Reddit PPL is the 6-day push pull legs routine that u/metallicadpa posted to r/Fitness in 2015 as A Linear Progression Based PPL Program for Beginners and that thousands of lifters have run since: heavy 5×5 linear progression on the main barbell lifts, and bodybuilding-style accessories in the 8–12 rep range on every day. It is the ppl workout the thread recommends as PPL for beginners: six days a week, one rest day, every lift moving from session to session. Hardy tracks every set for you: log your reps, and the app raises or lowers your working weights automatically according to the rules below, so you never touch a spreadsheet.
Weekly structure
Run it PPLPPLR (six days on, one rest day) or PPLRPPL (a rest day after every third session); either way the order stays Pull, Push, Legs. If life gets in the way, the days simply shift. A three-day week is possible, but the post advises against training each lift once a week; run a full-body program such as 5/3/1 for Beginners instead.
- Pull (Deadlift): deadlift 1×5+, lat pulldown 3×8–12, seated cable row 3×8–12, face pull 5×15–20, hammer curl 4×8–12, dumbbell curl 4×8–12
- Push (Bench): bench press 4×5 + 1×5+, overhead press 3×8–12, incline dumbbell press 3×8–12, triceps pushdown 3×8–12 superset with lateral raise 3×15–20, overhead triceps extension 3×8–12 superset with lateral raise 3×15–20
- Legs: squat 2×5 + 1×5+, Romanian deadlift 3×8–12, leg press 3×8–12, leg curl 3×8–12, calf raise 5×8–12
- Pull (Row): barbell row 4×5 + 1×5+ and the same accessories as the first pull day
- Push (Overhead Press): overhead press 4×5 + 1×5+, bench press 3×8–12 and the same accessories as the first push day
- Legs again
The last set of every main lift is an AMRAP: as many reps as possible while still maintaining good form, stopping with one in the tank.
Progression
Main lifts run a working weight that rises every session you complete all the prescribed reps: 2.5 kg (5 lb) on bench, overhead press, barbell row and squat, 5 kg (10 lb) on deadlift. Fail the same weight three sessions in a row and it drops by 10%, then you work back up. A miss caused by bad sleep or food is not a strength problem; the post says to repeat the weight, and Hardy only counts a session as failed when a planned set comes up short, so one bad day changes nothing until it becomes three.
Accessories use double progression, the linear PPL rep-range rule from the post: start at the bottom of the range, add reps each session, and once every set reaches the top Hardy adds 2.5 kg (5 lb), 5 kg (10 lb) on the leg press, and you start again from the bottom. Drop below the range and the weight comes down 2.5 kg (5 lb).
Tips
- Reddit PPL rest times: 3–5 minutes between sets of the first lift of the day, 1–3 minutes between everything else.
- Starting weights: work up in small jumps until bar speed noticeably slows, back off 2.5 kg (5 lb) and start there. Hardy takes the weight of your first logged set as the working weight.
- Push the AMRAP sets hard; they are the program's built-in check that the weight is still right.
- Substitute as the post allows: pull-ups or chin-ups for pulldowns, chest-supported, dumbbell or T-bar rows for cable rows, rear delt flyes plus band pull-aparts for face pulls, any curl variation, skull crushers for overhead extensions, front squats for the leg press, glute-ham raises for leg curls.
- When adding weight every session stops working and recovery between days gets harder, the post points to the Texas Method, Madcow's 5×5 or 5/3/1; 5/3/1 Boring But Big keeps the same lifts on a slower weekly progression.
Starting TM is 90% of 1RM.
More official programs
- Clark Kent Upper Lower Split — 4-day bodybuilding split, two sets per exercise close to failure
- Ice Cream Fitness 5x5 — 5x5 on the big lifts plus arms, traps and abs
- nSuns 5/3/1 LP — 5-day linear progression with weekly training max increases
- 5/3/1 Boring But Big — the 4-day 5/3/1 template with 5×10 supplemental volume
Guides and tools for this program
- Progressive overload app — how Hardy works out your next weight and lets you review it
- Bench press calculator — estimate your max bench from a recent set
- How to track progressive overload — know when to add weight and when to hold
- 5/3/1 vs GZCLP vs nSuns — how the three intermediate programs compare
Targeted muscles
Workouts
Pull (Deadlift)
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
1×5+
lat pulldown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lat pulldown
3×10
seated cable row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated cable row
3×10
face pull
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
face pull
5×15
hammer curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
hammer curl
4×10
curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
curl
4×10
Push (Bench)
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
5×5+
overhead press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
overhead press
3×10
incline bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
incline bench press
3×10
tricep pushdown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
tricep pushdown
3×10
lateral raise Superset 1
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lateral raise Superset 1
3×15
overhead triceps extensions
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
overhead triceps extensions
3×10
lateral raise Superset 2
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lateral raise Superset 2
3×15
Legs
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5+
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
romanian deadlift
3×10
leg press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 5 lbs.
leg press
3×10
leg curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
leg curl
3×10
calf raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
calf raise
5×10
Pull (Row)
barbell row
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
barbell row
5×5+
lat pulldown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lat pulldown
3×10
seated cable row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated cable row
3×10
face pull
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
face pull
5×15
hammer curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
hammer curl
4×10
curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
curl
4×10
Push (Overhead Press)
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
5×5+
bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
bench press
3×10
incline bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
incline bench press
3×10
tricep pushdown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
tricep pushdown
3×10
lateral raise Superset 1
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lateral raise Superset 1
3×15
overhead triceps extensions
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
overhead triceps extensions
3×10
lateral raise Superset 2
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lateral raise Superset 2
3×15
Legs (2)
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5+
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
romanian deadlift
3×10
leg press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 5 lbs.
leg press
3×10
leg curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
leg curl
3×10
calf raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.