Reddit PPL

Free4.43 (662 reviews)
The unofficial r/fitness program for novice lifters to pack on strength and muscle.
Program Description

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.

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.

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
    ThursdayREST
    Friday — Push
    Saturday — Pull
    Sunday — Legs

  • Monday — Push
    Tuesday — Pull
    Wednesday — Legs
    Thursday — Push
    Friday — Push
    Saturday — Legs
    SundayREST

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 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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Full Gym
75 minutes
6 days
12 weeks
What People Are Saying
RW Non-binary
3 weeks complete
No modifications
18 hours ago
Natan M. Man, 23
3 weeks complete
No modifications
As a beginner that was having a hard time finding a workout that actually makes me feel great, I highly recommens this one. I always leave the gym feeling great.
2 days ago
Theodore Z. Man, 37
3 weeks complete
As expected strength gains
More than expected muscle gains
Marginal modifications
Pretty happy with the program so far. I've only made a few modifications for example if the bench press was being used I'd just use an empty bench and dumbbells. Sometimes I also use the Assisted pullup machine instead of the Lateral pulldowns on the cable just for something different. My strength gains have been slow but have gained a lot of muscle in just these 3 weeks especially in delts, Biceps, triceps and lats. Would probably be making more strength gains but I do have elbow tendinitis from my manual labour job so some exercises I need to drop some weight if it hurts too much.
2 days ago
E.C Man, 33
3 weeks complete
2 years of prior experience
No modifications
3 days ago
Luka Man, 17
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
3 days ago
John Patrick P. Man, 30
3 weeks complete
No modifications
3 days ago
William L. Man, 37
3 weeks complete
3 years of prior experience
As expected strength gains
Marginal modifications
4 days ago
Nick S. Man, 29
2 weeks complete
No modifications
4 days ago
Taís R. Woman, 29
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
4 days ago
Chris J.
2 weeks complete
No modifications
4 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
Last Session + 5 lbs
2
5 reps
Last Session + 5 lbs
3
5 or more reps
Last Session + 5 lbs
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
-