Reddit PPL

*is shit*

  1. 1 month ago
    Anonymous

    make something better then

  2. 1 month ago
    Anonymous

    It's fine except the dismal squat volume.

    • 1 month ago
      Anonymous

      I'm doing that program but it's actually 5*5 last set amrap.. I feel it working well

      Look up metallicadpa ppl template and download it to track properly

      • 1 month ago
        Anonymous

        It looks solid tbh. I would do 5x5 and 1xAMRAP on squats.

        • 1 month ago
          Anonymous

          3x5 twice a week + 3 sets of leg presses twice a week is 12 sets of quads per week, which is definitely enough for beginners. Could add a couple sets of squats or some leg extensions if you really want though.

          • 1 month ago
            Anonymous

            Yeah I'm on like 15 years of lifting on and off is what's different

    • 1 month ago
      Anonymous

      I skip the legs day anyways, so it's not a problem.

      • 1 month ago
        Anonymous

        same, Im running it post SS so Im skipping legdays for a bit, Im already at Trex mode

        • 1 month ago
          Anonymous

          Ngmi with excuses like that. What’s next, you’re already doing cardio which is basically legs?

    • 1 month ago
      Anonymous

      It's honestly fine, especially compared to the shit programs recommended here.

      It's fine volume for novices. Probably not enough for more advanced lifters but the rest of the volume is pretty shit there too.

  3. 1 month ago
    Anonymous

    I love it—it’s my favorite beginner program to recommend. Now post body.

    • 1 month ago
      Anonymous

      >asks you to use 60% of your 1rm
      glhf literally using the empty barbell for half of the program when you dont have your strength standard to atleast intermediate level

      • 1 month ago
        Anonymous

        Where does it say that?

        • 1 month ago
          Anonymous

          OPs pic is not the program, a program is not a list of exercice. It's generally an excel sheet that calculates your working load according to your 1RM
          Reddit's PPL unironically use 60% of your 1rm.
          My 1rm on the overheadpress is a bit higher than 1 plates, I have to do 3x8-12 with the empty barbell after bench work (that is also ultra light). Thats just an example, its way worse for the deadlift
          I cant see how you can get gains by moving baby weights

          • 1 month ago
            Anonymous

            I think the idea is just to never ever have to deload but 60% is still dismal even by those standards. Do they just start at 60% and progress linearly for a few months

          • 1 month ago
            Anonymous

            https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

            You’re retarded. This post is the Reddit PPL. It is not simply a list of exercises, it tells you what weights to lift. “60%” does not appear anywhere in the writeup.

            • 1 month ago
              Anonymous

              https://liftvault.com/programs/strength/reddit-ppl/
              now shut the fuck and have a nice day stupid nonwhite subhuman manlet

              • 1 month ago
                Anonymous

                I linked you to the original writing from the person who actually made the program, and you linked me to some random spreadsheet someone made.

              • 1 month ago
                Anonymous

                >t. seething manlet
                sorry you believed in the PPL fud

              • 1 month ago
                Anonymous

                chill man, no need to go full retard

              • 1 month ago
                Anonymous

                >reddit PPL
                >noooooo don't look at the reddit.com link look at the liftvault.com link

              • 1 month ago
                Anonymous

                hahahahahahahahahahahahahahahahahahahahhahahahahahahahhahahahahahahahha what a gay

          • 1 month ago
            Anonymous

            >1pl8 1rm
            >use 60% of your 1rm
            >somehow this is the bar (20kg)

          • 1 month ago
            Anonymous

            60% is fine for making gains. You're supposed to rep it out until close to failure. Not try to do fahves. Lmao

    • 1 month ago
      Anonymous

      If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. IST seems to be the only board that has a problem with it. Contrarian shit

      Based

    • 1 month ago
      Anonymous

      If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. IST seems to be the only board that has a problem with it. Contrarian shit

      Based

      these anti-PPL gays never post body.

      pic related was a 9 month bulk on the Reddit PPL(obviously it’s after/before)

      • 1 month ago
        Anonymous

        where are you from that you would put after/before rather than before/after?

