The Perfect Powerbuilding Routine for Strength and Size

If you're looking for a proven, highly effective workout program that can help you build muscle and strength simultaneously, the Reddit PPL routine might be exactly what you need. Designed for novice and early-intermediate lifters, this Push Pull Legs (PPL) split combines heavy compound lifts with high-rep isolation work for maximum efficiency.

Created by Redditor Metallicapda, this program has become one of the most popular powerbuilding routines on the internet. Thousands of lifters, from fitness enthusiasts to gym beginners, have shared their success stories, crediting the program for their impressive gains. Best of all, you can follow the program for free on the Boostcamp App, a platform that simplifies your training with tools like auto weight progression, detailed exercise guides, and progress tracking.

Let’s dive into everything you need to know about Reddit PPL, including who it’s for, how to get started, and how to maximize your results.

What Is Reddit PPL?

Reddit PPL is a 6-day powerbuilding program designed to help lifters build muscle and strength through a balanced combination of:

• Compound exercises: Focused on heavy, multi-joint movements like squats, bench press, deadlifts, rows, and overhead presses.

• Isolation exercises: Higher-rep, single-joint exercises to target specific muscle groups for hypertrophy.

It follows a linear progression model, meaning you gradually increase the weight you lift on compound movements week by week. Isolation work emphasizes form, control, and building a strong mind-muscle connection, making the program ideal for those who want a blend of strength and aesthetics.

Who Is Reddit PPL For?

Reddit PPL is best suited for novice and early-intermediate lifters with at least 6 months of consistent training experience. This ensures you have basic proficiency in compound lifts and the ability to handle the program's intensity and frequency.

If you're completely new to the gym, consider starting with a beginner-friendly program like the Greg Nuckols Beginner Routine, also available on Boostcamp, before transitioning to Reddit PPL.

Why Choose Reddit PPL?

Reddit PPL has stood the test of time for several reasons:

1. Progressive Overload Built In

The program’s structure ensures you're consistently adding weight to your lifts, allowing for steady strength gains. The built-in progression is one of the key reasons lifters see such noticeable results.

2. Efficient Powerbuilding Approach

Reddit PPL combines the best of powerlifting and bodybuilding. You’ll build strength through heavy compounds while adding volume with accessory work to grow specific muscle groups.

3. Customizable for Lifters

With options to adjust your schedule and tailor accessories to your goals, Reddit PPL offers flexibility without compromising effectiveness.

Where to Find Reddit PPL

The easiest way to follow Reddit PPL is through the Boostcamp App, a free, all-in-one weightlifting platform available on both iOS and Android. On Boostcamp, you’ll find the full program, complete with:

• 1RM onboarding: Customize the program to your strength level.

• Auto weight progression: Seamlessly calculates how much weight to add each session.

• Exercise video guides: Perfect your form for every movement.

• Progress tracking: Log your lifts and monitor your improvements over time.

Simply download the app, search for "Reddit PPL," and start your journey. Boostcamp’s user-friendly design ensures you stay focused on your training while handling the calculations for you.

Reddit PPL Weekly Schedule

Here are two sample schedules to follow with Reddit PPL:

Classic PPL Schedule

• Monday: Push (Chest, Shoulders, Triceps)

• Tuesday: Pull (Back, Biceps)

• Wednesday: Legs (Quads, Hamstrings, Glutes, Calves)

• Thursday: Rest

• Friday: Push

• Saturday: Pull

• Sunday: Legs

Modified PPL Schedule with Extra Rest

• Monday: Push

• Tuesday: Pull

• Wednesday: Legs

• Thursday: Push

• Friday: Pull

• Saturday: Legs

• Sunday: Rest

These schedules balance intensity and recovery, ensuring optimal performance and growth.

How to Progress on Reddit PPL

Compound Lifts Progression

For the program's primary lifts, the progression system is simple and effective:

• Add 5 lb (2.5 kg) to upper body lifts (bench press, rows, overhead press).

• Add 5 lb (2.5 kg) to squats.

• Add 10 lb (5 kg) to deadlifts.

The Boostcamp App takes care of these calculations for you, making it easy to track your progress.

Isolation Exercise Progression

For accessory lifts, focus on perfect form and mind-muscle connection. Increase the weight only when you can complete all prescribed sets and reps with good technique.

How to Eat on Reddit PPL

While there’s no specific meal plan tied to the program, proper nutrition plays a critical role in your success. Here’s what to keep in mind:

• Calorie Surplus: Consume more calories than you burn to fuel recovery and muscle growth.

• High Protein Intake: Aim for 1.6–2.2g of protein per kg of body weight.

• Carbs and Fats: Ensure your diet includes enough carbs for energy and healthy fats for hormonal health.

Hydration and meal timing can also improve performance and recovery.

Recovery and Rest Guidelines

Rest Between Sets

• Compound lifts: Rest 2–5 minutes to ensure full recovery.

• Isolation exercises: Rest 1–3 minutes, focusing on maintaining form.

What to Do If You Fail a Lift

If you can’t complete a set of a compound lift, here’s how to adjust:

1. Repeat the same weight in your next workout.

2. Check your recovery—ensure you’re sleeping well, eating enough, and managing stress.

3. Consider taking a deload week after 4–6 weeks of hard training.

If failures persist, lower your 1RM by 10% in the Boostcamp App and ramp back up gradually.

Tips for Maximizing Your Results on Reddit PPL

1. Follow the Program as Written: Avoid unnecessary changes, especially early on.

2. Track Your Progress: Use Boostcamp’s logging feature to stay accountable.

3. Stay Consistent: With a 6-day schedule, consistency is critical. Plan your workouts ahead of time.

4. Prioritize Recovery: Sleep, nutrition, and stress management are as important as your training.

5. Focus on Form: Especially for heavy compound lifts, prioritize technique over heavier weights.

FAQs About Reddit PPL

Can I Modify the Schedule?

Yes, but aim to maintain the balance between push, pull, and leg days while ensuring adequate rest.

What Happens If I Miss a Day?

Resume the program from where you left off. Consistency matters more than perfection.

Is Reddit PPL Good for Fat Loss?

While the program is designed for muscle and strength building, it can support fat loss if paired with a calorie deficit.

Final Thoughts

The Reddit PPL routine is an outstanding choice for novice and early-intermediate lifters seeking to build strength and muscle through a structured and proven program. Its combination of heavy compound lifts, isolation work, and linear progression ensures steady progress when followed consistently.

With the Boostcamp App, accessing and following Reddit PPL has never been easier. From customized onboarding to detailed exercise guides, Boostcamp simplifies your journey and helps you stay on track.

Download the Boostcamp App today, search for "Reddit PPL," and start your powerbuilding journey! Whether you’re aiming for bigger lifts, a more muscular physique, or both, this program can help you achieve your goals.

Be sure to check out some of the strength training programs and follow Boostcamp on Instagram and subscribe on YouTube!