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Bobby ppl phase 1

by Robert Y.
1 athletes joined

Program Description

Ppl phase 1

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 08:17
  • Last Edited
    Jun 18, 2025 11:03

Summary

Embark on a transformative 6-week journey with the Bobby PPL Phase 1 program, designed for serious lifters looking to build strength and muscle. This 4-day routine focuses on a balanced push-pull-legs split, incorporating foundational exercises like squats, bench presses, and Romanian deadlifts to maximize gains. Each session emphasizes progressive overload with tailored rep ranges and rest periods, ensuring you push your limits safely and effectively. Get ready to elevate your training and achieve impressive results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
5
Leg Curl
3
10-12 reps
RPE 9-10
6
Seated Calf Raise
4
10-12 reps
RPE 9-10
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
6A
One Handed Cable Press Around
2
12-15 reps
RPE 9-10
6B
Pec Static Stretch
2
0.5 mins
RPE 9-10
7
Lateral Raise (Cable)
3
12-15 reps
RPE 9-10
8A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
8B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
9
N1 Style Cross Body Tricep Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
1
1
10 reps
10 reps
5 reps
RPE 6-6.5
RPE 10-10
RPE 10-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3A
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
3B
Stretching
2
0.5 mins
RPE 7
4
Face Pull
3
12-15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
6
Kroc Row
2
10-12 reps
RPE 8-9
7
Push Up
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
5
Leg Curl
3 Sets
10-12 Reps
@9-10
6
Seated Calf Raise
4 Sets
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 2
1
Bench Press (Barbell)
1 Set
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
6A
One Handed Cable Press Around
2 Sets
12-15 Reps
@9-10
6B
Pec Static Stretch
2 Sets
0.5 mins
@9-10
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9-10
8A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
8B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
9
N1 Style Cross Body Tricep Extension
2 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
1 Set
1 Set
10 Reps
10 Reps
5 Reps
@6-6.5
@10-10
@10-10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
3A
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9-10
3B
Stretching
2 Sets
0.5 mins
@7
4
Face Pull
3 Sets
12-15 Reps
@9-10
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
4
Chin-Up (Bodyweight)
2 Sets
8-10 Reps
@8-9
5
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
6
Kroc Row
2 Sets
10-12 Reps
@8-9
7
Push Up
1 Set
AMRAP
@10