Building power relative to your body mass.
For those starting out, a typical session from the guide focuses on fundamental strength building: Focus Area 3 sets of 8–12 Horizontal Push Bodyweight Squats 3 sets of 12–15 Plank 3 sets of 30–45s Lying Leg Raises 3 sets of 10–15 Superman Hold 3 sets of 30s Wall Sit 3 sets of 30s Leg Endurance Progression and Mastery
This is likely the version most people searching for the "PDF" are hoping to find. Leo designed this starter course specifically for those who want to start calisthenics but simply do not know how or where to begin. It strips away the intimidation factor and focuses purely on the fundamentals. Leo Wang Calisthenics Program Pdf
"Unless you are training explicitly for endurance, there is no point in doing over 30 reps of an easy exercise. Increase the intensity and lower the volume." – Leo Wang The Training Splits Explained
Perfect form, explosive concentric phases, and controlled eccentrics. Phase 2: Intermediate Skill Progression Building power relative to your body mass
Key progressions include moving from pike pushups to handstand pushups (Vertical Push), knee to pseudo-planche pushups (Horizontal Push), and scapula pulls to strict pullups (Vertical Pull). Leg training focuses on split squats and pistol progressions, while core work emphasizes hollow body holds.
, the core of his paid programs—often priced around $30 to $77—usually includes: Exercise Progressions: Step-by-step paths from "zero" to master-level movements. Template Routines: It strips away the intimidation factor and focuses
: This is the preferred method for focus. By grouping related muscle groups (e.g., training only "push" movements on Monday), you can dedicate more energy to each exercise. Monday : Push (Push-ups, dips, pike push-ups) Tuesday : Pull (Pull-ups, chin-ups, rows) Wednesday : Rest Thursday : Push Friday : Pull Saturday : Legs (Pistol squats, Nordic curls) Sunday : Rest
Calisthenics abs are built by compression, not crunches.
The guide outlines multiple training splits tailored to your schedule, lifestyle, and recovery capacity: 1. Push-Pull-Legs (PPL) Split
Increase muscle mass while refining advanced skills. Difficulty: Intermediate to Advanced. Requirement: At least 8 strict pull-ups.