<h1 style="margin-left: 0px!important;; text-align: center">Reddit PPL on Boostcamp app</h1>Boostcamp has digitized Reddit PPL from the excel spreadsheet format into our simple-to-use app, completely free. On Boostcamp, you’ll be able to follow and track the Reddit PPL with seamless 1 Rep Max onboarding, automated weight progressions, as well as helpful tools like exercise timer and plate calculator.Download Boostcamp here on <a target="_blank" rel="noopener noreferrer nofollow" href="https://apps.apple.com/us/app/boostcamp-beginner-workouts/id1529354455">iOS</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://play.google.com/store/apps/details?id=com.bpmhealth.boostcamp">Android</a>. <img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_30/3024621387.png" alt="Reddit PPL app" width="879.4782947328932" height="459.2575951607798"><h2 style="margin-left: 0px!important;; text-align: center">What is the Reddit PPL program?</h2>Reddit PPL is a beginner gym program for those who want a 6-day week routine for packing on significant strength and muscle. The program, created by u/Metallicapda, gained tremendous popularity on Reddit (r/fitness) as the perfect beginner training program. Why? It combines the tried and true linear progression method (e.g., Starting Strength, Stronglifts 5x5, Greyskull), which many new trainees view as boring, with the more fun bodybuilding style training (hence PPL = Push, Pull, Legs).Overall, Reddit PPL is an accessible beginner program with enough volume to stimulate growth in the bro muscles, while also giving intensity in the compound exercises (squat, bench, deadlift) to drive major strength adaptations.<h3 style="margin-left: 0px!important;; text-align: center">The Program Layout</h3>Definitions # sets x # reps ; Example: 1x5 = 1 set of 5 reps+ = as many reps as possible (AMRAP) on the last set ; Example: 1x5+ = 1 set of at least 5 reps as many as possible#-# = between these numbers ; Example: 3x8-12 = 3 sets of 8-12 reps per setSS = superset (2 exercises that you alternate doing back to back)<h2 style="margin-left: 0px!important;; text-align: center">Program Days for Reddit PPL</h2>PULL — Day 1<ul><li>Deadlift 1x5+ / Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, then do rows on Thursday, and so on)</li><li>Pulldowns OR Pullups OR chinups 3x8-12 </li><li>Seated cable rows OR chest supported rows 3x8-12 </li><li>Face pulls 5x15-20</li><li>Hammer curls 4x8-12</li><li>Dumbbell curls 4x8-12</li></ul>Pull — Day 2<ul><li>Bench press 4x5, 1x5+ / Overhead press 4x5, 1x5+ (alternate in the same fashion as the rows and deadlifts)</li><li>Overhead press 3x8-12 / Bench press 3x8-12 (do the opposite movement: if you bench pressed first, overhead press here)</li><li>Incline dumbbell press 3x8-12 </li><li>Triceps pushdowns 3x8-12 SS Lateral raises 3x15-20</li><li>Overhead triceps extensions 3x8-12 SS Lateral raises 3x15-20 </li></ul>LEGS — Day 3<ul><li>Squat 2x5, 1x5+</li><li>Romanian Deadlift 3x8-12</li><li>Leg press 3x8-12 </li><li>Leg curls 3x8-12 </li><li>Calf raises 5x8-12 </li></ul><h2 style="margin-left: 0px!important;; text-align: center">Weekly Structure for Reddit PPL</h2>Reddit PPL is 6 days a week program. This means you would do complete 2 cycles of the 3 days above every week.Example weekly schedules:<ul><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — Rest Friday — Push Saturday — Pull Sunday — Legs</li><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — Push Friday — Push Saturday — Legs Sunday — Rest</li></ul><h2 style="margin-left: 0px!important;; text-align: center">Weight Progression for Reddit PPL</h2>Compound Exercises (Linear Progression)<ul><li>Upper body lifts (bench press, barbell row, overhead press) = add 5 lbs / 2.5 kg per session</li><li>Squat = add 5 lbs / 2.5 kg per session</li><li>Deadlift = add 10 lbs / 5 kg per session </li></ul>This is called linear progression. The weight might seem to go up quite fast (every session, basically), but this is entirely possible for a few months for beginners if they are on a great program. Stronglifts and Starting Strength progress at the same speed. Accessory Exercises progression<ul><li>Progress at your own speed. Your goal is not to go crazy on these or else you will burn out. Focus your energy on progressing the compounds.</li><li>Generally, if you can do 3 sets of 12 with good form, you can increase weight. No need to add weight every workout.</li><li>A good progression structure could be:<ul><li>Session 1: x12, 10, 8</li><li>Session 2: x12, 12, 10</li><li>Session 3: x12, 12, 12</li><li>Session 4: increase weight, then aim to do 3 x 12, 10, 8</li></ul></li></ul>Other helpful resources<ul><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/">https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/</a></li><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://liftvault.com/programs/strength/reddit-ppl/">https://liftvault.com/programs/strength/reddit-ppl/</a></li><li><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.reddit.com/r/Fitness/">https://www.reddit.com/r/Fitness/</a></li></ul>

