Reddit PPL, on your phone

Push, pull, legs, twice a week, with every add worked out for you.

How it works

• Six days a week: push, pull, legs, push, pull, legs, then a rest day.
• Each day opens with one main compound lift; the last set is for as many reps as you can.
• The first pull day deadlifts; the second rows instead.
• Accessories sit in a rep range and go up once you reach the top of it.
• Main lifts add a small amount each time you hit the reps.

What SpreadLift does for you

• Today's sets with exact kg or lb, and what to add next time.
• Plates per side for your bar and collars, with warm-ups if you want them.
• One-thumb logging, so six days a week stays quick.

Is it for you?

Beginners and early intermediates who can train six days a week and want size as well as strength.

Questions

Can I run it 3 days a week?

You can run each day in order on your own schedule; progress will be slower.

Can I swap exercises?

Yes. Import your own version of the sheet to use your gym's equipment.

Is this the official version?

No. It follows the free linear PPL published on the r/Fitness wiki. SpreadLift isn't affiliated with its authors.