2 VARIANTS Push / Pull / Legs (Reddit PPL)
The well-known Reddit PPL by u/Metallicadpa — a Push/Pull/Legs program for six training days a week with linear progression. Each muscle gets hit twice per week. Each session contains one heavy main lift with 5×5 plus an AMRAP set, followed by volume work for hypertrophy. Bench press and overhead press alternate between Push A and Push B, deadlift and barbell row similarly between Pull A and Pull B. Recommended timeframe 6–12 months, then graduate to an advanced plan of choice.
Who is this plan for?
- Trainees with 3–9 months of consistent training experience with barbell compounds
- Equipment setup: fully equipped gym with barbell, cables, and machines
- Squat, deadlift, bench press, and overhead press technically sound
- Goal: linearly increase strength and muscle with six available training days
How it works
- Six days a week, Push/Pull/Legs twice: Push A, Pull A, Legs A, Push B, Pull B, Legs B. Each muscle gets hit twice per week.
- Heavy main lift with 5×5 plus AMRAP set: Four sets of 5 reps, the fifth set as many clean reps as possible — stopping short of muscular failure. Bench press and overhead press alternate between Push A and Push B, deadlift and barbell row similarly between Pull A and Pull B.
- Volume work after the main lift: 3 sets per volume exercise in the 8–12 rep range for direct hypertrophy stimulus.
- Linear progression: More than 5 clean reps on the AMRAP set signals a weight increase the next session.
Pros & Limitations
Muscles trained
Avg. hits per week · Primary 1.0 · Secondary 0.5
Variant
Program Structure
7 exercises · 23 sets
~1h
Alternative: DB bench press if barbell setup is occupied.
Alternative: seated DB shoulder press.
Alternative: landmine press or machine incline press.
Alternative: any triceps isolation (DB pushdown, skull crusher, triceps extension).
Alternative: any triceps isolation (skull crusher, DB triceps extension).
6 exercises · 20 sets
~51 min
Alternative: alternating with barbell row each pull session.
Alternative: chin-up or pull-up.
Alternative: dumbbell row or T-bar row.
Alternative: reverse pec deck or DB reverse fly + band pull-apart.
Alternative: any curl variation (DB curl, cable curl, EZ curl).
Alternative: any curl variation.
5 exercises · 17 sets
~47 min
Alternative: dumbbell Romanian deadlift.
Alternative: barbell front squat.
Alternative: seated leg curl machine or glute-ham raise.
Alternative: any other calf raise variant (seated, standing, dumbbell).
7 exercises · 23 sets
~1h
Alternative: seated DB shoulder press.
Alternative: DB bench press if barbell setup is occupied.
Alternative: landmine press or machine incline press.
Alternative: any triceps isolation (DB pushdown, skull crusher, triceps extension).
Alternative: any triceps isolation (skull crusher, DB triceps extension).
6 exercises · 24 sets
~1h 6min
Alternative: chin-up or pull-up.
Alternative: dumbbell row or T-bar row.
Alternative: reverse pec deck or DB reverse fly + band pull-apart.
Alternative: any curl variation (DB curl, cable curl, EZ curl).
Alternative: any curl variation.
5 exercises · 17 sets
~47 min
Alternative: dumbbell Romanian deadlift.
Alternative: barbell front squat.
Alternative: seated leg curl machine or glute-ham raise.
Alternative: any other calf raise variant (seated, standing, dumbbell).
Based on "A Linear Progression Based PPL Program for Beginners" by u/metallicadpa, posted on r/Fitness in 2015. hitPR is not affiliated with the creator.
Original post on r/FitnessTalk to your doctor before starting a new training program, especially if you have pre-existing conditions or haven't trained in a while. Start lighter than you think — good technique always comes before heavy weight.
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