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  1. #1
    Registered User alisidd's Avatar
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    Opinions on Reddit's Often Recommended PPL Program?

    Hey guys,

    I was just looking for opinions on a program that is very popular and often recommended on Reddit.

    link: reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for

    PULL

    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
    3x8-12 Pulldowns OR Pullups OR chinups
    3x8-12 seated cable rows OR chest supported rows
    5x15-20 face pulls
    4x8-12 hammer curls
    4x8-12 dumbbell curls

    PUSH

    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
    3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
    3x8-12 incline dumbbell press
    3x8-12 triceps pushdowns SS 3x15-20 lateral raises
    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

    LEGS

    2x5, 1x5+ squat
    3x8-12 Romanian Deadlift
    3x8-12 leg press
    3x8-12 leg curls
    5x8-12 calf raises

    The program is run 2x per week, and the progression for Bench, OHP, Rows, and Squat is 5lb per session, and 10lbs for Deadlift per session
    Last edited by alisidd; 06-16-2016 at 03:00 PM.
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  2. #2
    Registered User nightanole's Avatar
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    Looks good. Im not to keen of 5 sets of face pulls, or 3 sets of 10 rep RDL, other than that it looks solid. The only thing i might change would be to replace incline db press with a downward press like a dip or decline bench.
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  3. #3
    I need about tree fiddy davisj3537's Avatar
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    Overall I like it. I'm not a huge fan of 3 presses, but they accommodate it well with all the pulling. Not going to nitpick rep ranges, but I like the balance overall.

    It does need ab work.
    Experience, not just theory
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    Registered User Nelg1993's Avatar
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    It's suggested that this is a beginner PPL routine. IMHO beginners shouldn't run these programs. I ran this program for about 3 weeks but it's really taxing. I was eating 3500 calories a day, sleeping 10 hours a day and after 3 weeks I couldn't do it anymore and I actually lost weight. Might be just me having poor recovery.

    Switched back to fierce 5 novice, eating 2600 calories a day, sleeping 8 hours a day and feeling great. Gaining weight, gaining strength, ...

    The program itself is fun, but a little unbalanced in terms of push/pull ratio for me (had a rotator cuff injury and not planning on messing up my shoulder again).
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    I also feel that the squat should be alternated with the front squat. I recently tried the front squat, and it's carried over well to my back squat.
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    Registered User mike33511's Avatar
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    I wrote this in another post about it.

    Originally Posted by mike33511 View Post
    It's pretty good.

    I would keep the barbell rows in there every pull day and just alternate between deadlift and no deadlift.

    I would also permanently replace one of the bicep curls exercises with the one-arm DB rows. This would help balance out the push day, which has three heavy compound pressing movements.

    I personally would never do OHP before my first bench press, as you do on the second push day. OHP is a great exercise but it should not take precedence over a chest press.

    I don't think all those lateral raises are necessary, but if you like them, then it's fine.

    I would add one more quad exercise to your leg day to give it a 3:2 quad hamstring ratio. Leg press or hack squats would fit in nicely.
    These are my personal issues with it, not necessarily things I believe should be regarded as fact or set in stone.
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    Originally Posted by davisj3537 View Post
    Overall I like it. I'm not a huge fan of 3 presses, but they accommodate it well with all the pulling. Not going to nitpick rep ranges, but I like the balance overall.

    It does need ab work.
    The full write-up of this routine actually says to do whatever ab work you prefer on leg days and deadlift days (essentially 3x week). I was doing 3x15 sets of cable rows personally.

    I'm a noob and started on this routine two months ago and have followed it religiously. I love it and have seen a lot of progress, but I'm considering switching due to time constraints. Would All Pro's be a comparative full body if my main goal is mass?
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  8. #8
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by ZachLivesMatter View Post
    The full write-up of this routine actually says to do whatever ab work you prefer on leg days and deadlift days (essentially 3x week). I was doing 3x15 sets of cable rows personally.

    I'm a noob and started on this routine two months ago and have followed it religiously. I love it and have seen a lot of progress, but I'm considering switching due to time constraints. Would All Pro's be a comparative full body if my main goal is mass?
    Maybe? Hard to say man. I'd be looking more into the All pros butchered version personally.
    Experience, not just theory
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  9. #9
    Registered User ZachLivesMatter's Avatar
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    Originally Posted by davisj3537 View Post
    Maybe? Hard to say man. I'd be looking more into the All pros butchered version personally.
    Hadn't seen that one before; I'll check it out. Thanks.
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  10. #10
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    Originally Posted by Nelg1993 View Post
    It's suggested that this is a beginner PPL routine. IMHO beginners shouldn't run these programs. I ran this program for about 3 weeks but it's really taxing. I was eating 3500 calories a day, sleeping 10 hours a day and after 3 weeks I couldn't do it anymore and I actually lost weight. Might be just me having poor recovery.

