Program Description
To increase both strength and size in an all around split. Each session has 1 compound movement designed around basic strength sets/reps with ancillary exercises for size.
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJul 07, 2025 02:16
- Last EditedJul 18, 2025 03:17
Summary
The LPPW Program is a comprehensive 6-week training plan designed to sculpt your entire body through a balanced Legs, Push, and Pull split. Committing just 4 days a week, you'll engage in a variety of exercises, including barbell squats, push-ups, and machine work, ensuring a well-rounded approach to strength and hypertrophy. Each workout is crafted to challenge your muscles and maximize gains, whether you're a beginner or seasoned lifter. Get ready to elevate your fitness game and achieve your goals with this dynamic program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
11.4%
Chest
9.5%
Quadriceps
9.3%
Middle Delts
8.9%
Hamstrings
8.2%
Glutes
7.4%
Upper Back
7.2%
Biceps
6.2%
Abs
6%
Lower Back
4%
Lats
3.9%
Adductors
1.4%
Rear Delts
1.4%
Calves
1.4%
Forearms
1.3%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Barbell)
4
3-5 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Machine)
3
20 reps
-
6
Goblet Squat
2
AMRAP
-
7
Abs Crunch (Machine)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
12 reps
-
2
Bench Press (Barbell)
4
3-5 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Arnold Press
4
12 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
8
Tricep Extension (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Bicep Curl (EZ Bar)
3
12 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
8
Side Bend (Dumbbell)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
3-5 reps
-
1B
Chest Supported Row (Machine)
4
-
2A
Incline Chest Press (Machine)
4
12 reps
-
2B
Leg Press (45 Degrees)
4
12 reps
-
3A
Back Extension (Weighted)
4
12 reps
-
3B
Shoulder Press (Machine)
4
12 reps
-
4A
Bench Press (Dumbbell)
4
12 reps
-
4B
Stiff Leg Deadlift (Dumbbell)
4
12 reps
-
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Overhead Tricep Extension (Cable)
4
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Jump Squat3 Sets
10 Reps
-
2
Squat (Barbell)4 Sets
3-5 Reps
-
3
Lying Leg Curl4 Sets
12 Reps
-
4
Leg Extension4 Sets
12 Reps
-
5
Calf Raise (Machine)3 Sets
20 Reps
-
6
Goblet Squat2 Sets
AMRAP
-
7
Abs Crunch (Machine)4 Sets
20 Reps
-
Day 2
1
Deficit Push Up3 Sets
12 Reps
-
2
Bench Press (Barbell)4 Sets
3-5 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
5
Arnold Press4 Sets
12 Reps
-
6
Pec Deck (Machine)3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
8
Tricep Extension (Machine)3 Sets
12 Reps
-
Day 3
1
Trap Bar Deadlift4 Sets
3-5 Reps
-
2
Lat Pulldown3 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Upright Row (Dumbbell)3 Sets
12 Reps
-
5
Face Pull3 Sets
12 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
7
Hammer Curl (Cable)3 Sets
12 Reps
-
8
Side Bend (Dumbbell)4 Sets
20 Reps
-
Day 4
1A
Overhead Press (Barbell)4 Sets
3-5 Reps
-
1B
Chest Supported Row (Machine)4 Sets
-
2A
Incline Chest Press (Machine)4 Sets
12 Reps
-
2B
Leg Press (45 Degrees)4 Sets
12 Reps
-
3A
Back Extension (Weighted)4 Sets
12 Reps
-
3B
Shoulder Press (Machine)4 Sets
12 Reps
-
4A
Bench Press (Dumbbell)4 Sets
12 Reps
-
4B
Stiff Leg Deadlift (Dumbbell)4 Sets
12 Reps
-
5A
Bicep Curl (Dumbbell)4 Sets
12 Reps
-
5B
Overhead Tricep Extension (Cable)4 Sets
12 Reps
-