Reddit PPL is the unofficial official Push Pull Leg workout program from Reddit. Now available free on Boostcamp app

Reddit PPL

The most popular variation of Wendler's 5/3/1

531 Boring But Big (App & Program Guide)

A Comprehensive 5 day workout split that harnesses the best from the principles of powerlifting and bodybuilding

PHAT Workout  (App & Program Guide)

<h1 style="margin-left: 0px!important;; text-align: center">Introduction</h1>What is [5/3/1 for beginners]?&nbsp;The 5/3/1 Beginners program is a variation of Jim Wendler’s famous 5/3/1 workout philosophy, but specifically tailored for those that are relatively new to barbell strength training. If you follow the principles of 5/3/1 correctly and consistently, you can expect the 5/3/1 beginners program to help you rapidly increase your squat, bench press, deadlift, and overhead press strength.&nbsp;The principles behind 5/3/1 are rooted in evidence that compound lifts can help you build strength rapidly, especially for beginners that are just getting started in the workout journey. As such, the 5/3/1 workout is based on 4 major barbell compound lifts: the squat, the deadlift, the bench press, and the overhead press. As a newcomer to the practice, focusing your work on these 4 compound lifts will help you gain strength efficiently in all the major muscle groups.&nbsp;&nbsp;5/3/1 for Beginners is incredibly popular and is freely available on the Reddit r/fitness wiki. Getting a little complicated? Don’t worry, use the Boostcamp app to visualize exercises on different days, learn more about variations, and track your progress all on your mobile device. The Boostcamp app is free to use and available for download on iOS and Android.&nbsp;This digitized program is intended to serve as a companion to Jim Wendler’s article - as such, do refer to Jim’s original article for a more comprehensive rundown of the 5/3/1 training philosophy. In particular, Jim's 5/3/1 Forever book contains over 50 training templates in addition to other useful bits of information. If you seek a deeper understanding of Jim’s philosophy, this should be your go-to resource!Why should you do the&nbsp; [5/3/1 for beginners]?In this age of abundant information, starting out as a beginner in the fitness space is trickier than ever. With so many influencers advocating for a myriad of different routines and programs, it becomes extremely easy to get bogged down in complicated systems and ideologies, each claiming to be the superior method. However, one thing is for certain - the importance of mastering the fundamentals cannot be overstated when you are just starting out. With this in mind, focusing on building strength in the core compound lifts is an excellent way to make steady progress in your workout, and is precisely the guiding principle of Jim Wendler’s 5/3/1 program.&nbsp;In <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.t-nation.com/workouts/5-3-1-how-to-build-pure-strength/">an article written by Wendler himself</a>, he outlines the 3 tenets of 5/3/1: focusing on multi-joint compound lifts, starting with light weights, and making gradual progress. The routine is nothing glamorous or exotic, but its elegance lies in its simplicity and efficiency. By following the 5/3/1 for beginner program, you are sure to make steady gains in strength over each cycle of the routine. Use the Boostcamp app to track your progress accurately and with detail, and to help you stay motivated to reach your goals!&nbsp;Who is the [531 Beginners Workout] for?&nbsp;Despite what many may think, one does not need to be lifting 24/7 to get strong, especially as a beginner. The 5/3/1 for beginners program is centered around the 4 core lifts, the bench press, squat, military press, and deadlift. By performing two of the four lifts each workout along with assistance work, the 5/3/1 for beginners program is designed for those that want to hit the gym for about an hour 3-4 times a week. As such, the program is fantastic for beginners and intermediates who are looking for a straightforward and clearly structured program to follow for an extended period of time. No fancy variations, no need to constantly switch exercises or your general routine - focusing on gradually increasing the weight of your primary compound lifts while doing the appropriate assistance work is where the bulk of your progress will lie.&nbsp;Ready? Find a detailed guide below on how to use Boostcamp to best execute the 5/3/1 for Beginners workout!Getting startedBoostcamp download &amp; onboarding<img src="https://lh4.googleusercontent.com/xF-O0slHvdnF1Pgg0pbtfAqVJA1RlPHCpUvajq6KqKthZTJlHtalx--DOW4ntVgHCOjmBu1DFT7ZIS26MuXpInieNJcaBlOizUm0rnFGBX57a224qlU-1ZiIdi-89EUDp0GGGQVGn93FxUPbk7q0yAp02WyfVXiSWs4nbgUXnnMX6eOuiwDaZQdzAw" width="1028.131943714686" height="536.0419689778163">Key Features Customize your schedule&nbsp;The Boostcamp 5/3/1 for Beginners workout is designed to help you perform the routine correctly while tracking your progress conveniently. Use the interface to select the 3 days you will hit the gym that week: <img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_21/2823563444.png" alt="" width="404.39930684800385" height="840.2518931175191"> Calculate and Input your weight parameters&nbsp;As the 5/3/1 workout is anchored on compound lifts, you will be asked to enter your 1 Rep Max (1RM) for squat, deadlift, bench press, and overhead press - this is the weight you are able to perform 1 rep of each of the lifts. The name suggests that this is synonymous with the absolute maximum weight you are able to perform a single rep of the movement - while this is technically true, make sure the 1RM you enter was measured when doing the lift with proper form.