Reddit PPL is the free routine posted by Reddit user u/Metallicdpa under the title “A Linear Progression Based PPL Program for Beginners.” It combines novice-style progression on the main barbell lifts with higher-rep bodybuilding work.
This page is the canonical FitFrek guide; the older `/reddit-ppl/` post should redirect here.
The workbook is independent, not an official u/Metallicdpa file.
Alternate the heavy opener: deadlift 1 × 5+ on one Pull day and barbell row 4 × 5 plus 1 × 5+ on the other.
Then use a vertical pull, another row, face pulls and two curl variations, mostly in higher rep ranges.
Alternate bench and overhead press as the heavy 4 × 5 plus 1 × 5+ movement, then use the opposite press, incline work and triceps/lateral-raise supersets.
Do not turn both presses into AMRAP tests in the same session.
Both Leg days use squat 2 × 5 plus 1 × 5+, followed by Romanian deadlifts, leg press, leg curls and calves. Start conservatively.
The original post uses 5 lb or 2.5 kg jumps for the upper-body lifts, rows and squats, and 10 lb or 5 kg for deadlifts.
The final set marked “5+” is an AMRAP with good form—not a forced grinder. Stop when another clean rep is unlikely.
After a genuine failure, repeat the load. After three strength-related failures, reduce that lift about 10% and rebuild.
When every accessory set reaches the top of its range, add the smallest load and return to the lower end. Reduce the load when you miss the minimum.
Work up in sets of five until bar speed slows, then back off one small increment. Start lighter when technique is uncertain.
Keep the five main lifts recognizable; swap accessory movements without changing the progression model.
Use it when six sessions are realistic and you want barbell progression plus hypertrophy work. Choose fewer days when you are new, miss sessions or cannot recover. Move to weekly progression after sensible deloads stop restoring progress.
Enter loads, increments, plate rounding and the failure threshold. Use the main-lift and accessory helpers; twelve weeks is logging capacity, not a required endpoint.
Metallicadpa bridges minimalist novice training and bodybuilding volume. Start conservatively, keep AMRAPs clean and reduce accessory volume when recovery becomes limiting.
FITFREK WEEKLY
Early testing notes, formula changes, and verified supplement price moves — filtered into one useful email.
