L I P S E T T F I T N E S S . C O M
LIPSETTFITNESS.COM
3-DAY
FULL BODY
S P L I T
WEEK 0NE
D AY 1 :
WORKOUT A
D AY 2 :
R E S T D AY
D AY 3 :
WORKOUT B
D AY 4 :
R E S T D AY
D AY 5 :
WORKOUT C
D AY 6 -7 :
R E S T D AY
WEEK TWO
D AY 1 :
WORKOUT B
D AY 2 :
R E S T D AY
D AY 3 :
WORKOUT A
D AY 4 :
R E S T D AY
D AY 5 :
WORKOUT C
D AY 6 -7 :
R E S T D AY
LIPSETTFITNESS.COM
PROGRESSIVE OVERLOAD IS THE KEY TO
BUILDING MUSCLE.
Choose a weight that will challenge you for the prescribed sets and reps but
that you will still be able to complete. Please note what weight you are lifting
in the spaces provided beside the exercises and aim to beat that over time.
Even just increasing the weight on the bar by 1.25kg here and there is great,
all those small increases add up.
This is a full body split that has an emphasis on each day, you are strongest
on your first exercise of the day so the below split will start with a different
compound / different emphasis each day.
Always include a proper warm up with at least 2 warm up sets before your
working sets at the beginning of your workouts. The rest times are not strict
and are more guidelines, begin your next set when you are ready to do so.
You will notice you are given the options of exercises in this ebook, you should
go with whatever one you prefer doing as this will allow for greater adherence
to the plan i.e if you prefer doing leg press more than squats you are more
likely to stick to the plan, progress faster and enjoy it more. This goes for any
two exercises that are the same movement.
Example: Machine Flyes, Pec Deck, Cable Flyes are three different exercises
but all the same movement.
LIPSETTFITNESS.COM
FULL
BODY A
(LEG EMPHASIS)
Q UI C K T I P: PR I N T T H I S SH E E T A N D T R A CK YOU R
ST R E N GT H PR O GR E SS
WEEK #:
D AT E :
EXERCISE
S Q U AT S
BENCH PRESS
SETS
3
3
REPS
REST
TIME
8
120
(25% DROPSET
ON THE LAST SET)
SECONDS
8
WEIGHT
LIFTED
120
SECONDS
BARBELL
B E N T- O V E R R O W S
3
DUMBBELL
SHRUGS
3
8
LEG EXTENSIONS
SUPERSET WITH
HAMSTRING
CURLS
3
10
A LT E R N AT I N G
BICEP CURLS
3
TRICEP
EXTENSIONS
3
CABLE CRUNCHES
3
60
8
SECONDS
120
SECONDS
60
SECONDS
10
60
SECONDS
10
60
SECONDS
20
60
SECONDS
PERSONAL
NOTES:
LIPSETTFITNESS.COM
FULL
BODY B
(PUSH EMPHASIS)
Q UI C K T I P: PR I N T T H I S SH E E T A N D T R A CK YOU R
ST R E N GT H PR O GR E SS
WEEK #:
D AT E :
EXERCISE
SETS
F L AT B E N C H
PRESS
3
S Q U AT S
3
REPS
8
REST
TIME
WEIGHT
LIFTED
120
SECONDS
8
120
SECONDS
DEADLIST/STIFF
LEG DEADLIFT/
RACK PULLS
3
OVERHEAD PRESS
3
8
120
SECONDS
8
90
SECONDS
CHEST
SUPPORTED ROW
3
8
90
SECONDS
LEG EXTENSIONS
SUPERSET WITH
HAMSTRING
CURLS
3
C H E S T F LY E S
3
10
60
SECONDS
10
60
SECONDS
WEIGHTED
DECLINE
CRUNCHES
3
20
60
SECONDS
PERSONAL
NOTES:
LIPSETTFITNESS.COM
FULL
BODY C
(PULL EMPHASIS)
Q UI C K T I P: PR I N T T H I S SH E E T A N D T R A CK YOU R
ST R E N GT H PR O GR E SS
WEEK #:
D AT E :
EXERCISE
SETS
REPS
REST
TIME
WEIGHT
LIFTED
REPS
RACK PULLS
3
8
120
SECONDS
DEADLIST/STIFF
LEG DEADLIFT/
RACK PULLS
3
BENCH PRESS
3
8
120
SECONDS
8
120
SECONDS
S Q U AT S
3
8
120
SECONDS
L AT P U L L D O W N /
WEIGHTED
PULLUPS
3
OVERHEAD PRESS
3
8
120
SECONDS
8
120
SECONDS
BARBELL
PREACHER CURLS
3
TRICEP
EXTENSIONS
3
A LT E R N AT I N G
DUMBBELL CURLS
3
10
60
SECONDS
10
60
SECONDS
10
60
SECONDS
PERSONAL
NOTES:
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
SQUATS
For safety purposes: Perform this exercise on a Squat Rack!
First, Set the bar on the rack that best matches your height.
Squats are to be done deep and with proper form and
technique. You must got to or past parallel, this means your
hip crease should be below your knee cap.
Begin to raise the bar as you exhale by pushing the floor
mainly with the middle of your foot as you straighten the legs
again and go back to the starting position.
For the dropset, do AMRAP (As Much Reps As Possible).
FLAT BENCH PRESS
For Safety purposes: If you’re doing this for the first time,
make sure you get a friend to spot you.
Lie back on a flat bench and set your grip at a 90-degree
angle in the middle of the movement between the
forearms and the upper arms. lift the bar from the rack
and hold it straight over you with your arms locked.
Form is to be strict. The bar must touch the chest and
be paused there for a very slight second and not to be
bounced off the chest. For the dropset, do AMRAP (As
Much Reps As Possible).
BARBELL BENT-OVER ROWS
Caution: Be careful performing this exercise if you have lover
back problems. If you’re new at this, make sure you have start
with a lighter weight and focus on the form.
Stand tall while holding a barbell with a supinated grip (palms
facing up). Bend your knees slightly and bring your torso
forward, by bending at the waist, while keeping the back
straight until it is almost parallel to the floor. Keep your head
