Workout Routine

Free

LPP and little extra

by Susmita

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Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

leg press

3 sets

Hammer squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Hammer squat

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
@RPE10
20 lbs
8 +
amrap
60 sec

goblet squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
0 sec
4
@RPE10
33 lbs
10 +
amrap
0 sec
5
@RPE10
33 lbs
10 +
amrap
0 sec

leg extension

5 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3×10

Adductor machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Adductor machine

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

calf raise

3×10

Glutes

Hip thrust alternating KAS glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
5
60 sec
3
–
–
10
0 sec
4
–
–
5
60 sec
5
–
–
10
0 sec
6
–
–
5
60 sec

Hip thrust alternating KAS glute bridge

6 sets

RDL double leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

RDL double leg

3×10

Lunges smith machine elevated

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lunges smith machine elevated

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Hyperextensions

3×10

Hamstring curl lying

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Hamstring curl lying

3×12