L I P S E T T F I T N E S S .

C O M

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 4-DAY
FULL BODY
S P L I T
D AY 1 : U P P E R D AY A
(PUSH EMPHASIS)

D AY 2 : L O W E R D AY A

D AY 3 : R E S T D AY

U P P E R D AY A
D AY 4 : (PULL EMPHASIS)

D AY 5 : L O W E R D AY B

D AY 6 : R E S T D AY

D AY 7 : R E S T D AY

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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
 UPPER
DAY A
D AY 1

(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 :

REST WEIGHT
EXERCISE SETS REPS
TIME LIFTED

INCLINE BENCH 3 8 120

(25% DROPSET SECONDS
PRESS ON THE LAST SET)

L AT P U L L D O W N / 3 8 120
SECONDS
WEIGHTED
PULLUPS

F L AT D U M B B E L L 3 8 120
SECONDS
PRESS

CHEST SUPPORTED 3 8 120

SECONDS
ROW

L AT E R A L S I D E 3 10 60
SECONDS
RAISES

CABLE CHEST 4 10 60
SECONDS
F LY E S

OVERHEAD TRICEP 4 10 60
SECONDS
EXTENSIONS

BICEP PREACHER 4 10 60
SECONDS
CURLS

PERSONAL
NOTES:

LIPSETTFITNESS.COM
 LOWER
DAY A
D AY 2

(LEGS & CORE)

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 :

REST WEIGHT
EXERCISE SETS REPS
TIME LIFTED

S Q U AT S / L E G 3 8 120
(25% DROPSET SECONDS
PRESS ON THE LAST SET)

(CHOOSE WHICHEVER

YOU PREFER)

STIFF DEADLIFTS 3 8 120

SECONDS

SUPERSET WITH
LEG EXTENSIONS 3 10 HAMSTRING CURLS

HAMSTRING CURLS 3 10 120

SECONDS

CALF RAISES 3 10 60
(25% DROPSET SECONDS
ON THE LAST SET)

CABLE CRUNCHES 3 20 60
SECONDS

WEIGHTED PLANKS 3 1 MIN. 60

SECONDS

PERSONAL
NOTES:

LIPSETTFITNESS.COM
 UPPER
DAY B
D AY 3

(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 :

REST WEIGHT
EXERCISE SETS REPS
TIME LIFTED

L AT P U L L D O W N / 3 8 120
(25% DROPSET SECONDS
WEIGHTED ON THE LAST SET)

PULLUPS

OVERHEAD PRESS 3 8 120

SECONDS

S E AT E D 3 8 120
SECONDS
CABLE ROWS

F L AT B E N C H 3 8 120
SECONDS
PRESS

WIDE GRIP 3 TO 120

SECONDS
PULL UPS FAILURE

CABLE FACE PULLS 3 10 60

SECONDS

S TA N D I N G 4 10 60
SECONDS
A LT E R N AT I N G
DUMBBELL CURLS

TRICEP 4 10 60
PUSHDOWNS SECONDS

PERSONAL
NOTES:

LIPSETTFITNESS.COM
 LOWER
DAY B
D AY 4

(LEGS & CORE)

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 :

REST WEIGHT
EXERCISE SETS REPS
TIME LIFTED

STIFF LEG 3 8 120

SECONDS
DEADLIFTS

S Q U AT S / L E G 3 8 120
(25% DROPSET SECONDS
PRESS ON THE LAST SET)

GOBLET PRESS 3 10 120

SECONDS

LEG EXTENSIONS 3 10 60
SECONDS

HAMSTRING CURLS 3 10 60
SECONDS

CALF RAISES 3 15 60
SECONDS

WEIGHTED 3 20 60
SECONDS
DECLINE
CRUNCHES

WEIGHTED PLANKS 3 1 MIN. 60

SECONDS

PERSONAL
NOTES:

LIPSETTFITNESS.COM
EXERCISE GLOSSARY

INCLINE BENCH PRESS

For Safety purposes: If you’re doing this for the first time,
make sure you get a friend to spot you.

First, you have to load the bar with the appropriate weight
for your training. Lay on the bench with your feet flat on
the floor. Have your back arched and your shoulder blades
retracted.

Remove the bar from the rack and and hold the weight right
above your chest with your arms extended. Then, you lower
the bar to your sternum. Make sure you do this with control
and have your elbows slightly drawn in your sides. Do not
bounce the weight off your chest. Then lift off the weight up
by extending your elbows.

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.

PULL-UPS/WEIGHTED PULLUPS
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
EXERCISE GLOSSARY

FLAT DUMBBELL PRESS

This exercise is very similar to a barbell bench press. but only
with dumbbells. Assume the usual bench press position and have
a dumbbell in each hand resting on top of your thighs. Then, use
your thighs to help raise the weights up one at a time and hold
them in front of you at shoulder width.

Dumbbells should be just to the sides of your chest and with

your arm creating a 90˚ angle. Make sure you control the
dumbbell at all times. Then, use your shet to push the dumbbells
up. At the top of your movement, lock your arms and squeeze
your chest. Pause for a second and slowly bring the weight down
back to the starting position.

Caution: Don’t drop the dumbbells next to you after the exercise,
this might create some damage to your rotator cuff and others
working out around you!