        • 1 month ago
          Anonymous

          Japan probably

          • 1 month ago
            Anonymous

            Yeah he looks just like the squid game people

    • 1 month ago
      Anonymous

      If you do it correctly, it’s one of the best beginner/early intermediate routines for naturals. IST seems to be the only board that has a problem with it. Contrarian shit

      Based

      [...]
      these anti-PPL gays never post body.

      pic related was a 9 month bulk on the Reddit PPL(obviously it’s after/before)

      So you gonna post body OP?

    • 1 month ago
      Anonymous

      Mongrel roid chud

    • 1 month ago
      Anonymous

      zach you are dyel tier irl

    • 1 month ago
      Anonymous

      not white men hair

    • 1 month ago
      Anonymous

      >that hair

  4. 1 month ago
    Anonymous

    >r*ddit

  5. 1 month ago
    Anonymous

    >alternate deadlifts and rows
    >alternate bench and OHP
    >lat raises
    >lat pulldowns
    >leg curls

    trash

    • 1 month ago
      Anonymous

      Post body 🙂

    • 1 month ago
      Anonymous

      >alternate deadlifts and rows
      >alternate bench and OHP
      most beginner routines have you do this
      >lateral raises
      >lat pulldowns
      oh this is bait

  6. 1 month ago
    Anonymous

    They all work. They used to have these training manuals a long time ago that came with the barbell/bench sets you could buy at sears and those worked good with the shitty little barbells that came with them. It's all dependant on how much you put in to a workout. There are people who get great results using 2 lifts because they push themselves hard. If a program sucks it's most likely because you work out robotically.

    • 1 month ago
      Anonymous

      Based. Before the late 2000s most guys got big winging it or by doing some magazine article meme routine, and it worked just fine. Actually that’s still what most people do—go up to the biggest guy in your gym and ask him about 5/3/1 or some shit, he’ll probably have no idea what you’re talking about.

      • 1 month ago
        Anonymous

        >ask him about 5/3/1 or some shit, he’ll probably have no idea what you’re talking about.
        nah everyone in the gym these days is a reddit nerd

        old school gym bro culture is dead

        • 1 month ago
          Anonymous

          Maybe it depends on the gym. I work out at a big college gym and a small private gym, and I’ve never heard anyone in real life talk about programming, only “what’s your split bro” or “yo I think I can hit 2 plates today bro”.

        • 1 month ago
          Anonymous

          nah
          >never counted a calorie before
          >just eat high protein stuff a lot
          >do what I feel like
          >lift a shitload
          >look great
          >do fine
          fuck autism
          fuck womanly diet counting
          fuck doing le ebin squats 12 times a week
          fuck tracking your workout in a gay little notepad

          • 1 month ago
            Anonymous

            Good for you anon but my notepad helps me track progress and not overdo it
            Counting calories is just thermodynamics
            Progress and control, that’s what I like

          • 1 month ago
            Anonymous

            Is it ok if I put what weight I'm at in my phone notes so I don't forget

            • 1 month ago
              Anonymous

              why would you forget? count it in kg if you struggle with it plus then a loss actually matters

      • 1 month ago
        Anonymous

        The biggest guy in my gym runs nsuns 5/3/1 and roids his nuts off

  7. 1 month ago
    Anonymous

    What does reddit have to do with PPL? Why do you guys let reddit live rent free in your head?

    • 1 month ago
      Anonymous

      This thread is about a specific PPL program that is known as the Reddit PPL because it originated on Reddit.

  8. 1 month ago
    Anonymous

    OP hasn't posted body even after two rebuttals

    shit thread

    everyone reading this ignore gay OP

    • 1 month ago
      Anonymous

      EVERY TIME! EVERY FUCKING TIME THEY CRITICIZE A ROUTINE THEY NEVER FUCKING POST BODY! FUCKING gay OP

      • 1 month ago
        Anonymous

        tbf you’ll just get roasted unless you’re an ansolutely inhuman freak even though that’s 0% of people on this board. Tons of people here have lifted for years and have the right to an opinion but IST has this warped perception that being a monster is normal and you don’t know shit otherwise

  9. 1 month ago
    Anonymous

    >no rear delt work
    ngmi

    • 1 month ago
      Anonymous

      Face pulls are enough for rear delts.

