Reddit PPL

Free4.45 (401 reviews)
The unofficial r/fitness program for novice lifters to pack on strength and muscle.
Program Description

Reddit PPL is designed for beginners who want a 6-day a week PPL (Push, Pull, Legs) program to pack on significant strength and muscle.

This program, created by redditor u/Metallicapda, gained incredible fame on Reddit (r/weightroom and r/fitness) as the perfect beginner and novice powerbuilding program, with proven results tested by thousands of Redditors and athletes across the internet.

Reddit PPL combines linear progression (weekly weight increases) for compound movements, along with bodybuilding style training with exercise variations and rep schemes. It is an excellent program for beginners and novices who want to build muscle and strength, but don't want to do a completely barbell-centric program like Starting Strength, Greyskull, or 5/3/1 for Beginners.

How to progress weights for main compound exercises (squat, bench, deadlift, row, overhead press)?

  • Add 5 lb / 2.5 kg for upper body movements (bench, row, overhead press)

  • Add 5 lb / 2.5 kg for squats

  • Add 10 lg / 5 kg for deadlifts

This will be done automatically in the Boostcamp App.

How to progress weights for accessory exercises?

Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.

What to do if I fail my compound exercises?

If you fail the main exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.

Try to diagnose why you failed. Are you getting enough recovery (enough calories, protein, good sleep, low stress)? Or are you going too heavy on accessories? If you've been training hard for consecutive weeks, do you need a deload week?

If you fail again after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.

Program Overview
Coach
Level
Equipment
Days Per Week
Program Length
Novice, Intermediate
Full Gym
6 days
12 weeks
What People Are Saying
Faisal Man, 28
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 hours ago
Eric P. 22
3 weeks complete
No modifications
21 hours ago
Nathan S. Man, 37
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
a day ago
Pusk C. Man, 21
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Hao N. Man, 25
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
2 days ago
Mikhael J. Man, 22
3 weeks complete
No modifications
2 days ago
Anonymous
3 weeks complete
No modifications
2 days ago
Marius G. Man, 34
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
Umar G. Man, 32
3 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
3 days ago
Tyler C Man, 17
3 weeks complete
No modifications
3 days ago
Mon
1. Deadlift (Barbell)
AMRAP
SetsTargetIntensity
1
5 or more reps
70% of 1RM
2. Lat Pulldown
Click ••• for alternate exercises
Alternative Exercise 1: Pull-Up (Weighted)
Alternative Exercise 2: Chin-Up (Weighted)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Chest Supported Row (Dumbbell)
Click ••• for alternate exercises
Alternative Exercise 1: Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Face Pull
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
4
15 - 20 reps
-
5
15 - 20 reps
-
5. Hammer Curl
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
6. Bicep Curl (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
Tue
1. Bench Press (Barbell)
Last Set AMRAP
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
4
5 reps
70% of 1RM
5
5 or more reps
70% of 1RM
2. Overhead Press (Barbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Superset
4A. Tricep Pushdown (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4B. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
5. Superset
5A. Tricep Extension (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5B. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
Wed
1. Squat (Barbell)
Last Set AMRAP
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 or more reps
70% of 1RM
2. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Leg Press
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Leg Curl
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5. Seated Calf Raise
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
5
8 - 12 reps
-
Thu
1. Barbell Row
Last Set AMRAP
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
4
5 reps
70% of 1RM
5
5 or more reps
70% of 1RM
2. Lat Pulldown
Click ••• for alternate exercises
Alternative Exercise 1: Pull-Up (Weighted)
Alternative Exercise 2: Chin-Up (Weighted)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Chest Supported Row (Dumbbell)
Click ••• for alternate exercises
Alternative Exercise 1: Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Face Pull
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
4
15 - 20 reps
-
5
15 - 20 reps
-
5. Hammer Curl
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
6. Bicep Curl (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
Fri
1. Overhead Press (Barbell)
Last Set AMRAP
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
4
5 reps
70% of 1RM
5
5 or more reps
70% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Superset
4A. Tricep Pushdown (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4B. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
5. Superset
5A. Tricep Extension (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5B. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
Sat
1. Squat (Barbell)
Last Set AMRAP
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 or more reps
70% of 1RM
2. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Leg Press
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Leg Curl
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
5. Seated Calf Raise
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4
8 - 12 reps
-
5
8 - 12 reps
-