&nbsp; <img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_21/1010347654.png" alt="" width="404.7903159604783" height="836.0044442128212"> In the lower half of the screen you will see a 1RM calculator and outputs an approximate 1RM for you based on your current routine. To get a more accurate idea of your personal figures, simply go to the gym to find out the 1RM you are comfortable with. We suggest starting with a fairly conservative 1RM weight to help your body adapt to the volume and intensity of the PHAT workout. Don’t be alarmed or impatient if the lifts feel light to you initially; remember, the lifts are calculated as percentages of your 1RM, and you don’t need to be training at or very close to your maximum tolerance all the time for long term gains! Begin your journey, and reap the rewards!After the onboarding steps, simply select the corresponding day and week you are working and follow the listed exercises. Don’t forget to record your weight and reps after each set on the rightmost column of each row! Workout notes can be added to each day, and you are able to record the assistance work you performed in conjunction with the main lifts using the “Add Exercise” function at the end of the list. Simply select “Complete Workout” when you are done, and all of your progress will be recorded.Proper form is paramount to getting the most out of your workout, while minimizing your risk of injury. Click on each exercise for videos to help you maintain proper form and posture through each movement.&nbsp;<img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_21/2778943849.png" alt="" width="387.3919124964587" height="807.3355065290782"> <img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_21/3967464973.png" alt="" width="384.0050162429779" height="799.7437803560351">5/3/1 for Beginners FAQ What assistance exercises should I do for 5/3/1?Assistance work should be done to complement the main compound lifts of the day. Aim to complete about 50-100 of one exercise from each of the following 3 categories:Push: Dips, push-ups, dumbbell bench/incline/press, tricep extensions, tricep pushdowns&nbsp;Pull: Chin-ups, pull-ups, rows (Dumbell, machine, barbell), inverted rows, face pulls, band pull-aparts, lat pulldowns, curlsLeg/Core: Any abdominal exercise, back raises, reverse hyperextensions, lunges, step-ups, bulgarian one-leg squats, kettlebell snatches, swings&nbsp;&nbsp; How should I incorporate assistance exercises into the 5/3/1 program?Remember, building pure strength comes from performing the 4 core compound lifts. Assistant exercises are just that - aids to help you perform the compound lifts better. Wendler mentions overdoing it on the assistance work as one of the main mistakes people make when following 5/3/1. Ideally, you should use the assistance exercises to address your deficiencies in the core lifts: finding it difficult to keep balanced in a squat? Doing some ab work can help you stabilize your posture through the whole range of motion; having trouble maintaining your grip on the deadlift? Some forearm exercises may help alleviate that problem.&nbsp; Is 5/3/1 for Beginners right for me?This beginner program is excellent for those who want to build strength in all the main muscle groups of the body, and will help you gain familiarity with the barbell exercises that should serve as the foundation of your future progress. We wholeheartedly recommend this program to beginners and those with some experience that want to transition into Wendler's 5/3/1 school of training. If you are completely new to the workout space and would like a more introductory program, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">the Greg Nuckols Beginner Program</a>. Both programs can be found on Boostcamp and are completely free to access! What Should I do after 5/3/1 for beginners?&nbsp;The program on boostcamp has a length of 3 weeks, and you are able to start a new cycle of 3 weeks afterwards to continue the same routine. Try testing your 1RM for all the lifts again, make any changes to the 1RM parameters necessary, and begin the cycle again. If needed, take a week in between cycles to deload, lifting at lighter weights to give your muscles a chance to recover without losing much progress.&nbsp;Once you feel more comfortable with the 5/3/1 routine, consider checking out more advanced programs like the 5/3/1 BBB on Boostcamp to further progress your workout.&nbsp; How much should I eat on the 5/3/1 program?We recommend eating at a calorie surplus so you can build strength and muscle. In general, gaining 1-2% body weight per month is appropriate and tells you that you’re on the right trajectory.&nbsp;If you are looking to cut on 5/3/1, we recommend maintaining a slight calorie surplus and veering on the conversative side for your 1RM inputs. Why is it called the 5/3/1 program?The program is called 5/3/1 because each week your main set target reps change from 5 reps, to 3 reps, and finally to 1 rep at gradually increasing intensity relative to your 1RM. It is intuitive to think of 5/3/1 as referring to the routine on the final week of each cycle, where you should perform one set of 5, followed by one set of 3, and then a set of 1 rep.&nbsp;

