3-2 LPP Split
General
Intermediate
None
Plan Details
The 3-2 LPP Split routine by La.Musico is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate, 3 and 2-day split offers plenty of work for all your major muscle groups. You will start with a leg day, then "pull" day followed by a "push" day. Rest for Day 4. Day 5 will be a lower body workout. Finally, on day 6 you will have your longest session (80-minutes) that focuses on a combo push/pull upper body workout. Day 7 is for resting.
Routine detail
Day 1
Legs I
Est. 33 min
5 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 2
Push
Est. 47 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 3
Pull
Est. 59 min
9 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Legs II / 1RM Day
Est. 86 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Walking
1 Set
Day 5
Push/Pull
Est. 58 min
9 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 8 Reps
