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Reddit PPL (Metallicadpa's)
by emilyruns
The most popular beginner-intermediate Push/Pull/Legs split on Reddit. 6 days a week with linear progression.
8 weeks 6 days/week 30 exercises 188 clones Beginner
Author's Note
Adapted from the r/Fitness wiki. Great for people who want to train 6 days.
Program Structure
T1
Bench Press
Heavy compound — add 5 lbs each session
5 × 5 75%
T2
Overhead Press
3 × 8
ACC
Incline Dumbbell Press
3 × 10
ACC
Lateral Raise
3 × 15
ACC
Tricep Pushdown
3 × 12