Robby Robinson’s Workout Routine: Old-School Training of the Black Prince

Robby Robinson’s Workout Routine: The “Black Prince’s” Old-School Training Split

Robby Robinson, known as the “Black Prince,” is a legendary bodybuilder with a career spanning several decades. Renowned for his impressive physique and classic training methods that even are prominent today, Robinson’s approach to bodybuilding remains a testament to the power of old-school techniques. He has won numerous titles, including Mr. America, Mr. World, and Mr. Universe, and he competed in the inaugural Masters Olympia, winning the Over 50 category. Robby Robinson’s workout routine is a blend of machines and free weights, and he proudly notes that he has never experienced training-related injuries. He emphasizes basic compound exercises over modern machinery.

In this post, our team at Generation Iron will detail Robby Robinson’s workout routine which includes a classic training split that span two weeks, divided into a heavy week and a light week, following a three days on, one day off schedule. Each workout is meticulously planned to maximize effectiveness. Heavy Week focuses on maximizing muscle tension, while Light Week aims to achieve a good pump and keep the muscles active with less structure, incorporating more supersets, giant sets, and volume work.

Robby Robinson Workout Split (At a Glance)

• Training Style: Old-school bodybuilding
• Split: 3 days on / 1 day off
• Cycle: 2 weeks (Heavy Week + Light Week)
• Focus: Compound lifts, free weights, injury prevention
• Experience Level: Intermediate to advanced

Robinson Workout Routine Breakdown

Day 1 – Chest

Robinson emphasizes free weight basics for chest training, as he did during his peak in the 1970s and 1980s. His core chest exercises include:

• Incline Dumbbell Press – 4 sets of 8 to 10 reps
• Bench Press – 4 sets of 8 to 12 reps
• Dumbbell Flyes – 4 sets of 10 to 12 reps
• Pec Deck Flyes – 4 sets of 10 to 15 reps
• Decline Push-ups – 4 sets of 15 reps

Robinson built his chest with these basic free weight movements, believing in their fundamental role in developing a strong chest. He says, “Those free-weight presses and flyes are what built my pecs in the ’70s, and if you look at guys from the ’70s—Arnold Schwarzenegger, Lou Ferrigno, Franco—all of us had great pecs from all those free-weight presses and flyes.”

Day 2 – Back

Robinson focuses on classic compound exercises for back development, avoiding fancy techniques. His back workout consists of:

• Pull-ups – 4 sets of 10 reps
• Wide Grip Lat Pulldown – 4 sets of 8 to 12 reps
• Bent Over Dumbbell Rows – 4 sets of 8 to 10 reps
• Bent Over Barbell Rows – 4 sets of 8 to 10 reps
• Dumbbell Pullover – 4 sets of 8 to 12 reps

Robinson prefers the tried-and-true classics for building his back, saying, “I know guys like to use all the latest machines and change up old exercises to work different angles. But my back was built with the tried-and-true classics.”

Day 3 – Shoulders

Robinson’s shoulder routine targets all three deltoid muscles equally, featuring compound and isolation exercises with a focus on plate front raises. His shoulder workout includes:

• Standing Overhead Barbell Press – 4 sets of 6 to 12 reps
• Seated Dumbbell Overhead Press – 4 sets of 10 to 12 reps
• Reverse Pec Deck Flyes – 4 sets of 10 to 15 reps
• Cable Lateral Raises – 4 sets of 10 to 15 reps

He particularly emphasizes plate front raises, saying, “For shoulders I’ve been doing a front raise while holding the sides of a 45-pound barbell plate. I’ll get anywhere from 10-20 reps. If I did this first, it would be too light for me. But this is a good way of finishing off a shoulder workout.”

Day 4 – Rest Day

This allows the muscles to recover and grow back bigger and stronger.

Day 5 – Legs

Robinson’s leg training involves classic muscle-building exercises and supersetting leg extensions and curls. His leg workout is as follows:

• Superset: Leg Extensions and Lying Leg Curls – 4 sets of 8 to 10 reps each
• Hack Squats – 4 sets of 6 to 12 reps
• Leg Press – 4 sets of 6 to 12 reps
• Dumbbell Stiff Leg Deadlifts – 4 sets of 8 to 12 reps
• Standing Calf Raises – 4 sets of 15 to 20 reps

Robinson explains his preference for supersets: “I like that feeling of working the quads and hams, one after the other, 10-20 reps per set. I could go back and forth like that for 15 supersets and get a great workout in little time, but I usually do 4-5 supersets.”

Day 6 – Arms

Robinson’s arm workout focuses on locking out the arms and includes:

• Cable Triceps Pushdowns – 4 sets of 8 to 12 reps
• Close Grip Bench Press – 4 sets of 10 reps
• Bodyweight Dips – 4 sets of 10 reps
• Seated Dumbbell Curls – 4 sets of 8 to 12 reps
• Standing Barbell Curls – 4 sets of 8 to 12 reps
• EZ Bar Preacher Curls – 4 sets of 10 reps
• Reverse Barbell Forearm Curls – 4 sets of 10 to 12 reps

Even in his later years, Robinson’s arms remain impressive, a testament to his dedication and effective training methods.

Day 7 – Rest Day

By sticking to these classic bodybuilding routine, Robby Robinson has maintained a phenomenal physique and injury-free training career, proving the lasting value of old-school bodybuilding training principles.

Robby Robinson’s Favorite Exercises

Robby Robinson broke down some of his favorite exercises for each body part, check out what he had to say.

Robby Robinson Blueprint

Now while we have dissected the workout routine of Robby Robinson, check out the new film profiling Robinson, who was one of the first black men to grace the covers of major bodybuilding magazines. His role in the seminal documentary Pumping Iron further cemented his status in the annals of bodybuilding history. Beyond his physical prowess, Robinson has been a vocal advocate for equal rights within the sport, using his platform to champion diversity and inclusion.

Robby Robinson Workout FAQ

Is Robby Robinson’s workout good for natural lifters?

• Yes. His emphasis on compound lifts, recovery days, and injury prevention makes it suitable for natural trainees.

How many days a week did Robby Robinson train?

• Typically 5–6 days per week, following a three-days-on, one-day-off schedule.

Is this workout beginner friendly?

• Beginners should reduce volume and focus on mastering form before following the full routine.

Wrap Up

Overall, Robby Robinson’s workout routine is a great option when it comes to building muscle mass.