      • 1 month ago
        Anonymous

        Post rear delts and prove.

        • 1 month ago
          Anonymous

          I'm

          I love it—it’s my favorite beginner program to recommend. Now post body.

          I guess you can't really see my rear delts in that pose, but it's good enough.

  10. 1 month ago
    Anonymous

    Everybody keeps saying this is a good beginner routine but what do I do after this?

    • 1 month ago
      Anonymous

      ppl 2

      • 1 month ago
        Anonymous

        What's that?

    • 1 month ago
      Anonymous

      nSuns

    • 1 month ago
      Ecto Fitness

      Same routine but 5/3/1 instead of 5x5

      • 1 month ago
        Anonymous

        This but also add some sets at a lighter weight after the 5/3/1 to make up for the decrease in volume. /u/metallicdpa himself suggested 5/3/1 and then 5x10, BBB style.

      • 1 month ago
        Anonymous

        >5/3/1 instead of 5x5
        What do you mean by this? Do you mean 3 sets of 5/3/1 vs 5x5 sets or something else?
        >t.retard

    • 1 month ago
      Anonymous

      variations and adjustments
      the idea that PPL = "beginner" and something like PHUL = "advanced" is maybe the biggest fucking meme here

      In fact, they're both inefficient because dedicating a whole day for legs is inefficient.
      You can fit legs in on a push or pull day
      5x squats
      RDL
      Calves
      machine work as needed for hams
      = all you need = not a full workout day
      Look at the Pullworkout. 6 sets of back? You can't fit legs in there and go from a 45 min session to 70 minutes? why are you wasting time driving to a gym for 45 minutes?

      Pull/Legs
      Push
      repeat is the choice for the ascended

      • 1 month ago
        Anonymous

        Ancedotally I have seen the best leg growth from programming with dedicated leg days. I know this is bro science, but maybe it's because the body can use all of the protein it takes in after the workout to build your legs instead of also using some of it on your upper body.

    • 1 month ago
      Anonymous

      Jacked & Tan 2.0

  11. 1 month ago
    Anonymous

    Routines are gayry

  12. 1 month ago
    Anonymous

    Just do SS, why do you fags over complicate everything?

    • 1 month ago
      Anonymous

      b8

      • 1 month ago
        Anonymous

        SS is a good program

        • 1 month ago
          Anonymous

          any program with progressive overload will work well for newbies. PPL does that too. People only think starting strength is good because people delude themselves into thinking this guy is gaining a pound of LBM a week and not shitloads of fat.

          • 1 month ago
            Anonymous

            Nope it's pretty good

  13. 1 month ago
    Anonymous

    for me its coolcicada's PPL with metallicadpa's shoulder rep range

    if your a beginner you should be doing SS, greyskull LP, stronglifts ect. don't do a PPL

  14. 1 month ago
    Anonymous

    >spending six days a week in the gym

    Get a life losers

    • 1 month ago
      Anonymous

      >not skipping legday to have the perfect program
      >muhhh legs
      nobody cares about legs and you almost have to be a roidchud for it to be visible

      • 1 month ago
        Anonymous

        >skipping leg day
        If you haven't got the strength to carry a person around without your knees buckling after 10 seconds, you're a DYEL. I don't care how big your lat spread is, you're a DYEL.

  15. 1 month ago
    Anonymous

    It's just a program, how can you guys get this offended

  16. 1 month ago
    Anonymous

    >Push
    Base
    >Pull
    Pussy
    >Leg
    It before the cops show up

  17. 1 month ago
    Anonymous

    reddit ppl is literally retarded if you’re natty. normies only see good results because affixing to a 6 day program moves the goalpost and ensures at least a 3-4 day/week workout. hypertrophy in general is retarded for natties. “workout programs” in general are retarded for natties. do a brosplit with ample weight and use linear progression for compounds until you plateau. then do something more complex like 5/3/1. it’s really that simple. you are never EVER going to be a competitive bodybuilder or look like one off juice and hypertrophy is retarded.

