Beginner 3 Day LPP Program

This is a 3 day Legs, Push Pull split for beginners.

Day 1 – Legs

Exercise	Sets x Reps	Notes
Hip Abduction	3×20	Does not have to be heavy weight. We do this to teach our body how to properly engage our glutes.
Goblet Squats	3×8	Try to touch elbows to knees.
Lying Leg Curl	3×12	Squeeze the hamstrings to do the work.
Leg Press	3×12	Keep the lower back on the pad (don’t round it).
Standing Calf Raise	3×12	Control the movement (don’t use momentum). Big stretch at the bottom.
Captain’s Chair Leg Raise	3×10	Don’t use momentum. Slowly lower the legs on the way down.
Crunches	3×15	Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.

Day 2 – Push

Exercise	Sets x Reps	Notes
Face Pull	3×20	Don’t go heavy. We do these to warm up the shoulders.
Dumbbell Bench Press	3×8	Remember to retract the scapula and have a solid base. Control the weight on the way down.
Seated Dumbbell Shoulder Press	3×12	Bring the weight down until your arms are just below parallel to the ground.
Cable Fly	3×12	Squeeze the pecs together. Control the weight on the negative.
Dumbbell Lateral Raise	3×12	Stick to lighter weights. Arms slightly bent. Control the movement. Try not to shrug your shoulders (your traps will want to take over).
Straight-bar Tricep Pushdown	3×12	Keep your elbows static beside your body (don’t let it move). Squeeze your triceps at the bottom.
Standing Oblique Crunches	2×15	Doesn’t have to be big movements. Big squeeze at the top.
Plank	2×1:00	Don’t let your hips dip. If you can’t plank for 1 minute, do as much as you can.

Day 3 – Pull

Exercise	Sets x Reps	Notes
Lat Pulldown	3×10	Pull with the pinkies. Drive your elbows back and down.
Single Arm Dumbbell Row	3×12	Pull from a solid stance. Once you understand the basic form, you can go pretty heavy on these. A little bit of momentum to pull up is fine.
Wide Grip Cable Seated Row	2×10	Upper body should be straight and static – don’t swing with the movement. Focus on squeezing the back.
Cable Reverse Fly	3×15	Super light weight. Focus on squeezing the rear delts (back of the shoulders).
Dumbbell Curl	3×12	Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Hammer Curl	3×8	Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Captain’s Chair Leg Raise	3×10	Don’t use momentum. Slowly lower the legs on the way down.
Crunches	3×15	Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.