head up. The barbell should hang directly in front of you as
your arms hang perpendicular to the floor and your torso.
Then, lift the bar upwards towards your torso and squeeze
your back. pause for a second then slowly bring it down.
Focus on the range of movement and contraction!
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
DUMBBELL SHRUGS
Alternative: You can also perform this on a cable pulley by
setting it on a lower mark on a cable tower.
Lift the dumbbells by elevating the shoulders as high as
possible as you exhale. Hold and squeeze for one second at
the top of the contraction, then slowly lower the weight back
down again. Make sure that your arms are extended and avoid
using your biceps to lift the weight up. Make sure you focus
the contraction on your traps.
LEG EXTENSIONS
Set up the Leg Extension machine and choose your desired
starting weight. Make sure that the pad falls on top of your
lower leg. Ensure that your leg is at a 90˚ angle. Using your
quadriceps, extend your legs to the maximum as you exhale.
Ensure that the rest of the body remains stationary on the
seat. Pause a second on the contracted position.
Hold and tense your quad for 1 slow second at the top of the
contraction. This is a killer!
HAMSTRING CURLS
Alternative: You can also do this exercise on a seated leg
curl machine.
Keeping the torso flat on the bench, ensure your legs are fully
stretched and grab the side handles of the machine. Then,
point your toes down to the ground. This will be your starting
position. As you exhale, curl your legs up as far as possible
without lifting the upper legs. Once you’re at the top of your
curl, pause for a second.
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
ALTERNATING BICEP CURLS
Alternative: You can also perform this exercise with a barbell
or an EZ Metal Bar.
Begin with a locked out tricep in a neutral hammer grip
position by your side, curl the weight upwards and twist your
forearm so the palm of your hand faces the ceiling. Really
emphasise this twist.
Imagine you are trying to get your pinky/baby finger as close
as your delt as possible. At the end of every rep, tense, lock
out your tricep so to ensure a full ROM (Range of Motion)
TRICEP EXTENSIONS
Attach a rope attachment to a high pulley and grab with a
neutral grip. You can also perform this exercise kneeling down
on the ground. The forearms should be pointing up towards the
pulley as they hold the rope with the palms facing each other.
Using the triceps, bring the rope down as you bring each side of
the rope to the side of your thighs. At the end of the movement
the arms are fully extended and perpendicular to the floor.
CABLE CRUNCHES
Set the pulley to a high mark on the cable tower, hold a rope
attachement or even a narrow grip attachment to the cable
(I prefer this.)
Hold it behind your head, kneel down and crunch/contract
your abs. Some people like to touch their elbows to their
knees to mark a rep.
Tip: Make sure that you keep constant tension on the abs
throughout the movement. Also, do not choose a weight so
heavy that the lower back does all the lifting.
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
DEADLIFT/STIFF LEG DEADLIFTS
Begin standing with a barbell close to your shins. Your feet
should be directly under your hips with your feet turned out
slightly. Grip the bar with a double overhand grip or hook grip,
about shoulder width apart. Squat down to the bar. Your spine
should be in full extension, with a back angle that places your
shoulders in front of the bar and your back as vertical
as possible.
Keep legs stiff but a slight bend in the knees is allowed. Keep
back arched throughout the movements to avoid injury. Squeeze
your pelvis into the bar and contract your glutes at the top of
the movement.
RACK PULLS
Set up the power rack on the pins at the desired point just
below the knees or just mid-way through your thighs.
Position yourself against the bar in proper deadlifting position.
Your feet should be under your hips, your grip shoulder width,
back arched, and hips back to engage the hamstrings. Since
the weight is typically heavy, you may use a mixed grip or a
hook grip.
With your head looking forward, extend through the hips and
knees, pulling the weight up and back until lockout. Be sure to
pull your shoulders back as you complete the movement.
OVERHEAD SHOULDER PRESS
Alternative: You can also perform this exercise with a
kettlebell, Seated Overhead Press Machine or dumbbell
weights.
Some might say that this is the “squat od the upper body”.
Keep a tight core, feet planted and tense your glutes. Arms at
shoulder width. The part should be at the top of your chest/
clavicle for your starting position.
Once you pick up the barbell with the correct grip length, lift
the bar up over your head by locking your arms. Hold at about
shoulder level and slightly in front of your head. This is your
