Reddit PPL
The unofficial r/fitness program for novice lifters to pack on strength and muscle.
Overview
Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.
Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.
Reddit PPL app
Reddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.
Read the full program guide below.
Reddit PPL Quick Start Guide
Why do Reddit PPL workout?
Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises. This allows you to have a full training routine that covers everything you need to build both muscle mass and strength.
Who is Reddit PPL for?
Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the Greg Nuckols Beginner program.
Reddit PPL Schedule Examples
Monday — Push
Tuesday — Pull
Wednesday — Legs
Thursday — REST
Friday — Push
Saturday — Pull
Sunday — LegsMonday — Push
Tuesday — Pull
Wednesday — Legs
Thursday — Push
Friday — Push
Saturday — Legs
Sunday — REST
Scroll down below for specific Reddit PPL workout details.
How to progress weights for main compound exercises?
The weight progressions for compounds will be automatically calculated for you in the Boostcamp App.
The Reddit PPL progression logic is as followed:
Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)
Add 5 lb / 2.5 kg for squats
Add 10 lg / 5 kg for deadlifts
How to progress for accessory exercises on Reddit PPL?
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.
How to eat on Reddit PPL?
There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help your body recover and fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).
How long to rest between Reddit PPL sets?
In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.
What to do if you fail compound exercises on Reddit PPL?
If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.
Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.
If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.
Other questions for Reddit PPL?
Read the full Reddit PPL App & Program Guide here.
Who it's for
Reviews
Good program
Chill beginner plan
For Beginners
Recommend!!!
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5+ reps | 70% |
| 2 | Lat Pulldown | 3 | 8–12 reps | — |
| 3 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | — |
| 4 | Face Pull | 5 | 15–20 reps | — |
| 5 | Hammer Curl | 4 | 8–12 reps | — |
| 6 | Bicep Curl (Dumbbell) | 4 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5 reps | 70% |
| 1 | 5+ reps | 70% | ||
| 2 | Overhead Press (Barbell) | 3 | 8–12 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| 4B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | — |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 8–12 reps | — |
| 5B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | 70% |
| 1 | 5+ reps | 70% | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | — |
| 3 | Leg Press | 3 | 8–12 reps | — |
| 4 | Leg Curl | 3 | 8–12 reps | — |
| 5 | Seated Calf Raise | 5 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 4 | 5 reps | 70% |
| 1 | 5+ reps | 70% | ||
| 2 | Lat Pulldown | 3 | 8–12 reps | — |
| 3 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | — |
| 4 | Face Pull | 5 | 15–20 reps | — |
| 5 | Hammer Curl | 4 | 8–12 reps | — |
| 6 | Bicep Curl (Dumbbell) | 4 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 5 reps | 70% |
| 1 | 5+ reps | 70% | ||
| 2 | Bench Press (Barbell) | 3 | 8–12 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| 4B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | — |
| Superset | ||||
| 5A | Tricep Extension (Dumbbell) | 3 | 8–12 reps | — |
| 5B | Lateral Raise (Dumbbell) | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | +5 lbs |
| 1 | 5+ reps | +5 lbs | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | — |
| 3 | Leg Press | 3 | 8–12 reps | — |
| 4 | Leg Curl | 3 | 8–12 reps | — |
| 5 | Seated Calf Raise | 5 | 8–12 reps | — |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Reddit PPL is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 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. As you get familiar with the program, sessions tend to move faster.
Reddit PPL is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Reddit PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
