Gymscore · Program guide
Reddit PPL: A Guide to the Gymscore Template
Reddit PPL organizes the week by movement groups: pushing, pulling and legs. Gymscore’s saved adaptation repeats that sequence with A and B versions, so the headline split stays simple while the main exercise emphasis changes.
Who this template suits
A lifter who can reliably attend six sessions and wants compounds and assistance organized into separate movement days.
When to choose another option
You usually train three or four days, or six sessions would require repeatedly cutting workouts short.
Template length
12 weeks
Six sessions per week run through Push A, Pull A, Legs A, Push B, Pull B and Legs B over 12 weeks. This is Gymscore’s saved adaptation of the Reddit routine, with its own exercise and set choices.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
Six sessions per week run through Push A, Pull A, Legs A, Push B, Pull B and Legs B over 12 weeks. This is Gymscore’s saved adaptation of the Reddit routine, with its own exercise and set choices.
| Program | Exercise |
|---|---|
| Push A (Bench Focus) | Bench Press, Overhead Press, Incline Dumbbell Press, Cable Fly, Dumbbell Lateral Raise, Overhead Tricep Extension, Cable Tricep Pushdown |
| Pull A (Deadlift Focus) | Barbell Deadlift, Barbell Row, Pull-ups, Seated Cable Row, Face Pull, Barbell Curl, Hammer Curl |
| Legs A (Squat Focus) | Barbell Back Squat, Romanian Deadlift, Leg Press, Lying Leg Curl, Leg Extension, Standing Calf Raise |
| Push B (OHP Focus) | Overhead Press, Bench Press, Incline Dumbbell Press, Cable Fly, Dumbbell Lateral Raise, Overhead Tricep Extension, Cable Tricep Pushdown |
| Pull B (Row Focus) | Barbell Row, Pull-ups, Seated Cable Row, Face Pull, Incline Dumbbell Curl, Hammer Curl |
| Legs B (Squat Volume) | Barbell Back Squat, Romanian Deadlift, Leg Press, Lying Leg Curl, Leg Extension, Seated Calf Raise |
How to track and progress
The main compounds and accessories use different progression rules. The saved compounds increase after completed targets; accessories work through a rep range first. Keep those decisions separate even when they appear in the same session.
Compare A sessions with earlier A sessions and B sessions with earlier B sessions. A bench-focused push day and an overhead-press-focused push day are not interchangeable measures of pressing progress.
Common mistakes
Choosing six days on an optimistic calendar
Use the number of sessions you can repeat, not the number you can manage for one unusually quiet week.
Comparing different day variants directly
The main lift and exercise order change between A and B. Compare matching sessions.
Adding accessories before completing the base week
The saved routine already contains substantial exercise variety. Establish the prescribed workload before adding more.
Questions answered
Can I train this exact template three days per week?
The saved version schedules six sessions. Spreading it across fewer days changes its weekly frequency and block timing; a three-day full-body template may be easier to follow.
Why are there A and B versions?
They change the main-lift emphasis and exercise selection while retaining push, pull and leg categories.
Is every compound exercise five-by-five?
Do not infer the prescription from the program name. Read each exercise row: the saved adaptation uses different set-and-rep targets across its lifts.