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Push Pull Legs (PPL) is one of the most popular training splits you'll read about on forums and in subreddits — and for good reason. It balances frequency, recovery, and simplicity, making it a versatile framework for beginners and experienced lifters alike. This guide breaks down what the "push pull legs reddit" conversations actually mean in practice, gives sample programs, highlights programming tips you’ll see recommended on Reddit, and shows how to track progress effectively.
What is Push Pull Legs?
Push Pull Legs is a training split that groups exercises by movement pattern:
Push days: chest, shoulders, triceps (pressing movements)
Pull days: back, biceps, rear delts (pulling movements)
Legs days: quads, hamstrings, glutes, calves (lower body)
The structure can be run as a 3-day-a-week plan (one cycle per week) or a 6-day-a-week plan (two cycles per week). Reddit threads often explore how to tailor volume, exercise selection, and frequency within this simple template to meet different goals.
Why it works:
Movement-based grouping reduces interference (e.g., you’re not doing heavy squats and deadlifts in the same session).
It allows consistent progressive overload across muscle groups.
Flexible: you can emphasize strength, hypertrophy, or conditioning by manipulating sets, reps, and rest.
Why Reddit talks about PPL so much
Reddit is full of lifters comparing templates and sharing real-world results. With "push pull legs reddit" as a common search phrase, you’ll find:
Real user programs and adaptations
Volume and frequency experiments (3x vs 6x weekly)
Micro-adjustments for weak points and injury history
Discussions on sustainable scheduling (e.g., 6-day PPL burnout vs. steady 3-day PPL)
The community aspect helps lifters test variations and troubleshoot details like exercise order, rep ranges for progression, and split rotations when life interrupts training.
Typical Push Pull Legs splits and sample programs
Below are three common PPL templates you’ll see in Reddit threads, with simple sample workouts. Adjust warm-ups, mobility work, and accessory volume to match your experience and recovery.
3-day PPL (Classic, good for beginners and busy people)
Monday — Push
Barbell bench press: 3 sets x 5–8 reps
Overhead press: 3 x 6–8
Incline dumbbell press: 3 x 8–12
Lateral raises: 3 x 12–15
Triceps pressdown: 3 x 10–15
Wednesday — Pull
Deadlift or Romanian deadlift: 3 x 4–6 (or 3 x 6–8 for RDL)
Pull-ups or lat pulldown: 3 x 6–10
Bent-over row: 3 x 6–8
Face pulls: 3 x 12–15
Biceps curls: 3 x 10–12
Friday — Legs
Squat: 3 x 5–8
Leg press or lunges: 3 x 8–12
Hamstring curl: 3 x 10–15
Calf raises: 4 x 10–15
6-day PPL (Higher frequency, common on Reddit for hypertrophy)
Day 1 — Push A: heavier compound focus
Day 2 — Pull A: heavier compound focus
Day 3 — Legs A: heavier compound focus
Day 4 — Push B: higher volume/accessory focus
Day 5 — Pull B: higher volume/accessory focus
Day 6 — Legs B: higher volume/accessory focus
Example structure for a 6-day split:
Push A: Bench 4x5; OHP 3x5; Incline DB 3x8; Triceps 3x10
Pull A: Weighted chins 4x5; Barbell row 3x5; RDL 3x6; Biceps 3x8
Legs A: Squat 4x5; Front squat 3x6; Leg curl 3x10; Calves 4x10
Push B: Close-grip bench 3x8; Seated DB press 4x8; Flyes 3x12
Pull B: Lat pulldown 4x10; Single-arm row 3x10; Face pulls 4x12
Legs B: Romanian deadlift 4x8; Bulgarian split squat 3x10; Calves 4x12
Upper/Lower Hybrid PPL (when you need flexibility)
Rotate PPL but treat two sessions as an upper/lower alternation if time is limited. This hybrid approach is often recommended on Reddit when lifters have to compress training into fewer days.
Progression, volume, and frequency — what Reddit recommends
Across many "push pull legs reddit" posts, a few consensus principles emerge:
Progressive overload is king: add reps, sets, or load over time.
Aim for weekly volume per muscle group: beginners ~8–12 sets/week, intermediates ~12–20, advanced often 18–25 depending on recovery.
Frequency matters: hitting a muscle 2x/week tends to be better for hypertrophy than 1x/week when volume is equal.
Intensity distribution: include heavy compound days (strength) and lighter higher-rep days (hypertrophy) in a 6-day model.
How to track progression:
Keep a simple log: exercise, sets, reps, working weight.
Use small planned increases (2.5–5% on upper body, 5–10% on lower body) when sets and reps are consistently completed.
Redditors often advocate for autoregulation: if you miss reps one session, repeat the weight next session rather than increasing.
Exercise selection and order
Common Reddit tips for building a PPL session:
Do compound lifts first (squats, deadlifts, bench, overhead press).
Use unilateral movements to fix imbalances (Bulgarian split squat, single-arm row).
Include posterior chain work on pull and leg days to protect the lower back.
Throw in mobility and prehab (face pulls, band pull-aparts) as short warm-ups or finishers.
Example push order: heavy bench → overhead press → accessory chest → shoulders → triceps.