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.

SIDE LATERAL RAISES

There are many variations of this exercise: You can do this
seated, one-arm or both arms.

Stand with a straight torso and dumbbells on each hand with

the palms facing you. Lift the weights to your side with a
slide bend on the elbow. Do not swing when performing this
exercise!

Then, lower the dumbells down slowly back to your sides.

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES LIPSETTFITNESS.COM
EXERCISE GLOSSARY

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.

OVERHEAD TRICEP EXTENSIONS

Use both hands to grab the dumbbell and lift it over your
head until both arms are fully extended. The resistance
should be resting in the palms of your hands with your
thumbs around it. The palm of the hands should be facing
up towards the ceiling.

Keeping your upper arms close to your head with elbows

in and lower the resistance in a semicircular motion
behind your head until your forearms touch your biceps.

Variations: You can use an E-Z Bar or a Straight Bar with

this exercise.

BICEP PREACHER CURLS

Grab an EZ-bar using a shoulder width and palms down
(pronated) grip. Now place the upper part of both arms on top
of the preacher bench and have your arms extended.

Use the biceps to curl the weight up until your biceps are
fully contracted and the barbell is at shoulder height. Squeeze
the biceps hard for a second at the contracted position. Then,
slowly lower the barbell until your upper arms are extended
and the biceps is fully stretched.

Variations: You can use an E-Z Bar, Straight Bar, cables or

dumbbells with this exercise.

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE 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).

LEG PRESS
Using a leg press machine, sit down on the machine and place
your legs on the platform directly in front of you at a medium
(shoulder width) foot stance. Lower the safety bars holding
the weighted platform in place and press the platform all the
way up until your legs are fully extended in front of you.

Make sure that you do not lock your knees. Your torso and
the legs should make a perfect 90-degree angle. Then, slowly
lower the platform until your upper and lower legs make a
90-degree angle. Pushing mainly with the heels of your feet
and using the quadriceps go back to the starting position as
you exhale.

Caution: Always check to make sure that when you re-rack

the weight the platform is securely locked.

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!

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES LIPSETTFITNESS.COM
EXERCISE GLOSSARY

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.

CALF RAISES
Variations: A barbell instead of a machine can be used
instead as well as dumbbells, one leg or two legs at a time.

Raise your heels as you breathe out by extending your ankles

as high as possible and flexing your calf. Ensure that the knee
is kept stationary at all times. There should be no bending at
any time. Hold the contracted position by a second before you
start to go back down. Go back slowly to the starting position
as you breathe in by lowering your heels as you bend the
ankles until calves are stretched.

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

PLANK
Get into a prone position on the floor, supporting your weight
on your toes and your forearms. Your arms are bent and
directly below the shoulder.

Keep your body straight at all times, and hold this position as
long as possible. To increase difficulty, an arm or leg can be
raised.

For Weighted Plank: Place around 5-10 kg plates on top of your

back as you perform this exercise.

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.

SEATED CABLE ROWS

Caution: Avoid swinging your torso back and forth as you can
cause lower back injury by doing so.

For this exercise you will need access to a low pulley row machine
with a V-bar. Lean over as you keep the natural alignment of your
back and grab the V-bar handles. With your arms extended pull
back until your torso is at a 90-degree angle from your legs. Your
back should be slightly arched and your chest should be sticking
out. You should be feeling a nice stretch on your lats as you hold
the bar in front of you. Keeping the torso stationary, pull the
handles back towards your torso while keeping the arms close
to it until you touch the abdominals. Breathe out as you perform
that movement. At that point you should be squeezing your back
muscles hard. Hold that contraction for a second and slowly go
back to the original position while breathing in.

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES LIPSETTFITNESS.COM
EXERCISE GLOSSARY

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).

CABLE FACE PULLS

Facing a high pulley with a rope or dual handles attached,
pull the weight directly towards your face, separating
your hands as you do so. Keep your upper arms parallel to
the ground.

Make sure you focus on the contraction of the muscle so

do this exercise with proper form and pace.

STANDING ALTERNATING
DUMBBELL CURLS
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)

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES LIPSETTFITNESS.COM
EXERCISE GLOSSARY

TRICEP PUSHDOWNS
Variations: You can use an E-Z Bar attachement as well as a
V-angled bar. You can also use a rop attachment as well and
use a reverse grip for this exercise.

Attach a straight bar to a high pulley and grab with your

palms facing down at shoulder width. Stand upright with your
torso straight with a bit of a lean forward. Bring your upper
arms close to your body.

Using your triceps, bring the bar down until it touches your
thighs. Upper arms should always remain still and only your
forearms should move. After a second hold at the contracted
position, bring the bar slowly up to the starting point. Breathe
in as you perform this step.

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.

GOBLET SQUATS
Stand up straight and hold the kettlebell in front of your chest
with both your hands, keeping your elbows as close to your
body as possible. Drive the heels into the ground and squat
down. Push the hips back until the thights are parallel to the
ground and stand back up.

SOURCES: BODYBUILDING.COM’S EXERCISE DATABASE // ROB’S PERSONAL LPP ROUTINE NOTES LIPSETTFITNESS.COM
EXERCISE GLOSSARY

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
 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.

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