Reddit PPL — DLTBB

The oldest of the three Reddit PPL variants — originally posted on Bodybuilding.com forums by user DLTBB ("Don't Listen To Bro Bodybuilders"). Drops the strength-focused compound opener in favour of 8-12 rep hypertrophy work on every lift, including the big three. Pure bodybuilding approach in a 6-day split.

Intermediate lifters whose primary goal is physique development rather than strength numbers. Works well for lifters who don't respond well to low-rep compound work, or who are post-competition and want size-first for a block.

Push, Pull, Legs rotated across six days. Every exercise prescribed in the 8-12 rep range to 1-2 reps in reserve (RIR). No strength-focused 3-5 opener — even bench, squat, and deadlift sit in the hypertrophy range. Accessory selection emphasises mind-muscle connection: cable movements, machines, and slow-tempo variations feature heavily.

Rep-then-weight progression across every lift: when you can hit the top of the rep range (typically 12) across all prescribed sets at RIR 1-2, add weight next session and drop back to the bottom of the range. No scheduled deloads — if a lift plateaus, swap the exercise or reduce volume for a week before resuming.

The DLTBB PPL was originally posted on the Bodybuilding.com forums and later migrated to r/Fitness where it became one of the standard PPL references. VALDA adapts the split and rep-scheme approach for use inside the app, but does not claim authorship of the method.