Reddit PPL

Strength and Muscle

6 weeks / 6 days per week

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

Run Reddit PPL in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

Reddit PPL Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

120

Avg Sets/Week

1048

Avg Reps/Week

Days/Week

Average Intensity by Week

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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KeyLifts

Reddit PPL

Strength and Muscle

6 weeks / 6 days per week

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

Run Reddit PPL in the App

Reddit PPL Volume Overview

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