Reddit PPL

The most-shared push/pull/legs routine on r/Fitness. Six training days a week, each targeting one movement pattern: Push (chest, shoulders, triceps), Pull (back, biceps), Legs (quads, hamstrings, glutes, calves). Each day opens with a strength-focused compound in the 3-5 rep range, then moves into hypertrophy-range accessories for the 8-12 rep range.

Intermediate lifters who have graduated from novice linear progression, recover well from six days of training a week, and want balanced strength + hypertrophy gains without switching between separate strength and bodybuilding blocks.

Push 1: bench press 3×5, overhead press 3×8-12, incline dumbbell press, lateral raise, triceps accessory. Pull 1: barbell row 3×5 or weighted pull-up, lat pulldown, seated row, face pull, biceps curl. Legs 1: squat 3×5, Romanian deadlift, leg press, hamstring curl, calf raise. Days 4-6 repeat with variation — bench replaced by overhead press as the opener, sumo-stance or deficit deadlift in place of squat, and so on.

Compound openers use novice linear progression: +2.5 kg upper-body, +5 kg lower-body each session where all prescribed reps are hit. Accessories use rep-then-weight progression: hit the top of the 8-12 range across all sets, then add weight next session. After two consecutive stalls on a compound, deload that lift 10% and ramp back.

Reddit PPL (Metallicadpa) was written by Reddit user /u/Metallicadpa and became the most-posted hypertrophy routine on r/Fitness after 2015. VALDA adapts the split and progression rules for use inside the app, but does not claim authorship of the method.