Reddit PPL
A six-day push/pull/legs rotation for lifters who already tolerate frequent training. Each pattern appears twice per week with a strength-biased first exposure and a slightly higher-repetition second exposure.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 2 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 3 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 4 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 5 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 6 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 7 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 8 · Later weeks
Push A
6 exercises · 70 min
- Barbell bench press · 4 sets · 5–8 reps
- Barbell overhead press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 3 sets · 12–15 reps
Pull A
6 exercises · 70 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 5–8 reps
- Lat pulldown · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs A
5 exercises · 70 min
- Barbell squat · 4 sets · 5–8 reps
- Romanian deadlift · 3 sets · 6–10 reps
- Barbell lunge · 3 sets · 8–12 reps / per side
- Lying leg curl · 3 sets · 10–15 reps
Push B
6 exercises · 70 min
- Barbell overhead press · 4 sets · 5–8 reps
- Barbell bench press · 3 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Pec deck · 2 sets · 12–15 reps
Pull B
6 exercises · 70 min
- Pendlay row · 4 sets · 5–8 reps
- Pull-up · 3 sets · 5–10 reps
- Seated cable row · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Legs B
5 exercises · 70 min
- Front squat · 4 sets · 5–8 reps
- Leg press · 3 sets · 10–15 reps
- Leg extension · 3 sets · 10–15 reps
- Seated leg curl · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Push/pull/legs is repeated twice weekly. Exercise choices and moderate set counts are authored for this app; they are not a copy of any single paid template.