starting position.
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
CHEST SUPPORTED ROW
Using a neutral grip, lean into an incline bench. Take a
dumbbell in each hand with a neutral grip, beginning with the
arms straight. This will be your starting position. Retract the
shoulder blades and flex the elbows to row the dumbbells to
your side. Pause at the top of the motion, and then return to
the starting position.
CABLE CHEST FLYES
To get started, place the pulleys on a high position (above your
head), select the resistance to be used and hold the pulleys in
each hand. Step forward in front of an imaginary straight line
between both pulleys while pulling your arms together in front of
you. Your torso should have a small forward bend from the waist.
With a slight bend on your elbows, extend your arms to the side
(straight out at both sides) in a wide arc until you feel a stretch
on your chest.
Breathe as you perform this exercise and focus on the
contraction between your pectorals. Imagine squeezing a pencil
between your chest as you bring your arms together.
WEIGHTED DECLINE CRUNCHES
If you can’t do 20 crunches with no weight, of course don’t
add weight. If you can just about manage, hold a 5 kg plate
in your hands while you perform the crunches. If this is too
easy, hold a 10 kg plate, etc.
Over time, you should be building up the weight you are
holding. When you perform a crunch and are sat up at the
top of the movement, tense your abs as if you’re about to
recieve a punch to the stomach!
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
EXERCISE GLOSSARY
LAT PULLDOWNS
Alternative: You can perform this exercise with different kinds
of grips; wide-grip, close grip and reverse grip. This is a great
beginners exercise if you want to master doing bodyweight
pull ups!
Sit down on a pull-down machine with a wide bar attached to the
top pulley. Make sure that you adjust the knee pad of the machine
to fit your height. This is to prevent you from being raised up as
you do the exercise. As you have both arms extended in front of
you holding the bar at the chosen grip width, bring your torso back
around 30 degrees or so while creating a curve on your lower
back and sticking your chest out. Then, bring the bar down until it
touches your upper chest by drawing the shoulders and the upper
arms down and back. Concentrate on squeezing the back muscles
once you reach the full contracted position.
BARBELL PREACHER CURLS
Alternative: You can perform this exercise with the machine
preacher curl or with free weights (dumbbells)
Place the back of your upper arms (your triceps) on the
preacher pad provided and grab your barbell using an
underhand grip (palms facing up). Now lift as you exhale and
you contract the biceps. At the top of the position make sure
that you hold the contraction for a second. Only the forearms
should move. The upper arms should remain stationary and
on the pad at all times. Lower the weight slowly back to
the starting position. For best results, do this at a slow and
controlled pace.
PULL-UPS/WEIGHTED PULL-UPS
Caution: If you are new at this exercise and do not have the
strength to perform it, use a assisted pull-up machine if available
or a shin assisted machine. These machines use weight to help
you push your bodyweight.
Grab the pull-up bar with the palms facing forward using the
prescribed grip. Note on grips: For a wide grip, your hands need
to be spaced out at a distance wider than your shoulder width.
As you have both arms extended in front of you holding the
bar at the chosen grip width, bring your torso back around 30
degrees. Pull your torso up until the bar touches your upper
chest by drawing the shoulders and the upper arms down and
back. Exhale as you perform this portion of the movement. Tip:
Concentrate on squeezing the back muscles once you reach the
full contracted position.
SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES
LIPSETTFITNESS.COM
ABOUT
ROB
LIPSETT
Rob Lipsett is a Qualified Personal Trainer and
general fitness enthusiast from Dublin, Ireland who
takes an evidence based approach in fitness and
exercise. He is known for his YouTube Channel with
weekly content showing his his fitness endavours,
travel vlogs and his everyday life.
Rob has grown over 320,000 subscribers on
YouTube and over 355,000 followers on Instagram.
He is a brand ambassador of Myprotein
and Alphalete Clothing.
As one of the internet’s more influential
content creators in the fitness realm,
He’s just getting started.
FOLLOW ROB ON SOCIAL MEDIA
BRAND AND EDITORIAL DESIGN:

INSTAGRAM.COM/ROBLIPSETT

FACEBOOK.COM/ROBLIPSETT1

@ROBLIPSETT

YOUTUBE.COM/ROBLIPSETT
REDD
A RROW
GRAPHIC DESIGNER + DIGITAL ARTIST
WWW.REDD-ARROW.COM

INSTAGRAM.COM/REDD_ARROW
LIPSETTFITNESS.COM
L I P S E T T F I T N E S S . C O M
LIPSETTFITNESS.COM