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Hypertrophy · Beginner · 6 days/week · Ongoing

Reddit PPL (6-Day Linear)

The most popular push/pull/legs routine on the internet: every muscle twice a week, one linearly-progressing compound each day topped with an AMRAP set, plus classic bodybuilding accessories.

u/Metallicadpa — free community program · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Main lifts (marked 5+): add 5 lb per session (deadlift +10 lb) while you complete all sets.
  • Fail the same weight three times → deload that lift 10%.
  • Accessories: progress 8→12 reps, then add weight and drop back to 8.

The Program

Pull A · Deadlift

Start This Day
Deadlift1×5+ @ ~80% TM
Lat Pulldown3×8–12
Seated Cable Row3×8–12
Face Pull5×15–20
Hammer Curl4×8–12
Dumbbell Curl4×8–12

Push A · Bench

Start This Day
Barbell Bench Press4×5, 1×5+ @ ~75% TM
Overhead Press3×8–12
Incline Dumbbell Press3×8–12
Triceps Rope Pushdown3×8–12
Lateral Raise3×15–20
Overhead Triceps Extension3×8–12

Legs A · Squat

Start This Day
Back Squat2×5, 1×5+ @ ~75% TM
Romanian Deadlift3×8–12
Leg Press3×8–12
Lying Leg Curl3×8–12
Standing Calf Raise5×8–12

Pull B · Rows

Start This Day
Barbell Row4×5, 1×5+ @ ~75% TM
Lat Pulldown3×8–12
Seated Cable Row3×8–12
Face Pull5×15–20
Hammer Curl4×8–12
Dumbbell Curl4×8–12

Push B · OHP

Start This Day
Overhead Press4×5, 1×5+ @ ~75% TM
Barbell Bench Press3×8–12 @ ~60% TM
Incline Dumbbell Press3×8–12
Triceps Rope Pushdown3×8–12
Lateral Raise3×15–20
Overhead Triceps Extension3×8–12

Legs B · Squat

Start This Day
Back Squat2×5, 1×5+ @ ~75% TM
Romanian Deadlift3×8–12
Leg Press3×8–12
Lying Leg Curl3×8–12
Standing Calf Raise5×8–12