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LPP

by V E.
2 athletes joined

Program Description

Basic PPL program that starts with leg days. Do cardion on rest days

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 02, 2024 10:07
  • Last Edited
    Jun 18, 2025 11:21

Summary

Unlock your leg potential with the LPP program, a focused 6-week journey designed for strength and muscle growth. Committing just 3 days a week, you'll engage in a variety of targeted exercises, including barbell squats, leg presses, and hip thrusts, all aimed at building powerful legs and a strong core. Each session combines both machine and free weight movements, ensuring a comprehensive workout that challenges your limits. Get ready to transform your lower body and boost your overall performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.7%
Quadriceps
10.5%
Chest
10%
Upper Back
9.4%
Triceps
8.9%
Hamstrings
8.3%
Glutes
7.7%
Lats
7.7%
Front Delts
6.1%
Biceps
5%
Calves
2.8%
Middle Delts
2.8%
Rear Delts
2.8%
Lower Back
1.7%
Adductors
1.1%
Cardio
1%
Abductors
0.6%
Forearms
0.6%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8-12 reps
-
2
Leg Press
5
10-12 reps
-
3
Lying Leg Curl
5
20 reps
-
4
Leg Extension
5
20 reps
-
5
Hip Thrust (Barbell)
5
10-12 reps
-
6
Seated Calf Raise
5
20 reps
-
7
Ab Wheel
5
AMRAP
-
8
Cable Crunch
5
10-12 reps
-
9
Sit Up
5
10-12 reps
-
10
Russian Twist (Dumbbell)
5
AMRAP
-
11
Cycling
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Run
1
25-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Run
1
25-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Run
1
25-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Run
1
25-35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8-12 reps
-
2
Pull-Up (Bodyweight)
5
AMRAP
-
3
Barbell Row
5
10-12 reps
-
4
Lat Pulldown
5
10-12 reps
-
5
Bicep Curl (Dumbbell)
5
10-12 reps
-
6
Hammer Curl
5
10-12 reps
-
7
Run
1
25-35 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
9
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
9
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
9
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
9
Cycling
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10-12 reps
-
2
Incline Bench Press (Dumbbell)
5
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
5
10-12 reps
-
4
Tricep Pushdown (Cable)
5
10-12 reps
-
5
Overhead Tricep Extension
5
18-20 reps
-
6
Dip (Bodyweight)
5
AMRAP
-
7
Lateral Raise (Dumbbell)
5
18-20 reps
-
8
Face Pull
5
18-20 reps
-
9
Cycling
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
8-12 Reps
-
2
Leg Press
5 Sets
10-12 Reps
-
3
Lying Leg Curl
5 Sets
20 Reps
-
4
Leg Extension
5 Sets
20 Reps
-
5
Hip Thrust (Barbell)
5 Sets
10-12 Reps
-
6
Seated Calf Raise
5 Sets
20 Reps
-
7
Ab Wheel
5 Sets
AMRAP
-
8
Cable Crunch
5 Sets
10-12 Reps
-
9
Sit Up
5 Sets
10-12 Reps
-
10
Russian Twist (Dumbbell)
5 Sets
AMRAP
-
11
Cycling
1 Set
30 mins
-
Day 2
1
Deadlift (Barbell)
5 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
3
Barbell Row
5 Sets
10-12 Reps
-
4
Lat Pulldown
5 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
10-12 Reps
-
6
Hammer Curl
5 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)
5 Sets
10-12 Reps
-
3
Incline Chest Fly (Dumbbell)
5 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
10-12 Reps
-
5
Overhead Tricep Extension
5 Sets
18-20 Reps
-
6
Dip (Bodyweight)
5 Sets
AMRAP
-
7
Lateral Raise (Dumbbell)
5 Sets
18-20 Reps
-
8
Face Pull
5 Sets
18-20 Reps
-