    • 1 month ago
      Anonymous

      Surely brosplits and training a muscle group once a week is even worse?

      I made wayy better gains from Reddit ppl than the strength routines that IST used to recommend

      • 1 month ago
        Anonymous

        rest is essential for a natty. you are building muscle during rest. brosplitting and incorporating heavy compounds is the best thing you can do as a natty for mass. reddit ppl is a gateway to twinkdom for natties, if they can even sustain the 6days/week on a regular basis.

        • 1 month ago
          Anonymous

          6x is also annoying for most people's social lives. The total gym trip might only be 2 hours, but there's a good chance you're going to be sore and not feel like going out. Neglecting your friends after school is mistake, since free time becomes much more precious.

          If you're also trying to be athletically well-rounded, running or cycling a 1-2 days, playing some sport 2-3 days, you're getting a lot of lower body volume. A can brosplit work quite well if you're generally active outside of the weight room.

          • 1 month ago
            Anonymous

            Do you really think redditors have social lives

  18. 1 month ago
    Anonymous

    For postural imbalances from driving and desk work, most people would be served better with noticeably more upper body pull volume than pressing.

  19. 1 month ago
    Anonymous

    https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
    >best beginner workout program by far

    • 1 month ago
      Anonymous

      Go away Jason you freak

  20. 1 month ago
    Anonymous

    I'm seeing a lot of confusion here as a beginner. What is the most optimal workout for beginners. Some say its this leddit PPL, some say SS, etc. Which is it?

    • 1 month ago
      Anonymous
    • 1 month ago
      Anonymous

      SS focusese solely on the big compound lifts (squat, deadlift, bench press, ohp), it eliminates the bullshit so you can put your effort into these exercises and progress.
      it's a solid program for starting out, then you can switch for something with more volume like PPL.

      • 1 month ago
        Anonymous

        A ppl can also focus on the big lifts, the reason I started dividing my body in ppl was because it made so much sense to have one day start with squat, one day start with deadlift and one day start with bench and ohp and then some suitable exercises after the big ones

  21. 1 month ago
    Anonymous

    Sorry fuck going to the gym 6 days a week. The time I have to work out 6 days a week is the time I go homegym.

  22. 1 month ago
    Anonymous

    Why would anyone need this much detail for a program?
    When I think about different programs, I only ever think about different ways to divide the body over the week.

  23. 1 month ago
    Anonymous

    So what's the best routine for 4 or 5 days a week? I cba with six

    • 1 month ago
      Anonymous

      the one in the op and you skip leg day

  24. 1 month ago
    Anonymous

    What does everyone think of switching the first three exercises on the push days to the below, or is the Reddit version superior?

    Bench
    DB OHP
    Hammer strength chest press

    OHP
    Incline DB bench
    Hammer strength OHP

    • 1 month ago
      Anonymous

      That’s fine, you just won’t be able to make progress on bench and ohp as fast since you’re only doing them once a week.

      >OHP
      >bench
      >incline

      Surely your shoulders are going to be fucked and you'll be doing pathetic weight on incline?

      Your shoulders should be fine after 11 sets of pressing, it’s not that much.

  25. 1 month ago
    Anonymous

    PPLxPPLx 8 days is perfect for gains.

  26. 1 month ago
    Anonymous

    It's fine for novice and beginners, and for people who are short on time. I personally never liked PPL and prefer antagonizing with back/chest and bis/tris, since you can superset and the back chest pump is very satisfying. The reddit PPL could use more chest and leg volume though, and I'd personally reorganize it into an antagonizing split so I could superset it.
    Pic related is me, S/B/D 505/365/525 @ 210, i know im fat.

  27. 1 month ago
    Anonymous

    Why would I do this instead of a program created by a serious fitness personality, like Jason Blahas ice-cream fatness?

    • 1 month ago
      Anonymous

      Pls stop

      • 1 month ago
        Anonymous

        >OHP
        >bench
        >incline

        Surely your shoulders are going to be fucked and you'll be doing pathetic weight on incline?

        • 1 month ago
          Anonymous

          Meant to reply to OP

    • 1 month ago
      Anonymous

      Have fun with your 2 hour workouts

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