    Switched back to fierce 5 novice, eating 2600 calories a day, sleeping 8 hours a day and feeling great. Gaining weight, gaining strength, ...

    The program itself is fun, but a little unbalanced in terms of push/pull ratio for me (had a rotator cuff injury and not planning on messing up my shoulder again).
    gaining weight, strength but who was mass gain? :P
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  11. #11
    Registered User alisidd's Avatar
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    Thanks for the opinions guys! Much appreciated
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    It only has one vertical pulling movement..would that be enough???
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    Registered User WrkEthic's Avatar
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    Are the lateral raises correct?

    The problem I see for me is deadlift heavy, squat heavy 2x, then 1day rest and back to heavy deadlift again. That would be crushing to me.

    Maybe 1 leg day heavy squats, then hack squats, the next leg day leg press & lunges. Something like that
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  14. #14
    Registered User iIrishSid's Avatar
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    Originally Posted by WrkEthic View Post
    Are the lateral raises correct?

    The problem I see for me is deadlift heavy, squat heavy 2x, then 1day rest and back to heavy deadlift again. That would be crushing to me.

    Maybe 1 leg day heavy squats, then hack squats, the next leg day leg press & lunges. Something like that
    you're only dead lifting once a week
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    Registered User b2mcd's Avatar
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    I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises.

    I've personally been on Coolcicada's PPL with some of my own twists for about 2 years now and I've seen great results. I would probably never switch over to the Reddit routine.

    You can see what I mean about the Reddit routines always lacking something by looking at this analysis of the popular reddit strength program Ivysaur's 4-4-8.

    https://www.suncefit.com/weight-trai...ms/ivysaur-448
    �Misc Cologne Crew

    Current | Goal (lbs)

    B: 245x1 | 275x1

    S: 340x1 | 405x1

    D: 325x1 | 350x1

    FS: 225x2 | 250x1
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    Only way I have run a PPL is on a 5 day cycle. So Pull, Legs, rest, Push, rest, repeat. It is basically a 4 day a week workout (4/7 = 0.57 which is close to 3/5=0.6) with a long recovery period. Compared to a traditional 4 day upper/lower, a 5-day PPL emphasizes upper body, so I only do it to break plateaus in upper body. I usually do around 4 exercises with lots of sets, rep schemes like 5x3, 5x5, 10x3, 10x10, etc.
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    Originally Posted by b2mcd View Post
    I think the best PPL program around is Coolcicada's PPL which originated on these bodybuilding forums. IMO a lot of Reddit programs are always lacking something whether it be volume, frequency, or just choice of exercises.

    I've personally been on Coolcicada's PPL with some of my own twists for about 2 years now and I've seen great results. I would probably never switch over to the Reddit routine.

    You can see what I mean about the Reddit routines always lacking something by looking at this analysis of the popular reddit strength program Ivysaur's 4-4-8.

    https://www.suncefit.com/weight-trai...ms/ivysaur-448
    Well, it's reddit. Lol
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    I love PPL (well I like legs first cuz they are most tiring). Also I'm picky and like doing what I like and what I need so I'm biased. All of the following is mostly just based on what I like or what I've found helps me personally.

    On all the rear delts: Someone mentioned 5 sets is a lot. I don't do that many, but I do 3x rear delts and 3x Y raises. I think it's good to include extra shoulder level pulling to fend off tendon impingement. Why not? They are quick and don't need much rest between sets.

    I recommend pull ups on the day you don't do deadlift and pull downs on the day you do. Just cuz of fatigue levels.

    I like barbell rows right after deadlift. Feels good and I already have a bar and a floor space, may as well.

    I also like MORE than 1x5 deadlift. Probably not needed for hypertrophy, but I think it helps max deadlifting ability a lot to do more than 5 reps a week. I even did 5x5 until I got over 315.

    Definitely don't need 2 types of curls and 2 types of triceps stuff. It's fine, it won't hurt at all. But... I get complimented on my triceps and I hardly ever do any specific triceps work. I get complimented on my biceps and I do a few random sets at the end of whatever I feel like.

    Lateral raises feel good. Not sure they are really needed, cuz gymnasts don't do them, but then again gymnasts do hella shoulder work all around. I added them.

    I do like the double quad focus of squat plus leg press, but that can be taxing and what about glutes? I'd do hip thrust every other leg day instead of leg press or hamstring curl. But that's just a preference. I do spend too much time with quad/hamstring accessories sometimes.

    Push day: Someone above suggested starting with bench every day. I like doing that when I'm going for max strength, trying to push up my numbers. During hypertrophy phase I alternate like this program (different rep ranges but whatever). I would suggest branching out and trying variations as the secondary movement. I like Arnold press and dumbbell bench press as my secondary exercises.
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
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    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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