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Legs 1 (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
Single Leg Deadlifts
Calf Raise Machine
45° Leg Press
Plank Rocks
Dumbbell Between the Legs Squats
(Gluteus Medius, Gluteus Maximus, Hamstrings, Trapezius, Adductors, Forearms)
(Calf)
(Quadriceps, Hamstrings, Gluteus Maximus, Calves, Adductors)
6
90
secs
10
3
RPE
2:1:2
Sets
Reps
Rest
Tempo
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
Cable Hip Adductions
6
(Gluteus Medius, Gluteus Minimus)
3
10
90
secs
2:1:2
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Cable Twists
Bicycle Crunches
Plank
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
(External Obliques)
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
(Rectus Abdominis, Serratus Anterior, External Obliques, Quadriceps, Pectoral Major, Deltoids)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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