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Robin David's PPL Split.
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Robin David's PPL Split.

Primarily strength training, but you can use it for hypertrophy if you want to. Just Up the amount of reps to your liking. Use as you wish.

Robin D.
Robin D.· Sep 2024
2athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
6 days
Level
Intermediate, Beginner, Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Session length
80 min
This program is easy to follow no matter how far you've progressed in your gym journey. There's no exercises that are way to difficult to set up, or understand. This program will help you with both strength and hypertrophy. If you follow this program as intended, you will surely get the best of both worlds.

Who it's for

Athletes of all experience levels
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
11.7%
Chest
10.7%
Quadriceps
10.5%
Upper Back
10%
Front Delts
8.2%
Biceps
7.1%
Lats
6.9%
Middle Delts
6.5%
Hamstrings
5.6%
Glutes
5.4%
Forearms
5.4%
Abs
5%
Calves
3.8%
Rear Delts
2.1%
Lower Back
1.1%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Leg Curl11–12 reps—
2Leg Extension11–12 reps—
3Hack Squat18–12 reps@6
18–12 reps@8
18–12 reps@10
4Leg Curl18–12 reps@6
18–12 reps@8
18–12 reps@10
5Leg Extension18–12 reps@6
18–12 reps@8
18–12 reps@10
6Calf Raise (Leg Press)112–20 reps@6
112–20 reps@7.5
212–20 reps@10
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)16–8 reps@6
16–8 reps@7
16–8 reps@8.5
14–6 reps@10
2Seated Shoulder Press (Dumbbell)18–12 reps@6
16–8 reps@8
15–8 reps@10
3Chest Fly (Machine)18–12 reps@6.5
18–12 reps@9
14–8 reps@10
4Dip (Bodyweight)14–20 reps@6
5Dip (Weighted)14–6 reps@7
14–6 reps@8.5
14–6 reps@10
6Lateral Raise (Cable)18–12 reps@6
18–12 reps@7.5
18–12 reps@10
7Face Pull18–12 reps@6
18–12 reps@9.5
8Tricep Extension (Cable)18–12 reps@7.5
18–10 reps@10
9Overhead Tricep Extension (Cable)18–12 reps@7.5
18–12 reps@10
#ExerciseSetsRepsLoad
1Clean Deadlift11–5 reps@6
11–5 reps@7.5
11–5 reps@9
11–3 reps@10
2Standing Pullover (Cable)18–12 reps@6
18–12 reps@8
18–12 reps@10
3Lat Pulldown (Close Grip)18–12 reps@6
18–10 reps@8
16–8 reps@10
4Dumbbell Row18–12 reps@6
18–12 reps@8
16–10 reps@10
5Bicep Curl (Dumbbell)16–12 reps@6
16–12 reps@8
16–8 reps@10
6Hammer Curl (Cable)18–12 reps@7.5
18–12 reps@10
7Dead Hang20.5 min—
8Reverse Wrist Curl (Dumbbell)16–12 reps@6
16–12 reps@8
16–12 reps@10
9Lying Leg Raise31–15 reps—
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)16–8 reps@6
16–8 reps@7
16–8 reps@8.5
14–6 reps@10
2Seated Shoulder Press (Dumbbell)18–12 reps@6
16–8 reps@8
15–8 reps@10
3Chest Fly (Machine)18–12 reps@6.5
18–12 reps@9
14–8 reps@10
4Dip (Bodyweight)14–20 reps@6
5Dip (Weighted)14–6 reps@7
14–6 reps@8.5
14–6 reps@10
6Lateral Raise (Cable)18–12 reps@6
18–12 reps@7.5
18–12 reps@10
7Face Pull18–12 reps@6
18–12 reps@9.5
8Tricep Extension (Cable)18–12 reps@7.5
18–10 reps@10
9Overhead Tricep Extension (Cable)18–12 reps@7.5
18–12 reps@10
#ExerciseSetsRepsLoad
1Clean Deadlift11–5 reps@6
11–5 reps@7.5
11–5 reps@9
11–3 reps@10
2Standing Pullover (Cable)18–12 reps@6
18–12 reps@8
18–12 reps@10
3Lat Pulldown (Close Grip)18–12 reps@6
18–10 reps@8
16–8 reps@10
4Dumbbell Row18–12 reps@6
18–12 reps@8
16–10 reps@10
5Bicep Curl (Dumbbell)16–12 reps@6
16–12 reps@8
16–8 reps@10
6Hammer Curl (Cable)18–12 reps@7.5
18–12 reps@10
7Dead Hang20.5 min—
8Reverse Wrist Curl (Dumbbell)16–12 reps@6
16–12 reps@8
16–12 reps@10
9Lying Leg Raise31–15 reps—
#ExerciseSetsRepsLoad
1Leg Curl11–12 reps—
2Leg Extension11–12 reps—
3Hack Squat18–12 reps@6
18–12 reps@8
18–12 reps@10
4Leg Curl18–12 reps@6
18–12 reps@8
18–12 reps@10
5Leg Extension18–12 reps@6
18–12 reps@8
18–12 reps@10
6Calf Raise (Leg Press)112–20 reps@6
112–20 reps@7.5
212–20 reps@10

Common questions

Yes, Robin David's 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 1 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 80 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.

Robin David's 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Robin David's 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

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