Common mistakes and how to avoid them
Too much overlap between days: Doing heavy rows and deadlifts on the same day repeatedly can drain recovery. Structure intensity across the week.
Ignoring recovery: Sleep, nutrition, and stress matter more than people think. If you stagnate, assess recovery before constantly adding volume.
Chasing volume blindly: More sets only help up to a point. Track results and reduce or redistribute volume if progress stalls.
Poor exercise variation: Keep core compounds consistent but rotate assistance lifts every 4–8 weeks to avoid adaptation.
Customizing PPL for your goal
Strength focus: lower rep ranges (3–6) on primary lifts, more rest, fewer isolation sets.
Hypertrophy: 6–15 rep ranges, moderate rest (60–90s) for accessory work, higher weekly volume spread across two sessions per muscle group.
Fat loss: maintain strength with heavy compounds, slightly reduce volume and increase conditioning or cardio while keeping a calorie deficit.
Reddit threads labeled "push pull legs reddit" frequently map goals to rep ranges and weekly set targets. Match your nutrition and recovery to the chosen emphasis.
Tracking progress and tools to make PPL easier
One recurring recommendation in Reddit conversations is to track workouts consistently. A simple workout log makes progression decisions much clearer than memory. Consider logging:
Exercise name
Sets, reps, and working weight
RPE or difficulty (if you use it)
Notes on form, perceived recovery, or soreness
If you want an app to simplify logging and analyze trends, many lifters link to tools that track sets, reps, and progress. For an app-focused resource, see the official tracker and review pages to compare features and user experiences: Setgraph - Workout Tracker Gym Log App, Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts, and the general Fitness & Workout Tips | Setgraph.
Other helpful resources:
Setgraph Training Guide | Maximize Your Workout — for structured programs and logging strategies
Optimize Your Training | Expert Tips and Workout Guides — for tweaking volume, frequency, and recovery
Using a tracker helps you implement the Reddit advice to increase volume only when progress is documented, not assumed.
Frequently asked "push pull legs reddit" questions
Q: Is 6-day PPL better than 3-day?
A: Neither is intrinsically better — 6-day yields higher frequency and volume if you can recover. 3-day is sustainable and works well for many. Choose based on time, recovery, and consistency.
Q: How long should a PPL cycle be?
A: Run a consistent plan for 8–12 weeks before making major changes. Monitor progress and deload if needed.
Q: Can I deadlift on pull day and squat on leg day every week?
A: Yes, but manage intensity. Some lifters rotate deadlift intensity (heavy one week, lighter accessory week) to avoid chronic fatigue.
Q: Should I do cardio on PPL?
A: Yes — moderate cardio can be added on rest days or after sessions. Keep it low enough to avoid interfering with strength sessions.
An 8-week beginner-to-intermediate PPL plan (sample)
Goal: Build strength and muscle while learning the system. Train 3 days a week for the first 4 weeks, move to 4–5 days in weeks 5–8 if recovery is good.
Weeks 1–4 (3 days/week):
Follow the 3-day PPL sample above. Focus on form and consistent weekly progression (add 1–2 reps per set until you reach the top rep range, then add small weight and drop reps).
Finish sessions with 5–10 minutes of mobility and one core exercise.
Weeks 5–8 (4–5 days/week):
Add an extra upper or lower accessory day (e.g., repeat Pull with higher volume or add a light conditioning leg session).
If you shift to 5 days, keep two days lighter to avoid overtraining.
Deload: After week 8, reduce volume by ~40% for one week before repeating the cycle or switching focus to a strength block.
How to use Reddit advice without getting overwhelmed
Reddit is a great testing ground for ideas, but it's easy to get lost in minutiae. Use this approach:
Pick a clear objective (strength, size, or conditioning).
Choose a simple PPL template and commit to it for 8–12 weeks.
Track your workouts and recovery (use a log or app).
Make evidence-based tweaks: change volume by 10–20% or rotate assistance movements every 4–8 weeks.
Ask targeted questions on forums and attach your data — the best feedback comes when you present concrete numbers.
If you want structured guidance and tools for tracking sets, reps, and workout progression, check resources like Setgraph - Workout Tracker Gym Log App and the guide on maximizing your workouts: Setgraph Training Guide | Maximize Your Workout.
Final notes
"Push pull legs reddit" searches will turn up a lot of personal anecdotes — and those are useful. The strongest approach is to blend evidence-based training fundamentals (progressive overload, adequate volume and recovery, and good exercise selection) with the experiential tips you find in community threads.
Start with a simple plan, log the data, and iterate. Over months, small, consistent improvements compound into major gains.
Further reading and tools:
Optimize Your Training | Expert Tips and Workout Guides — for adapting volume and recovery
Setgraph App Reviews (2025): User Ratings for Tracking Sets, Reps & Workouts — to compare user experiences with tracking apps
Fitness & Workout Tips | Setgraph — for articles on technique, programming, and training principles
If you want, I can create a personalized 8-week PPL progression based on your current lifts, recovery, and schedule — tell me your main lifts, training days per week, and goals and I'll draft a plan.
Article created using Lovarank
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