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
- 1. Squat
  compound
  3x8
- 2. Romanian deadlift (Stiff Legged Barbell Deadlift)
  compound
  3x8
- 3. Quad Extensions (Leg Extensions)
  isolation
  3x10
- 4. Hamstring Curls
  isolation
  3x12
- 5. Alternating Lunges
  compound
  3x15
- 6. Weighted Decline Crunches
  isolation
  3x20
- 7. Cable Crunch
  isolation
  3x20
- 8. Plank
  isometric
  3x 1min
Push Day
- 1. Barbell Bench Press
  compound
  3x8
- 2. Seated Dumbbell Shoulder Press
  compound
  3x8
- 3. Incline Press
  compound
  3x12
- 4. Lateral Raises (Shoulder Flys)
  isolation
  3x12
- 5. Rear Delt Raise (Rear Delt Fly)
  isolation
  4x10
- 6. Cable Chest Flys
  isolation
  4xfailure
- 7. Triceps Pushdown/Extension
  isolation
  3x8-10
- 8. Skull Crushers
  isolation
  3xfailure
Pull Day
- 1. Close Grip Lat Pulldown
  compound
  3x8
- 2. Horizontal Row
  compound
  3x8
- 3. Pull-ups
  compound
  3xfailure
- 4. Barbell Curls
  isolation
  3x10
- 5. Dumbbell Curls
  isolation
  4x12
- 6. Standing Hammer Curls
  isolation
  3xfailure
- 7. Barbell Shrug
  isolation
  3x20
- 8. Bent Over Dumbbell Rows
  compound
  3x10
Legs Day
- 1. Squat
  compound
  3x8
- 2. Romanian deadlift (Stiff Legged Barbell Deadlift)
  compound
  3x8
- 3. Quad Extensions (Leg Extensions)
  isolation
  3x10
- 4. Hamstring Curls
  isolation
  3x12
- 5. Alternating Lunges
  compound
  3x15
- 6. Hanging Leg Raises
  isolation
  3x20
- 7. Straight-Leg Calf Raise (Standing Calf Raise)
  isolation
  3x15
Push Day
- 1. Seated Barbell Shoulder Press
  compound
  4x8-10
- 2. Dumbbell Bench Press
  compound
  3x8-10
- 3. Incline Press
  compound
  3x8-10
- 4. Lateral Raises (Shoulder Flys)
  isolation
  3x8-10
- 5. Face Pulls
  isolation
  3x10-12
- 6. Cable Chest Flys
  isolation
  3xfailure
- 7. Rope Triceps Extension/Pushdown
  isolation
  3x12-15
- 8. Triceps Overhead Press
  isolation
  3x10

Pull Day
- 1. Lat Pull Downs
  compound
  3x8
- 2. T-Bar Row
  compound
  3x8
- 3. Pull-ups
  compound
  3xfailure
- 4. Barbell Curls
  isolation
  3x10
- 5. Dumbbell Curls
  isolation
  3x12
- 6. Standing Hammer Curls
  isolation
  3xfailure
- 7. Barbell Shrug
  isolation
  3x20

Rob Lipsett's Push Pull Legs

About the Program

Workout Schedule

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Push Day

Pull Day

Legs Day

Push Day

Pull Day

Legs + Abs