Reddit PPL

4.40 (224 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.

Read the full program guide below.

Program Overview
Coachr/Fitness
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week6 days
Program Length12 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
70%
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
70%
1
5+
70%
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
70%
1
5+
70%
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
70%
1
5+
70%
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
70%
1
5+
70%
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 2
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 3
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 4
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 5
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 6
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 7
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 8
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 9
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 10
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 11
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Week 12
Day 1
ExerciseSetsRepsIntensity
Deadlift (Barbell)1
5+
+10lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Overhead Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 3
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
Day 4
ExerciseSetsRepsIntensity
Barbell Row4
5
+5lbs
1
5+
+5lbs
Lat Pulldown3
8-12
-
Chest Supported Row (Dumbbell)3
8-12
-
Face Pull5
15-20
-
Hammer Curl4
8-12
-
Bicep Curl (Dumbbell)4
8-12
-
Day 5
ExerciseSetsRepsIntensity
Overhead Press (Barbell)4
5
+5lbs
1
5+
+5lbs
Bench Press (Barbell)3
8-12
-
Incline Bench Press (Dumbbell)3
8-12
-
Tricep Pushdown (Cable)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Tricep Extension (Dumbbell)3
8-12
-
Lateral Raise (Dumbbell)3
15-20
-
Day 6
ExerciseSetsRepsIntensity
Squat (Barbell)2
5
+5lbs
1
5+
+5lbs
Romanian Deadlift (Barbell)3
8-12
-
Leg Press3
8-12
-
Leg Curl3
8-12
-
Seated Calf Raise5
8-12
-
What People Are Saying
4.4/5
HyeonHo L.Man, 35
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Nah
14 hours ago
ChrisMan, 30
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Love the incremental additions to weight each week. Great program overall. Abs are missing, I just add some weighted crunches each day.
2 days ago
Aaron J.Man, 30
12 weeks complete
3 years of prior experience
Less than expected strength gains
More than expected muscle gains
Marginal modifications
The program is simple and effective however, the increase in weight is a little too rushed and there should be a little bit more focus on hitting a certain rep range on the AMRAP set.
8 days ago
Brock B.Man, 19
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
If you have no idea where to start, this is it. It is a relatively simple routine that usually takes me 1hr30min to complete if I take it slow. The most important thing is staying committed; you will see growth.
9 days ago
Crystal A.Woman, 25
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Exactly what I needed
10 days ago
Ryan T.Man, 27
6 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Good program for beginners to lifting to get started and change the workout from there once they are used to it. Gained a moderate amount of muscle doing this workout.
10 days ago
Tracey P.Man, 28
4 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
I was using this program as mostly a fill in while I pushed to 315lb bench press. The program is great for beginners but I think someone more experienced would be looking for a more fleshed out program.
12 days ago
Melih U.Man, 21
8 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I gained 4 kg of weight, 61 to 65, and my lifts improved significantly in 2 months. Bench 50x10 > 70x8, Squat 50x10 > 80x10, Deadlift 60x10 > 80x8.
12 days ago
mrjhmelMan, 31
8 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Easy to follow.
16 days ago
Mike C.Man, 34
10 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is great and very doable. Each workout takes between 45-60 minutes. I did it every day with no rest days, just going to day 1 after day 6. Made some adjustments to do more ab workout, and sometimes did more Deadlifts. It only has one set a week which feels limiting.
17 days ago

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.

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.