Gymscore · Program schedule
Reddit PPL (Metallicadpa PPL): Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Linear Progression Phase · weeks 1–12
Standard Week
Push A (Bench Focus) · Chest / Shoulders / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 5 | 3 min |
| Overhead Press | 3 | 8-12 | 2 min |
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Overhead Tricep Extension | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Pull A (Deadlift Focus) · Back / Biceps / Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift | 1 | 5 | 3 min |
| Barbell Row | 4 | 5 | 2 min |
| Pull-ups | 3 | 8-12 | 2 min |
| Seated Cable Row | 3 | 8-12 | 90s |
| Face Pull | 5 | 15-20 | 60s |
| Barbell Curl | 3 | 8-12 | 60s |
| Hammer Curl | 3 | 8-12 | 60s |
Legs A (Squat Focus) · Quads / Hamstrings / Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Leg Press | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 8-12 | 60s |
| Leg Extension | 3 | 8-12 | 60s |
| Standing Calf Raise | 5 | 8-12 | 60s |
Push B (OHP Focus) · Shoulders / Chest / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 5 | 5 | 3 min |
| Bench Press | 3 | 8-12 | 2 min |
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Dumbbell Lateral Raise | 4 | 12-15 | 60s |
| Overhead Tricep Extension | 3 | 10-12 | 60s |
| Cable Tricep Pushdown | 3 | 10-12 | 60s |
Pull B (Row Focus) · Back / Biceps / Rear Delts
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 5 | 5 | 2 min |
| Pull-ups | 3 | 8-12 | 2 min |
| Seated Cable Row | 3 | 8-12 | 90s |
| Face Pull | 5 | 15-20 | 60s |
| Incline Dumbbell Curl | 3 | 8-12 | 60s |
| Hammer Curl | 3 | 8-12 | 60s |
Legs B (Squat Volume) · Quads / Hamstrings / Calves
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Leg Press | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 8-12 | 60s |
| Leg Extension | 3 | 8-12 | 60s |
| Seated Calf Raise | 5 | 8-12 | 60s |
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.