Try this circuit three times a week with 2 minutes of rest between sets: 3 sets of 5–8 reps. Push-ups: 3 sets of 10–15 reps. Dips: 3 sets of 8–10 reps. Deep Squats: 3 sets of 15–20 reps. Plank: 3 sets of 45-second holds.
90% of the information is freely available on his social channels. 💡 How to Start Today (Without the PDF) Leo Wang Calisthenics Program Pdf
Most viral bodyweight routines follow a linear or block periodization. Leo Wang's approach typically splits training into distinct phases. 1. The Foundation Phase You cannot do a planche without basic push-up mastery. High volume of basic movements. Exercises: Push-ups, pull-ups, dips, and inverted rows. Goal: Condition the joints and build baseline stamina. 2. The Progression Phase Try this circuit three times a week with
Your (Beginner, intermediate, or advanced?) Deep Squats: 3 sets of 15–20 reps
Building power relative to your body mass.
Advanced routines often cause burnout in beginners.
It builds a lean, athletic "Greek God" physique.