How to Run the r/Fitness PPL Program

Based on the r/Fitness PPL program originally posted on Reddit, with some minor adaptations.

A 6-day per week linear progression program that combines heavy barbell lifts for strength with bodybuilding-style accessories for size. Designed to run for 12 weeks.

Who Is This Program For?

This program is for beginners who want to train 6 days per week and get the best of both worlds: strength from heavy compound lifts and muscle size from higher-rep accessory work.

The program focuses on:

• Frequency: hitting each muscle group twice per week across 6 training days
• Strength: linear progression on the 5 main barbell lifts
• Size: bodybuilding-style accessories for arms, shoulders, chest, back, and legs
• Balance: equal attention to pushing, pulling, and leg movements

If you want to train almost every day with a structured split that builds both strength and muscle, this is it.

Program Structure

The 5 Main Lifts

6 Workouts Per Cycle

Each cycle consists of 6 workouts run in order. A typical week looks like:

Rest on day 7, then repeat. The program can also be run as PPLRPPL (rest day mid-week) depending on your schedule.

Workout Details

Pull A (Day 1) - Deadlift Focus

Push A (Day 2) - Bench Press Focus

Legs (Day 3)

Pull B (Day 4) - Row Focus

Push B (Day 5) - OHP Focus

Legs (Day 6)

Understanding the Set Schemes

Main Lifts: 4x5, 1x5+

For bench press, overhead press, and barbell row, perform 4 sets of 5 reps at the same weight, then a 5th set of 5+ reps (AMRAP). The weight stays the same across all 5 sets.

Deadlift: 1x5+

Deadlift is performed for only 1 set of 5+ reps (AMRAP). Deadlifts are extremely taxing, and you're already doing rows, Romanian deadlifts, and squats throughout the week. One heavy AMRAP set is sufficient.

Squat: 2x5, 1x5+

Squat is performed for 2 sets of 5 reps followed by a 3rd set of 5+ reps (AMRAP). Since you squat twice per cycle, the total volume accumulates quickly.

AMRAP Sets (5+)

The "+" means as many reps as possible while maintaining good form. Do not grind reps to absolute failure. Stop when bar speed slows significantly or form starts to break down, leaving roughly 1-2 reps in reserve.

Progression: How Weights Increase

This program uses linear progression, meaning you add weight every session for the main lifts.

The weight added is to the total bar weight, not per side. Since the squat appears twice per cycle, it progresses the fastest.

Accessory Progression

For all non-main exercises (3x8-12, 4x8-12, 5x15-20, etc.):

• Use a weight where you can complete all sets at the bottom of the rep range
• When you can hit all sets at the top of the rep range with good form, increase the weight
• Drop back to the bottom of the rep range at the new weight and repeat

Example:

Week 1: Dumbbell curls 4x8 @ 12.5 kg
Week 2: Dumbbell curls 4x10 @ 12.5 kg
Week 3: Dumbbell curls 4x12 @ 12.5 kg (hit top of range)
Week 4: Dumbbell curls 4x8 @ 15 kg (increase weight, restart)

Finding Your Starting Weights

If you don't know your starting weights:

1. Start with just the empty barbell (20 kg / 45 lbs)
2. Perform 5 reps
3. Add 5-10 kg (10-20 lbs)
4. Perform another set of 5 reps
5. Repeat until bar speed noticeably slows or form starts to break down
6. Subtract one increment. Use that weight as your starting weight

It's better to start too light than too heavy. The linear progression will catch up quickly.

Deload Protocol

If you fail to complete all prescribed reps at the same weight for three consecutive sessions, deload that lift.

How to deload:

• Reduce the weight by 10% on that lift
• Continue progressing from the deloaded weight as normal
• Use the lighter weights to push for bigger AMRAP numbers

Example:

Bench stuck at 70 kg for 3 sessions:
  New weight: 70 x 0.90 = 63 kg (round to nearest increment)
  Progress from 63 kg adding 2.5 kg per session

Each exercise deloads independently. A stall on bench press doesn't affect your squat or deadlift weight.

