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Legs 4 (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
Reverse Lunges
Crab Walk
Star Jumps
Leg Extensions
Box Squats
Standing Calf Raise Machine
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Triceps Brachii)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Quadriceps)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Quadriceps)
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
(Calves)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
45° Leg Press
(Narrow Feet)
Ab Crunch Machine
Plank Rocks
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
(Quadriceps, Glutes, Hamstrings, Calves)
(Rectus Abdominis)
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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