2 VARIANTS

Plans

Push/Pull/Legs 6 days/week ~47 min–1h 11min

Push / Pull / Legs (Reddit PPL)

u/Metallicdpa’s Reddit PPL combines linear progression on five barbell main lifts with substantial whole-body accessory work. Heavy Push days alternate the bench press and overhead press; Pull days alternate the deadlift and bent-over row, while both Legs days are identical. Full Gym stays close to the published exercise selection, while Free Weights replaces cable and machine movements. This beginner routine requires six weekly sessions and basic competence in the main lifts.

Who is this plan for?

Beginners with initial barbell experience who can still progress from session to session
Six training sessions per week fit reliably into the weekly schedule
The movement patterns of the barbell squat, deadlift, bench press, overhead press, and bent-over row are already familiar
Goal: build strength on the main lifts while using substantial accessory volume for muscle growth

How it works

Schedule: Push, Pull, and Legs are each trained twice per week. The original places the rest day either between the two PPL blocks or at the end; hitPR shows the six training sessions.
Main lifts: The barbell bench press, overhead press, and bent-over row use 4×5 + 1×5+, the squat uses 2×5 + 1×5+, and the deadlift uses 1×5+. The plus marks the final AMRAP set; extra reps provide feedback but are not required for the standard load increase.
Linear progression: Completing the prescribed base volume increases the next exposure by 2.5 kg; the barbell deadlift increases by 5 kg. After three consecutive failed attempts on the same exercise, the working weight is reduced by 10%.
Accessories: Weighted accessory exercises use double progression within the programmed rep range. At the top of the range, the load increases and the rep target returns to the bottom.
hitPR adaptations: The original two supersets with dumbbell lateral raise are combined into one six-set block. In Free Weights, chin-up and glute-ham raise progress only by repetitions; there is no automatic switch to added weight.

Pros & Limitations

+ Clear linear progression on five main lifts, with substantial direct work for back, shoulders, and arms

+ Each major muscle group is trained twice per week

+ Full Gym and Free Weights retain the same five main lifts

− Six training days and 124 working sets per week make this a high-volume beginner routine

− Arm and pulling volume is much higher than in minimalist beginner programs

− Free Weights only approximates the original weighted 8–12 progression on its two bodyweight exercises

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Front

Back

Biceps

24.5

Triceps

Upper Back

Rear Delts

18.5

Forearms

16.5

Side Delts

Front Delts

Chest

Hamstrings

12.5

Quads

Lats

11.5

Glutes

Calves

Adductors

Upper Traps

Lower Back

3.5

Variant

Plan Structure

Push A

6 exercises · 23 sets · ~1h 2min

barbell bench press

MAINLinear Progression

Set	Reps
1–4	5
5	5+

barbell overhead press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

dumbbell incline bench press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

cable pushdown

Double Progression (Reps → Weight) · 8–12 repsRest 60 sec

3 × 8

sets × reps

cable overhead triceps extension (rope attachment)

Double Progression (Reps → Weight) · 8–12 repsRest 60 sec

3 × 8

sets × reps

dumbbell lateral raise

Double Progression (Reps → Weight) · 15–20 repsRest 60 sec

6 × 15

sets × reps

“+” means as many clean reps as possible (AMRAP).

Legs A

5 exercises · 17 sets · ~47 min

barbell squat

MAINLinear Progression

Set	Reps
1–2	5
3	5+

barbell romanian deadlift

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

sled 45° leg press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

lever lying leg curl

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

3 × 8

sets × reps

lever standing calf raise

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

5 × 8

sets × reps

“+” means as many clean reps as possible (AMRAP).

Push B

6 exercises · 23 sets · ~1h 2min

barbell overhead press

MAINLinear Progression

Set	Reps
1–4	5
5	5+

barbell bench press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

dumbbell incline bench press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

cable pushdown

Double Progression (Reps → Weight) · 8–12 repsRest 60 sec

3 × 8

sets × reps

cable overhead triceps extension (rope attachment)

Double Progression (Reps → Weight) · 8–12 repsRest 60 sec

3 × 8

sets × reps

dumbbell lateral raise

Double Progression (Reps → Weight) · 15–20 repsRest 60 sec

6 × 15

sets × reps

“+” means as many clean reps as possible (AMRAP).

Pull B

6 exercises · 24 sets · ~1h 6min

barbell bent over row

MAINLinear Progression

Set	Reps
1–4	5
5	5+

cable pulldown

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

cable seated row

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

cable face pull

Double Progression (Reps → Weight) · 15–20 repsRest 60 sec

5 × 15

sets × reps

dumbbell hammer curl

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

4 × 8

sets × reps

dumbbell biceps curl

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

4 × 8

sets × reps

“+” means as many clean reps as possible (AMRAP).

Legs B

5 exercises · 17 sets · ~47 min

barbell squat

MAINLinear Progression

Set	Reps
1–2	5
3	5+

barbell romanian deadlift

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

sled 45° leg press

Double Progression (Reps → Weight) · 8–12 repsRest 2 min

3 × 8

sets × reps

lever lying leg curl

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

3 × 8

sets × reps

lever standing calf raise

Double Progression (Reps → Weight) · 8–12 repsRest 90 sec

5 × 8

sets × reps

“+” means as many clean reps as possible (AMRAP).