Rest Times

Take as much rest as you need to complete your sets with good form. Rushing rest periods leads to missed reps on main lifts.

Warming Up

Before each main lift, perform 3-4 warm-up sets with increasing weight:

Example: If your working weight for bench press is 70 kg:

• Set 1: 30 kg x 5
• Set 2: 42.5 kg x 3
• Set 3: 55 kg x 2
• Work sets: 70 kg x 4x5, 1x5+

Warm-up sets should feel easy. They are not work sets. Accessory exercises generally don't need dedicated warm-up sets since the muscles are already warm from the main lifts.

The Push/Pull/Legs Split Explained

Why PPL?

The PPL split groups muscles by their function:

• Pull days work your back, biceps, and rear delts (muscles that pull things toward you)
• Push days work your chest, shoulders, and triceps (muscles that push things away)
• Legs days work your quads, hamstrings, glutes, and calves

By training 6 days per week, each muscle group is hit twice per week, which research suggests is optimal for muscle growth.

Why Alternate Main Lifts?

Push A uses bench press as the main lift with OHP as an accessory. Push B reverses this, making OHP the main lift with bench as an accessory. The same applies to pull days (deadlift vs. row). This ensures both movement patterns get heavy, progressive work while also getting lighter, higher-rep volume.

Choosing Accessory Exercises

The program allows you to choose from several options for each accessory slot. When picking accessories:

• Vertical pulls (Pull-ups, Chin-ups, Lat Pulldowns): Choose whichever you can perform with the best form. If you can't do pull-ups yet, use lat pulldowns.
• Horizontal pulls (Seated Cable Rows, Chest-Supported Rows, Dumbbell Rows): Any rowing variation works. Pick one you feel in your back.
• Face pulls: Essential for shoulder health and rear delt development. Use a cable with rope attachment. If no cable is available, substitute with rear delt flyes.
• Curls: Any curl variation works. Hammer curls target the brachialis and forearms, while standard curls focus on the biceps.
• Triceps: Pushdowns and overhead extensions hit the triceps from different angles. Any variation of each works.
• Leg accessories: Romanian deadlifts for hamstrings, leg press for quads, leg curls for hamstring isolation, calf raises for calves.

Program Duration

This program is designed to run for 12 cycles (12 weeks at 6 sessions per week, totaling 72 workouts over ~3 months).

Why 12 weeks?

• Provides enough time for meaningful strength and size gains
• Linear progression on main lifts typically stalls within this timeframe for beginners
• By 12 weeks, you'll have built a solid foundation for more advanced programming

Frequently Asked Questions

How long does one full run take?

With 12 cycles of 6 workouts each (72 total sessions) at 6 days per week, expect approximately 12 weeks (~3 months).

Can I run this 5 days per week instead of 6?

Yes, just keep doing the workouts in order. It will take longer to complete a cycle but the program still works. Do not skip workouts to fit a schedule.

Can I swap exercises?

The 5 main lifts should stay as-is. Accessory exercises can be swapped from the provided options based on equipment and preference.

What about abs?

Ab work is not explicitly programmed but can be added at the end of any workout. Good options include planks, ab wheel rollouts, and hanging leg raises. 2-3 sets at the end of leg days works well.

Do I need to do the exercises in the listed order?

Always start with the main lift first. Accessory order can be adjusted based on gym availability, but the listed order is recommended.

What happens if I miss a workout?

Pick up where you left off. Don't try to make up missed sessions by doubling up.

How do I enter my starting weights?

Enter the weight you can comfortably lift for 5 reps with good form. If unsure, use the empty barbell method described above. The program handles all progression from there.

What happens after 12 weeks?

You can restart with your current weights or transition to a more advanced program with periodized progression.

Access the Original Program

If you would like to read the original program post:

r/Fitness PPL Original Post

Run r/Fitness PPL on Virtus Athlete

Virtus Athlete fully integrates the r/Fitness PPL program, handling all the linear progression, AMRAP tracking, accessory selection, and deload logic for you. Just enter your starting weights, pick your accessories, and start training.

Download Virtus Athlete

Questions?

Reach us at contact@virtusapp.ai or join the Picturefit Discord community.