Reddit PPL
Reddit PPL is a 6-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training.
What is the Reddit PPL?
Reddit PPL is a 6-day hypertrophy training approach focused on muscle and strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4 sets
- Overhead Press — 3 sets
- Incline Dumbbell Press — 3 sets
- Lateral Raise — 3 sets
- Triceps Pressdown — 3 sets
A practical PPL template with compounds first and accessories after.
- Deadlift or Hip Hinge — 2–3 sets
- Pull-Up or Lat Pulldown — 3–4 sets
- Barbell or Cable Row — 3–4 sets
- Face Pull — 3 sets
- Curl — 3 sets
Manage deadlift fatigue and prioritize quality pulling volume.
- Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calves — 3–4 sets
Cover both knee- and hip-dominant patterns.
- Incline Press — 3–4 sets
- Dumbbell Shoulder Press — 3 sets
- Machine Chest Press — 3 sets
- Lateral Raise — 3–4 sets
- Triceps Extension — 3 sets
Second push exposure emphasizes different angles.
- Pull-Up or Pulldown — 3–4 sets
- Chest-Supported Row — 3–4 sets
- Cable Row — 3 sets
- Rear Delt Fly — 3 sets
- Hammer Curl — 3 sets
Keep pulling volume balanced across lats and upper back.
- Front Squat or Hack Squat — 3–4 sets
- Hip Thrust — 3 sets
- Leg Extension — 3 sets
- Seated Leg Curl — 3 sets
- Calves — 4 sets
- Abs — 3 sets
Use the second leg day for complementary hypertrophy work.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle and strength
Progression
Use progressive overload with rep ranges, adding weight after completing the upper end with sound technique. Deload or reduce volume when fatigue accumulates.
Accuracy note
Reddit PPL refers to a community-popular family of routines with multiple variants. This is a Gym Log interpretation, not an official single prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Reddit PPL
How many days per week is the Reddit PPL?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the Reddit PPL for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Reddit PPL in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.