Reddit PPL — CoolCicada

A higher-volume evolution of Metallicadpa's Reddit PPL, popularised by Reddit user /u/CoolCicada around 2018. Same six-day push/pull/legs split, same compound openers, but each session adds an extra accessory per muscle group — an additional isolation lift on push days, a second row variation on pull days, and direct hamstring work on legs days.

Intermediate lifters who have handled the standard Reddit PPL volume for several months and want more accessory stimulus for size. Best when session length isn't a constraint — expect 75-90 minute sessions.

Same compound openers as Metallicadpa PPL (bench/row/squat in the 3-5 rep range, overhead/deadlift variation on the B rotation), then more accessories per muscle. Push days add a second chest isolation (cable fly or pec deck) and a second shoulder movement. Pull days add a second row variation and a dedicated rear-delt exercise. Legs add a dedicated hamstring curl or Romanian deadlift variation.

Compound openers use linear progression: +2.5 kg upper, +5 kg lower each session. Accessory progression is rep-then-weight: hit the top of the prescribed rep range across all sets, then add weight. Because total volume is higher, stalls tend to happen earlier than on Metallicadpa — drop 10% and ramp back on any lift that stalls twice in a row.

The CoolCicada PPL variant was published on r/Fitness and its spreadsheet is widely shared. VALDA adapts the split and accessory structure for use inside the app, but does not claim authorship of the method.