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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

Cable Hip Adductions

(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

6

90
secs

10

3

2:1:2

(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)

(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)

(Gluteus Medius, Gluteus Minimus)

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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