An Introduction to Wendler's Renowned Program

5/3/1 for Beginners (App & Program Guide)

<h1 style="margin-left: 0px!important;">Aggregated data review of nSuns 531</h1>Every lifter wants to know the most optimal training program to run for maximal gainzzz. "What workout program is right for my level? How much will my 1RMs increase by? How much muscle can I gain?"These are questions that we get a lot on <a target="_blank" rel="noopener noreferrer nofollow" href="/home">Boostcamp</a>, a new fitness app with popular free programs like nSuns, GZCLP, PHUL, Greg Nuckols Beginner Program, Reddit PPL, Bodyweightfitness RR/Primer, etc.<img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/2717359691.png" alt="" width="791.0523482569498" height="293.21521290160064">Traditionally, I’ve relied on online program reviews and anecdotal evidence from my own training. But I’ve always wondered about the effectiveness of these programs from a statistical perspective.A few weeks ago, I posted a <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/forms/d/e/1FAIpQLScaUB6gUPd17ob6K1fdv0yzA_s_ZPP8aH6_4tCpvpiPW772_A/viewform?usp=sf_link">quick survey</a> to anonymously gather data (1RMs changes, bodyweight changes, experience levels) on a few different subreddits. After gathering 50+ responses, I am writing my first data analysis on the most reviewed program - nSuns 5/3/1.Without further ado, below are the initial data for nSuns based on 34 trainee responses. This is a decent starting sample size, which I will update as I collect more responses.TLDR is on the bottom of the post.<h4 style="margin-left: 0px!important;">PROGRAM</h4>nSuns 5/3/1 4,5,6-day variationsTrainee Program Variation Breakdown:<img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/3328161622.png" alt="" width="458.45879428555685" height="290.53779659342484"><h4 style="margin-left: 0px!important;">TRAINEE DEMOGRAPHIC</h4><img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/4252272829.png" alt="" width="604.5035170732782" height="158.74788013576523">Key Takeaways:<ul><li>nSuns is a flexible program that fit a wide range of trainees, from young to old, beginners (&lt;1 year of training), intermediates (1-2 years of training), even a few with 2+ years of consistent training</li><li>Definitely mostly dudes doing this program, with only 2 female reviewers</li></ul><h4 style="margin-left: 0px!important;">PROGRAM STRUCTURE</h4><img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/2468824435.png" alt="" width="608.4615946156252" height="84.2178619902053">Key Takeaways:<ul><li>Trainees run nSuns for a lot longer than standard 12-week programs. 2 reviewers did nSuns for 120 and 154 weeks with incredible gains. Median for nSuns was 13 weeks.</li><li>While the 5-day variation was most popular, 4 and 6-day variations were also in close contention.</li></ul><h4 style="margin-left: 0px!important;">STRENGTH (EST. 1 REP MAX)</h4><img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/4162025179.png" alt="" width="603.7705876593334" height="153.65744272265408"><img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/2200033265.png" alt="" width="603.8169833739387" height="152.17709751998453">Key Takeaways:<ul><li>Not surprisingly, nSuns earned its reputation: 1RM strength gains are exceptional across the board.</li><li>I was particularly surprised by overhead press +40 lbs / 18 kg / +38%, which is typically one of the hardest lifts to increase. However, I would note that only the 5 and 6-day variations have 1+ sets to focus on ohp.</li><li>Note: 1RMs for pounds were rounded to nearest 5 and 0 for readability. % based on actuals.