Intermediate–AdvancedFree

Road Dog PPL Split

Strength and Hypertrophy 6 day PPL split.

Kyle Gleeson· Nov 2024

8athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

An intensive PPL split program designed to hit every muscle group twice a week. Once heavy strength, and once hypertrophy. Best for intermediate to advanced lifters. For all Rep ranges, the goal is to hit the target RPE AROUND that rep target. For example, if the RPE is 9, and rep range is 12-15, then you should be 1 rep away from max somewhere between 12-15. Focus on intensity, not the actual recommended rep number. Push yourself, focus on every rep, and watch yourself grow!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.2%

Triceps

10.2%

Quadriceps

9.7%

Glutes

Hamstrings

Biceps

8.5%

Lats

8.4%

Chest

7.6%

Front Delts

7.5%

Middle Delts

5.8%

Lower Back

2.7%

Rear Delts

2.7%

Abs

2.5%

Calves

2.4%

Adductors

1.8%

Forearms

0.7%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	5–8 reps	@7
		1	5–8 reps	@8
		1	5–8 reps	@9
		1	5–8 reps	@10
2	Arnold Press	1	6–8 reps	@7
		1	6–8 reps	@8
		1	6–8 reps	@9
		1	6–8 reps	@10
3	Incline Bench Press (Barbell)	2	8 reps	@9
		1	8 reps	@10
4	Dip (Weighted)	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10
5	Lateral Raise (Dumbbell)	2	8 reps	@9
		1	8 reps	@10
6	Tricep Pushdown (Cable)	2	10 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5–8 reps	@7
		1	5–8 reps	@8
		2	5–8 reps	@9
2	Lat Pulldown	1	6–8 reps	@7
		1	6–8 reps	@8
		1	6–8 reps	@9
		1	6–8 reps	@10
3	Seated Row (Cable)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
4	Chest Supported Row (Dumbbell)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
5	Bicep Curl (Barbell)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
6	Rear Delt Fly (Dumbbell)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
7	Bayesian Curl	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5–8 reps	@7
		1	5–8 reps	@8
		1	5–8 reps	@9
		1	5–8 reps	@10
2	Hip Thrust (Barbell)	1	6–8 reps	@7
		1	6–8 reps	@8
		1	6–8 reps	@9
		1	6–8 reps	@10
3	Leg Press	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
4	Nordic Curl	3	10 reps	—
5	Reverse Lunge (Barbell)	1	8 reps	@8
		1	8 reps	@9
		1	8 reps	@10
6	Standing Calf Raise	1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
2	Overhead Press (Dumbbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
3	Incline Bench Press (Dumbbell)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
4	Cable Crossover	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
5	Overhead Tricep Extension (Cable)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
6	Lateral Raise (Cable)	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
7	Tricep Kickback	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
2	Lat Pulldown (Close Grip)	1	12–15 reps	@7
		1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
3	Dumbbell Row	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
4	T-Bar Row	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
5	Meadows Curl	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
6	Face Pull	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
7	Hammer Curl	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10–15 reps	@7
		1	10–15 reps	@8
		1	10–15 reps	@9
		1	10–15 reps	@10
2	Romanian Deadlift (Barbell)	1	12–15 reps	@7
		1	12–15 reps	@8
		1	12–15 reps	@9
		1	12–15 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	12 reps	@8
		1	12 reps	@9
		1	12 reps	@10
4	Leg Curl	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
5	Leg Extension	1	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
6	Standing Calf Raise	3	20 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Road Dog PPL Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Road Dog PPL Split is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Road Dog PPL Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android