Reddit PPL (Push Pull Legs)
The 6-day push/pull/legs split built by r/Fitness that thousands swear by
Quick Facts
- Level
- Intermediate
- Days / week
- 6
- Duration
- Ongoing (cycles of 12+ weeks)
- Category
- Hypertrophy
- Equipment
- Barbell, Dumbbells, Pull-up bar, Bench
- Origin
- Created by Metallicadpa (Reddit) in 2015 via r/Fitness
What is Reddit PPL?
Reddit PPL is the 6-day push/pull/legs routine popularized by r/Fitness user Metallicadpa. It's become one of the most followed intermediate hypertrophy programs on the internet — thousands of Reddit transformation posts cite it as the program that built their physique.
The program hits each muscle group twice per week (6 training days, 1 rest day), combining compound strength work (bench, squat, deadlift, OHP) with targeted hypertrophy volume. It's designed for lifters who can train 6 days a week and want steady size + strength gains without overthinking programming.
You can run it indefinitely. Most lifters add 5 lbs to compound lifts per week in the early months, then switch to slower double-progression later. The routine is ruthlessly simple — follow it, eat enough, and grow.
Best For
- + Lifters past linear progression (6+ months of training)
- + Anyone with 6 days per week to train
- + Lifters who want balanced strength + hypertrophy
- + People who hate thinking about programming
Not For
- − Absolute beginners — start with a linear program first
- − Lifters with less than 4 days/week
- − Anyone who can't recover from high volume
Program Structure
Push A
Chest, shoulders, triceps (bench focus)
- Bench press — 3×5+
- Overhead press — 3×8
- Incline dumbbell press — 3×10-12
- Tricep pushdowns — 3×10-12
- Overhead tricep extensions — 3×10-12
- Lateral raises — 4×10-12
Pull A
Back, biceps, rear delts (deadlift focus)
- Deadlift — 1×5+
- Pull-ups — 3×8-12
- Barbell rows — 3×6-8
- Face pulls — 4×10-12
- Hammer curls — 4×8-10
- Barbell curls — 4×8-10
Legs A
Quads, hamstrings, glutes (squat focus)
- Squat — 3×5+
- Romanian deadlift — 3×8-10
- Leg press — 3×10-12
- Leg curls — 3×10-12
- Calf raises — 5×8-10
- Hanging leg raises — 3×10-15
Push B
Shoulders, chest, triceps (OHP focus)
- Overhead press — 3×5+
- Incline bench press — 3×8
- Dumbbell bench press — 3×10-12
- Tricep pushdowns — 3×10-12
- Skull crushers — 3×10-12
- Lateral raises — 4×10-12
Pull B
Back, biceps (pull-up/row focus)
- Barbell rows — 3×6-8
- Pull-ups — 3×8-12
- Dumbbell rows — 3×10-12
- Face pulls — 4×10-12
- Incline curls — 4×8-10
- Preacher curls — 4×8-10
Legs B
Legs (front squat / volume)
- Front squat — 3×5+
- Romanian deadlift — 3×8-10
- Leg press — 3×10-12
- Leg curls — 3×10-12
- Calf raises — 5×8-10
- Cable crunches — 3×10-15
How to Progress
Add 5 lbs to upper-body compounds and 10 lbs to lower-body compounds whenever you hit the rep target across all sets. For accessory work, increase reps within the prescribed range before adding weight.
Pros
- + Balances strength + hypertrophy
- + Hits each muscle group twice per week
- + Completely free
- + Easy to modify with substitutions
- + Huge online community for form checks and Q&A
Cons
- − Requires 6 days per week — hard to maintain long-term
- − Long workout sessions (60-90 min)
- − Not ideal for total beginners
- − Deadlift volume can be punishing
Run Reddit PPL in Fitloop
Fitloop handles the progression math, rest timers, and tracking — so you just show up and lift. Free forever, no ads.
Frequently Asked Questions
Is Reddit PPL good for beginners?
Not really. Reddit PPL assumes you can already bench, squat, deadlift, and overhead press with decent form. If you're a total beginner, run StrongLifts 5×5 or Starting Strength first for 3–6 months, then switch to PPL when linear progression stalls.
How long should I run Reddit PPL?
Most lifters run it in 12–16 week blocks, then deload for a week and resume. You can run it for a year or more. Swap accessories every cycle to prevent boredom.
Can I do Reddit PPL 5 days a week instead of 6?
Yes. Drop one day and cycle through Push → Pull → Legs → rest → Push → Pull. You'll hit each muscle group slightly less than twice per week but still make good progress.
What if I miss a day?
Do the missed day the next day and continue the rotation. Don't try to 'make up' by cramming two sessions into one day — that's how people get injured.
Why are there two versions of each day (Push A, Push B)?
Different primary lifts (bench vs OHP, squat vs front squat) for variety and balanced development. Alternating keeps joints healthier and prevents plateaus.