</li></ul><h4 style="margin-left: 0px!important;">PHYSIQUE CHANGE</h4><img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/507485360.png" alt="" width="602.2948454396653" height="136.8631316792793">Key Takeaways:<ul><li>Most trainees gained noticeable muscle on nSuns and were on a bulk, which makes sense given the high volume demand of the program.</li><li>The 4 reviewers that did cut weight saw much lower strenght gains vs average (Squat +16% vs +29%, Bench +13% vs 23%, Deadlift +11% vs 30%, Ohp 17% vs 38%)</li></ul><h4 style="margin-left: 0px!important;">START VS END WEIGHT ANALYSIS</h4>You can use the trend lines below to estimate your end 1RM weights based on your current 1RM if you were you to run nSuns.<img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/2748246369.png" alt="" width="707.1979891175376" height="624.7589092432647"><h4 style="margin-left: 0px!important;">SURVEY METHODOLOGY</h4><ol><li>Created a Google survey to anonymously collect trainee reviews for nSuns, GZCLP, 531, etc.</li><li>To make the data set more comprehensive, I searched r/weightroom for nSuns program reviews and manually added those as well.</li><li>Cleaned up the data like converting any rep maxes to e1RM, metrics to imperial, and getting rid of any obvious mistake answers.</li><li>Analyzed the data based on mean/median/min/max, program lengths, demographics to parse out the most interesting insights</li><li>The spreadsheet without any user info is posted <a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/spreadsheets/d/1Mof-LPJiRv8ZszVzj7w4Bel1N9pQFaq79MtBR10O-mc/edit?usp=sharing">here</a> for your interest.</li></ol>Caveats:<ul><li>Biases: as with any surveys or program reviews, people who respond are those who tend to have the best or worst experiences. Hopefully, by aggregating data we can get a more balanced view.</li><li>Sample size: This aggregated analysis is based on 34 reviews, which is a small sample size relative to the number of nSuns trainees. Please answer the<a target="_blank" rel="noopener noreferrer nofollow" href="https://docs.google.com/forms/d/e/1FAIpQLScaUB6gUPd17ob6K1fdv0yzA_s_ZPP8aH6_4tCpvpiPW772_A/viewform?usp=sf_link"> programs survey</a> and I will update the data!</li></ul><h4 style="margin-left: 0px!important;">CONCLUSION</h4>nSuns is one of the most popular programs for a reason: it works! Beyond anecdotal evidence, an aggregated analysis of 34 trainee data show that nSun 531's high volume sets are incredibly effective for gaining 1RM strength and muscle.The average nSuns trainee:<ul><li>Mid-twenties male with 1-2 years of training experience</li><li>Ran nSuns for 6 months</li><li>Increased 1RM squat, bench, deadlift, overhead press by +230 lbs / +100kg<ul><li>Squat +65 lbs/+30 kg</li><li>Bench +45 lbs/+18 kg</li><li>Deadlift +80 lbs/+35 kg</li><li>Overhead press +40 lbs/+18kg</li></ul></li><li>Added +8 lbs / +4 kg of bodyweight, with noticeable muscle gainzzz</li></ul><h4 style="margin-left: 0px!important;">HOW CAN I START THE NSUNS PROGRAM?</h4>nSuns is free on<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/?utm_source=reddit&amp;utm_medium=post&amp;utm_campaign=reviews"> Boostcamp</a> mobile app, along with many other programs. We partnered with Cody (u/nSuns) to digitize the 4,5,6-day variations with 1RM onboarding, automated progressions, progress tracking, and in-app chat.<img src="https://s3.amazonaws.com/production.boostcamp/images/blog/2022_09_09/3034379597.png" alt="" width="644.8677059670928" height="331.78689604719125">You can download Boostcamp for free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://apps.apple.com/us/app/boostcamp-beginner-workouts/id1529354455">iOS App Store</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://play.google.com/store/apps/details?id=com.bpmhealth.boostcamp">Google Play</a>.

How much will your 1RMs increase on nSuns?