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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
May 09, 2024 03:15
down_app
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
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
7
Run
1 Set
25-35 mins
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
9
Cycling
1 Set
30 mins
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
7
Run
1 Set
25-35 mins
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
9
Cycling
1 Set
30 mins
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
7
Run
1 Set
25-35 mins
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
9
Cycling
1 Set
30 mins
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
7
Run
1 Set
25-35 mins
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
9
Cycling
1 Set
30 mins
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
7
Run
1 Set
25-35 mins
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
9
Cycling
1 Set
30 mins