by Metallicadpa
Reddit PPL — adaptive
The most-cited intermediate hypertrophy template. Push, Pull, Legs, repeat — six days a week. RepRoute respects the volume targets and adapts the exercise selection.
Frequency
6× / week
Length
8 weeks
Difficulty
intermediate
Progression
linear
Two pushes, two pulls, two leg sessions per week. Compound lifts on heavy days; volume bias on light days.
High-frequency hypertrophy with 12-20 sets per muscle group per week. Recovery-demanding.
RepRoute respects the volume targets and substitutes movements based on equipment + injury flags.
Pros
- • High training frequency — each muscle 2×/week
- • Good balance of strength and hypertrophy
- • Large exercise variety prevents boredom
- • Clear structure: Push/Pull/Legs easy to remember
Trade-offs
- • 6 days/week is a big commitment
- • Requires full gym setup (barbell + dumbbells + bench)
- • Long sessions — 60–90 min each
Weekly structure
Day 1
Push A — Bench Focus
- Push (horizontal)4×4-6 · 180s
- Push (overhead)3×8-12 · 90s
- Push (horizontal)3×8-12 · 75s
- Push (overhead)3×12-15 · 60s
- Core (anti-rot)3×12-15 · 60s
Day 2
Pull A — Row Focus
- Pull (row)4×4-6 · 180s
- Pull (vertical)3×4-6 · 150s
- Pull (row)3×10-12 · 90s
- Carry4×12-15 · 60s
- Core (flexion)3×12-20 · 60s
Day 3
Legs A — Squat Focus
- Squat4×4-6 · 180s
- Hinge3×8-12 · 120s
- Lunge3×8-12 · 90s
- Squat3×12-15 · 60s
- Core (anti-ext)3×12-20 · 60s
Day 4
Push B — OHP Focus
- Push (overhead)4×4-6 · 180s
- Push (horizontal)3×8-12 · 90s
- Push (overhead)3×10-15 · 75s
- Push (horizontal)3×12-15 · 60s
- Core (anti-rot)3×12-15 · 60s
Day 5
Pull B — Pullup Focus
- Pull (vertical)4×4-6 · 180s
- Pull (row)3×4-6 · 150s
- Pull (row)3×10-15 · 90s
- Carry4×12-15 · 60s
- Core (flexion)3×12-20 · 60s
Day 6
Legs B — Hinge Focus
- Hinge4×4-6 · 180s
- Squat3×8-12 · 120s
- Lunge3×10-15 · 90s
- Hinge3×10-15 · 75s
- Core (anti-ext)3×10-15 · 60s
RepRoute adaptations
- Volume targets per muscle group preserved across substitutions
- Smart layer (Pro+) reduces accessory volume on tired weeks
- Auto-deload after 3 sub-target sessions
- PR detection on compound days
Common questions
Depending on your sleep, nutrition, and training history — usually no, but you'll feel it. The Smart layer can drop it to 5 days when life gets busy.
PPL specifically is 6-day. Run an Upper/Lower 4-day instead — RepRoute has it in the library.
Hypertrophy bias, but with the compound work it builds plenty of strength too. Pure strength seekers prefer 5/3/1 or nSuns.
Run Reddit PPL adapted to you
Free plan, no credit card. The program ships as authored — adaptations kick in only when you flag something.