Reddit PPL

Strength and Muscle

6 weeks / 6 days per week

The famous Reddit PPL. Just took it from Reddit and put it here.

Reviews

0 reviews

Week 1

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Week 2

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Week 3

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Week 4

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Week 5

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Week 6

Deadlift

Main

1 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Bench Press

Main

5 x 5 reps

Overhead • Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Bent Over • Row

Main

5 x 5 reps

Pulldown

Assistance

3 x 8 reps

Seated • Row

Assistance

3 x 8 reps

Standing • Face Pull

Assistance

5 x 15 reps

Hammer Curl

Assistance

4 x 8 reps

Biceps Curl

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 5 reps

Bench Press

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 15 reps

Squat

Main

3 x 5 reps

RDL (Barbell)

Assistance

3 x 8 reps

45 Degree Leg Press

Assistance

3 x 8 reps

Lying • Leg Curl

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

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Reddit PPL

Strength and Muscle

6 weeks / 6 days per week

The famous Reddit PPL. Just took it from Reddit and put it here.

Reviews

0 reviews

Week 1

Day 1

Deadlift

Pulldown

Seated • Row

Standing • Face Pull

Hammer Curl

Biceps Curl

Day 2

Bench Press

Overhead • Press

Incline • Bench Press

Pushdown

Lateral • Raise

Overhead • Triceps Extension

Lateral • Raise

Day 3

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Standing • Calf Raise

Day 4

Bent Over • Row

Pulldown

Seated • Row

Standing • Face Pull

Hammer Curl

Biceps Curl

Day 5

Overhead • Press

Bench Press

Incline • Bench Press

Pushdown

Lateral • Raise

Overhead • Triceps Extension

Lateral • Raise

Day 6

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Standing • Calf Raise

Week 2

Day 1

Deadlift

Pulldown

Seated • Row

Standing • Face Pull

Hammer Curl

Biceps Curl

Day 2

Bench Press

Overhead • Press

Incline • Bench Press

Pushdown

Lateral • Raise

Overhead • Triceps Extension

Lateral • Raise

Day 3

Squat

RDL (Barbell)

45 Degree Leg Press

Lying • Leg Curl

Standing • Calf Raise

Day 4

Bent Over • Row

Pulldown

Seated • Row

Standing • Face Pull

Hammer Curl

Biceps Curl

Day 5

Overhead • Press