Proven program, faithfully implemented
Push / Pull / Legs
Push / Pull / Legs groups training by movement pattern rather than by day of the week — pushing muscles, pulling muscles, legs — and the r/Fitness version keeps a 5×5 barbell lift with an AMRAP top set at the head of each day. So it has a bodybuilding split's shape with a linear-progression strength engine inside it, and it scales from three days a week to six by simply running the cycle again.
About the program
Created by: r/Fitness (Metallicadpa) — The r/Fitness Push/Pull/Legs routine.
Who it's for
- Best for: Size, without giving up compound strength work — and a split that bends to however many days you can actually train.
- Experience: Intermediate. The lifts are standard; what it asks for is the consistency to keep a rotation going rather than a fixed weekly timetable.
- Time: Three to six days a week — one full cycle is three sessions, and you run as many cycles a week as you can recover from.
How it's built
The shape of the program — sessions, sets and rep scheme. Iron Forge fills in the exact weights for you from your maxes.
Push / Pull / Legs
Push #1 (Bench)
- Barbell Bench Press — 4×5, 1×5+
- + 3 more exercises
Pull #1 (Deadlift)
- Deadlift — 1×5+
- + 4 more exercises
Legs #1
- Barbell Squat — 2×5, 1×5+
- + 4 more exercises
Push #2 (Overhead Press)
- Overhead Press — 4×5, 1×5+
- + 3 more exercises
Pull #2 (Row)
- Barbell Row — 4×5, 1×5+
- + 4 more exercises
Legs #2
- Barbell Squat — 2×5, 1×5+
- + 4 more exercises
How Iron Forge runs it
How it works
Push/Pull/Legs (PPL) groups training by movement pattern: Push days (chest, shoulders, triceps), Pull days (back, rear delts, biceps), and Leg days (quads, hamstrings, glutes, calves). This is the r/Fitness (Metallicadpa) version — a fixed six-day week where each pattern is trained twice. The two Push and two Pull days alternate the heavy lift: one Push day leads Bench, the other Overhead Press; one Pull day leads Deadlift, the other Barbell Row; Squat leads both Leg days. Each session pairs that heavy barbell main with higher-rep accessory work.
Main lifts: 5×5 with an AMRAP top set
The lead barbell lift each day runs 5×5, and the last of those sets is an AMRAP (as many reps as possible) — so Bench, Overhead Press and Row go 4×5 then a 5+ set. Squat runs 2×5 then a 5+, and Deadlift is a single 5+ set. The AMRAP both earns your next weight jump and warns you when the load is getting heavy. It is not a 5–8 rep double-progression range — the mains are straight 5×5.
Progression
The barbell mains progress by AMRAP-gated linear progression: clear all the prescribed reps and the weight goes up a fixed increment next session; stall three sessions in a row and it deloads 10% and rebuilds. The accessory work (arms, delts, calves, leg curls) uses double progression instead — add reps across its range (8–12, or 15–20 on smaller muscles), then add weight once you reach the top.
Push / Pull / Legs in Iron Forge
FAQ
- How many days a week does this run?
It's a fixed six-day week — Push/Pull/Legs run twice through, so every muscle is trained twice. That twice-a-week frequency is the whole point of this version; there isn't a 3-day setting.
- Why do the two Push and Pull days lead different lifts?
The heavy main alternates: Bench on one Push day, Overhead Press on the other; Deadlift on one Pull day, Barbell Row on the other (Squat leads both Leg days). It spreads heavy pressing and pulling across the week while still hitting each pattern twice.
- What rep ranges should I use?
The barbell mains are 5×5 with an AMRAP last set — straight fives, not a 5–8 range. Accessories run roughly 8–12 (or 15–20 on smaller muscles) for volume and pump.
- How do I progress?
Mains: linear — clear your 5×5 and add a fixed increment next session; three stalls in a row triggers a 10% deload and you build back up. Accessories: double progression — add reps across the range, then add weight at the top.
- Is PPL for strength or size?
Primarily size (hypertrophy), but the 5×5 barbell work keeps you getting stronger too. It's one of the most popular muscle-building splits.
- Can beginners run PPL?
They can, but a true novice usually gains faster on a full-body linear programme first. This split shines for early-intermediates who benefit from more volume per muscle.
- How much rest between sets?
About 2–3 minutes on the heavy 5×5 barbell work, and 60–90 seconds on accessory work. Rest long enough to keep your reps up on the mains.
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