Reddit PPL
Six days a week. Push, Pull and Legs, each run twice. Main lifts are sets of five, ending with as many reps as you can. Accessories use moderate reps.
Push
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 5 |
| Overhead Press | 3 | 8–12 |
| Lateral Raise | 3 | 10–15 |
| Tricep Pushdown | 3 | 10–15 |
Pull
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Row | 5 | 5 |
| Pull-Up | 3 | 8–12 |
| Dumbbell Curl | 3 | 10–15 |
| Cable Face Pull | 3 | 10–15 |
Legs
| Exercise | Working sets | Reps |
|---|---|---|
| Conventional Deadlift | 5 | 5 |
| Leg Press | 3 | 8–12 |
| Hip Thrust | 3 | 8–12 |
| Seated Leg Curl | 3 | 10–15 |
How this version differs
- Push, Pull and Legs each run twice across six days.
- Main lifts are four sets of five plus a last set for every rep it gives.
- Accessories use rep ranges, so they climb reps first and then weight.
Common questions
How many days a week is Reddit PPL?
Reddit PPL trains 6 days a week in BulkForged's template.
- Push: Monday, Thursday
- Pull: Tuesday, Friday
- Legs: Wednesday, Saturday
The days can be moved on the app's schedule.
What exercises are in Reddit PPL?
Working sets × reps for each training day.
- Push
- Barbell Bench Press 5×5
- Overhead Press 3×8–12
- Lateral Raise 3×10–15
- Tricep Pushdown 3×10–15
- Pull
- Barbell Row 5×5
- Pull-Up 3×8–12
- Dumbbell Curl 3×10–15
- Cable Face Pull 3×10–15
- Legs
- Conventional Deadlift 5×5
- Leg Press 3×8–12
- Hip Thrust 3×8–12
- Seated Leg Curl 3×10–15
How does Reddit PPL progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time
- Rep-range lifts: more reps until you reach the top of the range, then more weight
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a Reddit PPL app for Android and Garmin?
BulkForged runs Reddit PPL on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time.
- Rep-range lifts: more reps until you reach the top of the range, then more weight.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
Heavy Top-Set Wave · Stepped Linear Base · High-Frequency Linear · Mehdi's 5x5 · Daily Squat Linear · Greyskull LP · GZCLP · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.