by Metallicadpa
The most-cited intermediate hypertrophy template. Push, Pull, Legs, repeat — six days a week. RepRoute ships the structure and adapts the exercise selection to your kit and your injuries.
Create your account, then pick Reddit PPL from the program library.
Frequency
6× / week
Length
8 weeks
Difficulty
intermediate
Progression
linear
Two push, two pull and two leg sessions per week. Compound lifts on heavy days, volume bias on light days.
High-frequency hypertrophy work, and genuinely recovery-demanding at six days.
RepRoute substitutes movements based on equipment and injury flags. What it does not do is model per-muscle-group volume — there is no volume model in the app, so nothing is tracking or protecting a weekly set target per muscle. A substitution keeps the movement PATTERN and the prescribed sets and reps; it does no muscle-level bookkeeping. On a program whose whole premise is weekly volume, that's worth knowing.
Pros
Trade-offs
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
It depends on your sleep, food and training history — usually not, but you'll feel it. If a week goes sideways, Adjust Week (Pro+) can rewrite it around what you tell it.
PPL is a 6-day template by design. Run an Upper/Lower 4-day instead — it's in the library.
No. There's no per-muscle volume model in the app, so nothing is tracking or preserving a weekly set target per muscle group. Substitutions preserve the pattern and the prescription, not a volume budget.
Free plan, no credit card. Sign up, pick Reddit PPL from the program library, and it ships as authored — adaptations kick in only when you flag an injury or a piece of kit you don't have.
