Rob Lipsett's Push Pull Legs
Rob Lipsett is a personal trainer and sponsored athlete from Ireland. He’s made a name for himself through his YouTube channel and Instagram page; promoting healthy eating and advising beginners on weightlifting techniques.
Growing up, Rob was an extremely active boy, playing rugby and other sports at his school. Rugby was his main passion through, and he played to a high-level during school, as well as after for a few years.
Fast forward to today, and Rob has dedicated his life to fitness and bodybuilding. By uploading motivational and instructional videos on YouTube, he managed to attract 250,000 fans by 2017. He aims to help as many people as he can to build their best body.
About the Program
Category: Hybrid
Rob Lipsett PPL split.
Workout Schedule
Legs + Abs
- compound
1. Squat
- 3x8
- compound
2. Romanian deadlift (Stiff Legged Barbell Deadlift)
- 3x8
- isolation
3. Quad Extensions (Leg Extensions)
- 3x10
- isolation
4. Hamstring Curls
- 3x12
- compound
5. Alternating Lunges
- 3x15
- isolation
6. Weighted Decline Crunches
- 3x20
- isolation
7. Cable Crunch
- 3x20
- isometric
8. Plank
- 3x 1min
Push Day
- compound
1. Barbell Bench Press
- 3x8
- compound
2. Seated Dumbbell Shoulder Press
- 3x8
- compound
3. Incline Press
- 3x12
- isolation
4. Lateral Raises (Shoulder Flys)
- 3x12
- isolation
5. Rear Delt Raise (Rear Delt Fly)
- 4x10
- isolation
6. Cable Chest Flys
- 4xfailure
- isolation
7. Triceps Pushdown/Extension
- 3x8-10
- isolation
8. Skull Crushers
- 3xfailure
Pull Day
- compound
1. Close Grip Lat Pulldown
- 3x8
- compound
2. Horizontal Row
- 3x8
- compound
3. Pull-ups
- 3xfailure
- isolation
4. Barbell Curls
- 3x10
- isolation
5. Dumbbell Curls
- 4x12
- isolation
6. Standing Hammer Curls
- 3xfailure
- isolation
7. Barbell Shrug
- 3x20
- compound
8. Bent Over Dumbbell Rows
- 3x10
Legs Day
- compound
1. Squat
- 3x8
- compound
2. Romanian deadlift (Stiff Legged Barbell Deadlift)
- 3x8
- isolation
3. Quad Extensions (Leg Extensions)
- 3x10
- isolation
4. Hamstring Curls
- 3x12
- compound
5. Alternating Lunges
- 3x15
- isolation
6. Hanging Leg Raises
- 3x20
- isolation
7. Straight-Leg Calf Raise (Standing Calf Raise)
- 3x15
Push Day
- compound
1. Seated Barbell Shoulder Press
- 4x8-10
- compound
2. Dumbbell Bench Press
- 3x8-10
- compound
3. Incline Press
- 3x8-10
- isolation
4. Lateral Raises (Shoulder Flys)
- 3x8-10
- isolation
5. Face Pulls
- 3x10-12
- isolation
6. Cable Chest Flys
- 3xfailure
- isolation
7. Rope Triceps Extension/Pushdown
- 3x12-15
- isolation
8. Triceps Overhead Press
- 3x10
Pull Day
- compound
1. Lat Pull Downs
- 3x8
- compound
2. T-Bar Row
- 3x8
- compound
3. Pull-ups
- 3xfailure
- isolation
4. Barbell Curls
- 3x10
- isolation
5. Dumbbell Curls
- 3x12
- isolation
6. Standing Hammer Curls
- 3xfailure
- isolation
7. Barbell Shrug
- 3x20