Shared by strength-programs
Reddit PPL (Metallicadpa's)
Beginner · 6 days a week · 8 weeks
strength-programs · shared it Feb 23
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The most popular beginner-intermediate Push/Pull/Legs split on Reddit. 6 days a week with linear progression.
From strength-programs
Adapted from the r/Fitness wiki. Great for people who want to train 6 days.
Your week
- Push A (Heavy) Bench Press · Overhead Press · Incline Dumbbell Press · Lateral Raise · Tricep Pushdown
- Pull A (Heavy) Barbell Row · Pull-Up · Face Pull · Barbell Curl · Hammer Curl
- Legs A (Squat Focus) Back Squat · Romanian Deadlift · Leg Press · Leg Curl · Calf Raise
- Push B (Volume) Overhead Press · Bench Press · Dumbbell Fly · Lateral Raise · Overhead Tricep Extension
- Pull B (Volume) Dumbbell Row · Lat Pulldown · Cable Row · Face Pull · Incline Dumbbell Curl
- Legs B (Deadlift Focus) Deadlift · Front Squat · Leg Press · Leg Curl · Calf Raise
6 training days a week.
How it progresses
Working weights go up by 2.5% of your max each week. Every 4th week is a deload, 10% lighter.
Week by week
Week 1 6 sessions · up to 80%
Push A (Heavy)
- Bench Press 5×5 at 75%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 70%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 75%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 70%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 80%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 2 6 sessions · up to 82.5%
Push A (Heavy)
- Bench Press 5×5 at 77.5%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 72.5%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 77.5%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 72.5%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 82.5%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 3 6 sessions · up to 85%
Push A (Heavy)
- Bench Press 5×5 at 80%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 75%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 80%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 75%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 85%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 4 Deload 6 sessions · up to 78.8%
Push A (Heavy)
- Bench Press 5×5 at 74.3%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 69.8%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 74.3%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 69.8%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 78.8%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 5 6 sessions · up to 90%
Push A (Heavy)
- Bench Press 5×5 at 85%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 80%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 85%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 80%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 90%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 6 6 sessions · up to 92.5%
Push A (Heavy)
- Bench Press 5×5 at 87.5%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 82.5%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 87.5%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 82.5%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 92.5%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 7 6 sessions · up to 95%
Push A (Heavy)
- Bench Press 5×5 at 90%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 85%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 90%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 85%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 95%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Week 8 Deload 6 sessions · up to 87.8%
Push A (Heavy)
- Bench Press 5×5 at 83.3%
- Overhead Press 3×8
- Incline Dumbbell Press 3×10
- Lateral Raise 3×15
- Tricep Pushdown 3×12
Pull A (Heavy)
- Barbell Row 5×5 at 78.8%
- Pull-Up 3×8
- Face Pull 3×15
- Barbell Curl 3×10
- Hammer Curl 3×12
Legs A (Squat Focus)
- Back Squat 5×5 at 83.3%
- Romanian Deadlift 3×10
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
Push B (Volume)
- Overhead Press 5×5 at 78.8%
- Bench Press 3×10
- Dumbbell Fly 3×12
- Lateral Raise 3×15
- Overhead Tricep Extension 3×12
Pull B (Volume)
- Dumbbell Row 4×10
- Lat Pulldown 3×10
- Cable Row 3×12
- Face Pull 3×15
- Incline Dumbbell Curl 3×12
Legs B (Deadlift Focus)
- Deadlift 3×5 at 87.8%
- Front Squat 3×8
- Leg Press 3×10
- Leg Curl 3×12
- Calf Raise 4×15
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