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Legs 2 (PPL)
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
6
90
secs
10
3
2:1:2
Smith Machine Squats
Hip Thrusts
Body-Weight
Walking Lunges
Cable Kick-Backs
Cable Abductions
Plyo-Box Step-Ups
(Quadriceps, Hamstrings,
Gluteus Maximus, Calves)
(Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors)
(Gluteus Maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Gluteus Maximus, Hamstrings)
(Gluteus Maximus, Gluteus Minimus, Tensor Fasciae Latae)
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Flutter Kicks
Plank Jacks
Mountain Climbers
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
6
90
secs
10
3
2:1:2
(Rectus Abdominis, Gluteus Medius, Gluteus Maximus, Quadriceps, Iliacus, Psoas Major, Pectineus, Adductor Brevis, Adductor Longus, Gracilis)
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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