The Reddit PPL is a 6 day push/pull/legs program built on linear progression. You train a push day, a pull day, and a leg day, then run all three again, with one rest day to finish the week. The barbell lifts (squat, bench, deadlift, overhead press, and rows) drive your progress and add weight every session you hit your reps, while the rest of each day is hypertrophy work to build size.
It came from Reddit user u/Metallicadpa and became the recommended PPL routine in the r/Fitness wiki. The idea is simple. You progress the main lifts the way a beginner program like GZCLP does, then wrap that in enough accessory volume to actually grow. If you’ve finished a basic linear progression and want more bodybuilding work without giving up strength gains, this is the natural next step.
It’s best for late beginners and early intermediate lifters who can train six days a week. If you can’t get to the gym that often, or you’re brand new to lifting, you’ll get more out of a 3 day full body program first. Run this when you have the time and a year or so of consistent training behind you.
I built an improved version of the spreadsheet after getting frustrated with the shortcomings of the older ones. It’s the same program, just easier to use. You’ll find it below, along with the faithful original. This same sheet is also on the Metallicadpa PPL page.
Table of Contents
Reddit PPL Video Overview
Powerlifter Garrett Blevins breaks down the push/pull/legs structure and who it’s right for in this review.
Reddit PPL on Boostcamp App
Prefer to track it on your phone? The Reddit PPL is free on Boostcamp, which logs your sessions and handles the progression for you.
Reddit PPL - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of the Reddit PPL Program that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
Reddit PPL / Metallicadpa v3.03 Spreadsheet (Improved)
This is my improved version. You enter your maxes once and it calculates every load and handles progression based on the reps you hit. It tracks up to 12 weeks, lets you set your own progression rate per lift, and includes exercise options for each day so you can swap movements without breaking the math.
The Original Reddit PPL Spreadsheet
This is the original routine as posted on r/Fitness by u/Metallicadpa, rebuilt to log cleanly and calculate your weights. If you want the program exactly as the community runs it, use this one. If you want the extra customization, use the improved version above. Same program either way.
Reddit PPL Program Overview
You run three workouts, twice each, over six days. That high frequency lets you hit every muscle group twice a week while still giving each one time to recover. The main barbell lifts use straight sets with the last set taken close to failure, and the accessories live in the 8 to 12 and 15 to 20 rep ranges.
- Deadlift 1x per week
- Bench Press 2x per week
- Squat 2x per week
- Overhead Press 2x per week
- Barbell Row 1x per week
Here’s how the week lays out. Start light on the main lifts. There’s a lot of volume here, and the loads climb fast, so leaving reps in the tank early pays off later.
| Day | Main Lifts | Accessories |
|---|---|---|
| Monday (Pull) | Deadlift 1×5+ | Pulldowns/Pull-ups 3×8-12, Rows 3×8-12, Face Pulls 5×15-20, Hammer Curls 4×8-12, DB Curls 4×8-12 |
| Tuesday (Push) | Bench Press 4×5, 1×5+ | Overhead Press 3×8-12, Incline DB Press 3×8-12, Triceps Pushdowns 3×8-12, Lateral Raises 3×15-20, Overhead Triceps Extensions 3×8-12 |
| Wednesday (Legs) | Squat 2×5, 1×5+ | Romanian Deadlift 3×8-12, Leg Press 3×8-12, Leg Curls 3×8-12, Calf Raises 5×8-12 |
| Thursday (Pull) | Barbell Row 4×5, 1×5+ | Pulldowns/Pull-ups 3×8-12, Rows 3×8-12, Face Pulls 5×15-20, Hammer Curls 4×8-12, DB Curls 4×8-12 |
| Friday (Push) | Overhead Press 4×5, 1×5+ | Bench Press 3×8-12, Incline DB Press 3×8-12, Triceps Pushdowns 3×8-12, Lateral Raises 3×15-20, Overhead Triceps Extensions 3×8-12 |
| Saturday (Legs) | Squat 2×5, 1×5+ | Romanian Deadlift 3×8-12, Leg Press 3×8-12, Leg Curls 3×8-12, Calf Raises 5×8-12 |
| Sunday | Rest | – |
Swapping Exercises
The main barbell lifts are the engine of the program, so leave those alone unless an injury forces a change. The accessories are fair game. If you don’t have a machine, or something bothers a joint, swap in a movement that trains the same muscle in a similar rep range. A chest-supported row can stand in for a cable row, a leg press for a hack squat, a dumbbell curl variation for another.
The improved spreadsheet has an exercise options tab built for exactly this. Pick your variation from the dropdown and it carries through the whole program, so you only choose once.
Reddit PPL FAQs
Is Reddit PPL good for beginners?
It works for late beginners who can train six days a week, but a true novice is usually better off on a 3 day full body program first. The strength gains come just as fast there with far less volume to recover from. Come to the Reddit PPL once you’ve got a few months of lifting in and want more size work.
How long should I run Reddit PPL?
Run it as long as the main lifts keep moving up, which is usually a few months. Once the weight stalls for a couple of weeks in a row even after a deload, the linear progression has run its course and it’s time for a more intermediate approach.
Can I run Reddit PPL on a cut?
You can, but expect progress to slow. Six days of training is a lot of recovery to ask for in a calorie deficit, so the weights will climb slower and you may stall sooner. Keep your protein high, push the main lifts, and treat holding your numbers as a win.
Can I swap exercises in Reddit PPL?
Swap accessories freely to fit your equipment or your joints, just keep the same muscle and rep range. Leave the main barbell lifts in place since they’re what drive the progression. The improved spreadsheet’s exercise options tab makes the swaps for you.
What should I do after Reddit PPL?
When the linear progression stalls, move to an intermediate program that progresses week to week instead of session to session. The Metallicadpa PPL template is the same family if you want to stay on PPL, or step into something like 5/3/1 or the PHUL upper/lower split for a different structure.
Edit Notes
6/29/20: Linked to v3.03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP) to match the original Reddit version. Thanks to the reader who caught it.
2/9/20: Fixed an error in the progression formula for dumbbell curls.
1/20/20: Changed the compound lift rep ranges from 8/8+ back to 5/5+ to match the original program. If you prefer 8/8+, change the cells in column D and the weights will update automatically.
