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Reddit PPL Program

The famous Reddit PPL program by Metallicadpa. A 6-day Push Pull Legs split that combines linear progression with hypertrophy for intermediate lifters.

6 Training Days
1 Rest Days
40 Total Exercises
31 Unique Movements
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What is the Reddit PPL program?

The Reddit PPL, created by Metallicadpa (also known as the /r/Fitness PPL), is one of the most popular intermediate workout programs on the internet. It takes the classic Push/Pull/Legs framework and adds structured linear progression on compound lifts, making it an excellent bridge from beginner to intermediate training.

How is the Reddit PPL structured?

The program runs six days per week, hitting each muscle group twice. Each push day features a primary pressing movement alternating between bench and OHP. Each pull day opens with deadlift or barbell row, and each leg day starts with squats. Accessory work is prescribed but flexible based on your goals.

Who should follow the Reddit PPL?

The Reddit PPL is ideal for intermediate lifters who want to build both strength and size simultaneously. Its combination of compound linear progression on the big lifts with hypertrophy-oriented accessory work at higher reps hits the sweet spot for lifters who have outgrown beginner programs.

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