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LPPW Program. Legs/Push/Pull Whole Body

by Robert B.

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

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 07, 2025 02:16
  • Last Edited
    Jul 07, 2025 03:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Dumbbell Row
4
12 reps
-
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
Dumbbell Row
4
12 reps
-
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
Dumbbell Row
4
12 reps
-
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
Dumbbell Row
4
12 reps
-
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
Dumbbell Row
4
12 reps
-
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
Dumbbell Row
4
12 reps
-
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 Squat
3 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
3-5 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Calf Raise (Machine)
3 Sets
20 Reps
-
6
Goblet Squat
2 Sets
AMRAP
-
7
Abs Crunch (Machine)
4 Sets
20 Reps
-
Day 2
1
Deficit Push Up
3 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 Press
4 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 Deadlift
4 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Upright Row (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
3 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
Dumbbell Row
4 Sets
12 Reps
-
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
-