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Robin David's PPL Split.

by Robin D.
2 athletes joined

Program Description

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.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Sep 23, 2024 06:03
  • Last Edited
    Jun 18, 2025 10:46

Summary

Unleash your strength with Robin David's PPL Split, a dynamic 1-week program designed for serious lifters. Comprising six days of targeted workouts, this plan focuses on push, pull, and legs, ensuring balanced muscle development. Each session is packed with effective exercises, from incline bench presses to leg curls, utilizing full gym equipment to maximize your results. Get ready to challenge your limits and transform your physique with a structured approach that delivers real gains!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
6-8 reps
5-8 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
4-8 reps
RPE 6.5
RPE 9
RPE 10
4
Dip (Bodyweight)
1
4-20 reps
RPE 6
5
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 10
7
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9.5
8
Tricep Extension (Cable)
1
1
8-12 reps
8-10 reps
RPE 7.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-3 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
2
Standing Pullover (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-8 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7
Dead Hang
2
0.5 mins
-
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
9
Lying Leg Raise
3
1-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1-12 reps
-
2
Leg Extension
1
1-12 reps
-
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
1
2
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
6-8 reps
5-8 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
4-8 reps
RPE 6.5
RPE 9
RPE 10
4
Dip (Bodyweight)
1
4-20 reps
RPE 6
5
Dip (Weighted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7.5
RPE 10
7
Face Pull
1
1
8-12 reps
8-12 reps
RPE 6
RPE 9.5
8
Tricep Extension (Cable)
1
1
8-12 reps
8-10 reps
RPE 7.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
1
1-5 reps
1-5 reps
1-5 reps
1-3 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
2
Standing Pullover (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
8-12 reps
8-12 reps
6-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-8 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Cable)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 10
7
Dead Hang
2
0.5 mins
-
8
Reverse Wrist Curl (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 6
RPE 8
RPE 10
9
Lying Leg Raise
3
1-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1-12 reps
-
2
Leg Extension
1
1-12 reps
-
3
Hack Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 10
6
Calf Raise (Leg Press)
1
1
2
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 7.5
RPE 10
Week 1
1 / 1 Weeks
Day 3
1
Leg Curl
1 Set
1-12 Reps
-
2
Leg Extension
1 Set
1-12 Reps
-
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
2 Sets
12-20 Reps
12-20 Reps
12-20 Reps
@6
@7.5
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8.5
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
5-8 Reps
@6
@8
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
4-8 Reps
@6.5
@9
@10
4
Dip (Bodyweight)
1 Set
4-20 Reps
@6
5
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7.5
@10
7
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-10 Reps
@7.5
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-3 Reps
@6
@7.5
@9
@10
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@6
@8
@10
4
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
@6
@8
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-8 Reps
@6
@8
@10
6
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
7
Dead Hang
2 Sets
0.5 mins
-
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
9
Lying Leg Raise
3 Sets
1-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7
@8.5
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
5-8 Reps
@6
@8
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
4-8 Reps
@6.5
@9
@10
4
Dip (Bodyweight)
1 Set
4-20 Reps
@6
5
Dip (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7.5
@10
7
Face Pull
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-10 Reps
@7.5
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
Day 5
1
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
1-5 Reps
1-5 Reps
1-5 Reps
1-3 Reps
@6
@7.5
@9
@10
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@6
@8
@10
4
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
@6
@8
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-8 Reps
@6
@8
@10
6
Hammer Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@10
7
Dead Hang
2 Sets
0.5 mins
-
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@6
@8
@10
9
Lying Leg Raise
3 Sets
1-15 Reps
-
Day 6
1
Leg Curl
1 Set
1-12 Reps
-
2
Leg Extension
1 Set
1-12 Reps
-
3
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
2 Sets
12-20 Reps
12-20 Reps
12-20 Reps
@6
@7.5
@10