LPP, LU

by Kyle Thomas

Program Description

Strength

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding, Olympic Weightlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 17, 2024 12:33
Last Edited
May 21, 2024 11:54

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WEEK 1

Day 1

1

Box Jump

1

8 mins

-

2

Squat (Paused)

4

5 reps

RPE 8

3

Romanian Deadlift (Barbell)

3

8-10 reps

-

4

Goblet Squat

3

8-20 reps

-

5

Standing Calf Raise

3

8-20 reps

-

6

Hanging Leg Raise

3

8-15 reps

-

7

Lying Leg Raise

3

8-15 reps

-

Day 2

1

Bench Press (Paused)

4

5 reps

RPE 8

2

Overhead Press (Barbell)

3

6-10 reps

-

3

Incline Bench Press (Dumbbell)

3

8-15 reps

-

4

Lateral Raise (Dumbbell)

4

8-15 reps

-

5

Tricep Pushdown (Cable)

3

8-15 reps

-

6

Overhead Tricep Extension (Cable)

3

8-15 reps

-

Day 3

1

Deadlift (Barbell)

1

3

1 reps

5 reps

RPE 8

RPE 8

2

Pull-Up (Bodyweight)

3

6-12 reps

-

3

Chest Supported Row (Dumbbell)

3

8-15 reps

-

4

Face Pull

3

8-15 reps

-

5

Lat Prayer

3

8-15 reps

-

6

Bicep Curl (Dumbbell)

3

8-12 reps

-

7

Hammer Curl

3

8-12 reps

-

Day 4

1

Box Jump

1

8 mins

-

2

Clean (Barbell)

3

5 reps

-

3

Front Squat (Barbell)

3

6-8 reps

-

4

Lunge (Dumbbell)

3

8-12 reps

-

5

Lying Leg Raise

3

8-15 reps

-

6

V-Up

3

8-15 reps

-

Day 5

1

Bench Press (Barbell)

3

6-10 reps

-

2

Barbell Row

3

6-10 reps

-

3

Incline Bench Press (Barbell)

3

8-12 reps

-

4

Pull-Up (Bodyweight)

3

6-12 reps

-

5

Dip (Bodyweight)

3

8-20 reps

-

6

Upright Row (Barbell)

3

8-15 reps

-

7

Biceps

5

8-12 reps

-

Day 1

1

Box Jump

1 Set

8 mins

-

2

Squat (Paused)

4 Sets

5 Reps

@8

3

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

-

4

Goblet Squat

3 Sets

8-20 Reps

-

5

Standing Calf Raise

3 Sets

8-20 Reps

-

6

Hanging Leg Raise

3 Sets

8-15 Reps

-

7

Lying Leg Raise

3 Sets

8-15 Reps

-

Day 2

1

Bench Press (Paused)

4 Sets

5 Reps

@8

2

Overhead Press (Barbell)

3 Sets

6-10 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

8-15 Reps

-

4

Lateral Raise (Dumbbell)

4 Sets

8-15 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8-15 Reps

-

6

Overhead Tricep Extension (Cable)

3 Sets

8-15 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

3 Sets

1 Reps

5 Reps

@8

@8

2

Pull-Up (Bodyweight)

3 Sets

6-12 Reps

-

3

Chest Supported Row (Dumbbell)

3 Sets

8-15 Reps

-

4

Face Pull

3 Sets

8-15 Reps

-

5

Lat Prayer

3 Sets

8-15 Reps

-

6

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

-

7

Hammer Curl

3 Sets

8-12 Reps

-

Day 4

1

Box Jump

1 Set

8 mins

-

2

Clean (Barbell)

3 Sets

5 Reps

-

3

Front Squat (Barbell)

3 Sets

6-8 Reps

-

4

Lunge (Dumbbell)

3 Sets

8-12 Reps

-

5

Lying Leg Raise

3 Sets

8-15 Reps

-

6

V-Up

3 Sets

8-15 Reps

-

Day 5

1

Bench Press (Barbell)

3 Sets

6-10 Reps

-

2

Barbell Row

3 Sets

6-10 Reps

-

3

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

-

4

Pull-Up (Bodyweight)

3 Sets

6-12 Reps

-

5

Dip (Bodyweight)

3 Sets

8-20 Reps

-

6

Upright Row (Barbell)

3 Sets

8-15 Reps

-

7

Biceps

5 Sets

8-12 Reps

-