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Legs 5 (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
30
secs
3
2:1:2
Split Squats
Farmers Walk
Hack Squat Machine
Plank
Smith Machine Squats
Leg Curls
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Hamstrings)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Glute Bridges
Mountain Climbers
Dumbbell Between the Legs Squats
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
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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