LPLPL
Sport
Beginner
None
Plan Details
The LPLPL routine by LostNatureGirl is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
I’m trying to strengthen my legs for running and not ignore upper bodywork. So far I like this routine outside of lunge day. I don’t do all of it. Mostly the first 6-10 exercises and then the rest depending how I feel. I usually do 8 reps of 3 sets until I can lift 12 reps easily and then I progress. I don’t do a lot of core, because I just don’t feel like they help at this time. I mostly want to focus on getting stronger and so I focus on the big muscles at this time.
Routine detail
Tue
Deadlift
Est. 0 min
26 exercises
Kettlebell Swing
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Glute Ham Raise
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Glute Drive
3 Sets x 8 Reps
Dumbbell Single Leg Deadlift
6 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Kettlebell Oblique Crunch
6 Sets x 8 Reps
Farmer’s Carry
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Bench Decline Hip Raises
3 Sets x 8 Reps
Decline Bench Alternating Knee Raises
3 Sets x 8 Reps
Decline Dumbbell Crunch
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Kneeling Cable Pull Through
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Wed
Push
Est. 0 min
9 exercises
Sled Push
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Knee Push-Ups
3 Sets x 8 Reps
Thu
Squat
Est. 0 min
20 exercises
Jump Squat
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
6 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Anderson Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Standing Pull-Up Assist
3 Sets x 8 Reps
Sat
Pull
Est. 0 min
19 exercises
Battle Ropes
3 Sets
Sled Pull with Rope
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Bar Hangs
3 Sets
Chin-Up with Knee Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bar Hangs
3 Sets
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Standing Pull-Up Assist
3 Sets x 8 Reps
Machine Standing Dip Assist
3 Sets x 8 Reps
Bar Hangs
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dual Pulley Row
3 Sets x 8 Reps
Pull Door
3 Sets x 8 Reps
Push Door
3 Sets x 8 Reps
Sun
Lunge
Est. 0 min
23 exercises
Split Jump
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
DB Curtsy Lunges
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
DB Monster Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
6 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
6 Sets x 8 Reps
Dumbbell Side Lunge
3 Sets x 8 Reps
Sumo Hold
3 Sets
DB R Lunge w/Front Foot Elevated
6 Sets x 8 Reps
Cable Knee Drive
6 Sets x 8 Reps
Cable Leg Kickback
6 Sets x 8 Reps
Cable Front Kick
6 Sets x 8 Reps
Cable Standing Leg Curl
6 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell B-Stance RDL
6 Sets x 8 Reps
Playing Around
3 Sets
Bodyweight Step-Up
6 Sets x 8 Reps
Glute Kickback Machine
6 Sets x 8 Reps
Cable Twist from Lunge
3 Sets x 8 Reps
Machine Single-Leg Calf Press
6 Sets x 8 Reps
