The LPP Blueprint:

This Is How We Train Now

Author

Drew Cameron
May 13, 2025

Here it is.

The LPP system—rebuilt for this new season. This is how I’m training right now. Strength meets control. Iron meets intention.

You can run this 7 days a week.

But if you’re like me, you’ll stack bodyweight Push and Pull Days together, and take Day 7 for breathwork, stretching, meditation, and recovery.

A full-body reset before you attack the next week.

Let’s break it down.

Leg Day 1: Weighted – Strength Focus

All exercises: 3 Sets Reverse Pyramid 10–8–6

(Alternate monthly: Pyramid 6–8–10)

  • Seated Calf Raises

  • Adductor Machine

  • Squats (Barbell, Hex, or Goblet—pick one)

  • Romanian Deadlifts

  • Leg Extensions

  • Leg Curls

Push Day 1: Weighted – Upper Body Pressing

  • Incline Barbell Press

  • Shoulder Press (Seated or Standing)

  • Side Lateral Raises

  • Dips (Weighted if possible)

  • Overhead or Cable Tricep Extensions

Pull Day 1: Weighted – Back & Biceps

  • Weighted Pull-Ups

  • Lat Pulldowns

  • Barbell or Dumbbell Bent Over Rows

  • Hammer Curls

  • Face Pulls

  • Incline Isolation Curls

Leg Day 2: Bodyweight – Mobility & Control

4 sets of 10 reps each (or work toward it)

  • Cossack Squats

  • Pistol Squats

  • Sissy Squats

  • Lunges

  • Glute Bridges

  • Standing Calf Raises + Adductors

Push Day 2: Bodyweight – Precision Pressing

4x10 minimum

(Progress in variation, not just reps)

  • Push-Up Variations (Diamond, Fist, Finger, Staggered)

  • Pike Push-Ups

  • Bodyweight Dips

  • Bodyweight Skull Crushers or Triceps Presses on Rings

Pull Day 2: Bodyweight – Vertical & Static Strength

4x10 or progression-based holds

  • Pull-Up Variations (Wide, Close, Neutral, etc.)

  • Russian Pull-Ups

  • Hanging Core Work / Iso Holds

  • Scapular Pulls

  • Back Lever Progressions (Advanced)

Day 7: Recovery & Resilience

If you’re stacking Push & Pull (Bodyweight) on Day 6…

Day 7 is for restoration.

  • L-Sits

  • Dragon Flags

  • Controlled Sit-Ups / Crunches

  • Static Stretch Holds

  • Meditation or Walking

Because stillness is part of the training, too.

This Is the System

Built for who wants to move better, think clearly, and operate sharply.

You don’t need a new life—you need a new structure.

And this one will carry you.

Got questions?

Want a visual copy of this plan?

Reply —or click the link 👇🏾

Let’s build.

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