# Reddit PPL

The unofficial r/fitness program for novice lifters to pack on strength and muscle.

## Overview

- **Length**: 12 weeks  
- **Days / week**: 6 days  
- **Level**: Intermediate  
- **Goal**: Muscle, Strength  
- **Equipment**: Full Gym  
- **Session length**: 75 min

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 Quick Start Guide

**Why do Reddit PPL workout?**

[**Reddit PPL**](https://www.boostcamp.app/blogs/reddit-ppl-workout-guide) combines [**linear progression**](https://www.boostcamp.app/blogs/linear-progression-vs-conjugate-method) (weekly weight increases) for [**compound exercises**](https://www.boostcamp.app/blogs/compound-vs-isolation-exercises) (squat, bench, deadlift, overhead press, rows), along with higher rep [**bodybuilding**](https://www.boostcamp.app/blogs/best-bodybuilding-training-programs) style with isolation exercises. This allows you to have a full [**training routine**](https://www.boostcamp.app/blogs/best-workout-programs-2024) that covers everything you need to build both [**muscle mass**](https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain) 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**](https://www.boostcamp.app/) like the [Greg Nuckols Beginner program](https://www.boostcamp.app/greg-nuckols-beginner-program).

### Reddit PPL Schedule Examples

- **Monday** — Push  
- **Tuesday** — Pull  
- **Wednesday** — Legs  
- **Thursday** — _REST_  
- **Friday** — Push  
- **Saturday** — Pull  
- **Sunday** — Legs

- **Monday** — Push  
- **Tuesday** — Pull  
- **Wednesday** — Legs  
- **Thursday** — Push  
- **Friday** — Push  
- **Saturday** — Legs  
- **Sunday** — _REST_

**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**](https://www.boostcamp.app/blogs/best-upper-lower-workout-split) compounds (bench, row, overhead press)
- Add 5 lb / 2.5 kg for [**squats**](https://www.boostcamp.app/blogs/how-to-improve-your-barbell-squat)
- Add 10 lb / 5 kg for [**deadlifts**](https://www.boostcamp.app/blogs/how-to-deadlift)

**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**](https://www.boostcamp.app/blogs/accessories-for-powerlifting) are more about [**mind muscle connection**](https://www.boostcamp.app/blogs/ultimate-guide-to-mind-muscle-connection).

**How to eat on Reddit PPL?**

There is no one-size-fits-all [**meal plan**](https://www.boostcamp.app/blogs/the-powerlifting-diet-to-fuel-strength-and-muscle-growth) 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**](https://www.boostcamp.app/blogs/how-to-recover-muscles-after-workouts) 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**](https://www.boostcamp.app/blogs/how-to-deload-in-lifting)? 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**](https://www.boostcamp.app/reddit-ppl).

## Who it's for

- Intermediate athletes ready for a structured program  
- Athletes focused on gaining both size and strength  
- Athletes who can train 6 days per week  
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Reviews

4.26

★★★★★★★★★★
420 ratings

**Muscle engagement**

- Front: 12.5%  
- Back: 10.3%  
- Triceps: 9.9%  
- Hamstrings: 9.2%  
- Biceps: 8.1%  
- Middle Delts: 7.4%  
- Quadriceps: 7%  
- Glutes: 7%  
- Lats: 6.3%  
- Chest: 5.2%  
- Rear Delts: 4.1%  
- Abs: 3.9%  
- Calves: 3.7%  
- Forearms: 2.1%  
- Lower Back: 1.3%  
- Adductors: 1.1%  
- Abductors: 1.1%

### Week 1 Workouts

**Day 1 · Pull**

| # | 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 | — |

**Day 2 · Push**

| # | 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 | — |

**Day 3 · Legs**

| # | 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 | — |

**Day 4 · Pull**

| # | 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 | — |

**Day 5 · Push**

| # | 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 | — |

**Day 6 · Legs**

| # | 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 | — |