Training guide
How to structure a PPL routine and track it properly
PPL is easy to understand and easy to make messy. The split tells you what kind of work belongs on each day, but the log has to preserve targets, completed sets, substitutions, and the next decision.
Best for
Lifters running a Push/Pull/Legs split who want the routine to stay structured instead of becoming a long note or spreadsheet tab.
Start with the job of each day
Push days usually group pressing and triceps work. Pull days usually group rows, pulldowns, pull-ups, curls, and hinge assistance. Leg days usually group squat or leg-press patterns, posterior-chain work, single-leg work, and calves.
That simple split is the point. Before choosing every exercise, decide whether you are running a three-day rotation, a six-day week, or a schedule that rotates across calendar weeks.
If you are following a named Reddit PPL variant, use the source for exact rules. This guide explains the tracking workflow, not a proprietary template.
Keep progression attached to the exercise
The risk with PPL is volume sprawl. Six weekly sessions can create many repeated exercises, accessory changes, and small load decisions.
Every important exercise needs a target, completed reps, missed reps, and a clear next step. If you change the exercise, grip, machine, range of motion, or rep range, the log should make that visible.
Use volume load only when the work is similar enough to compare. A higher volume-load number is not automatically better training.
Use calculators before the session, not during every set
Use the warm-up calculator for the first heavy compound of the day, the plate calculator for barbell targets, and the dumbbell rounding calculator when accessory loads do not match the rack.
For repeated accessory work, the volume load calculator can help you notice when the week has grown beyond what the plan intended.
The goal is not to turn PPL into a math project. The goal is to make the session executable before you start training.
How Protocol fits the workflow
Protocol has a PPL 6-day preset path when that structure matches what you want to run. If your PPL version differs, edit the routine before the block starts.
During training, Protocol can keep the day structure, exercise targets, completed sets, failed sets, skipped work, and notes connected. That matters more as the week gets busier.
Protocol does not import spreadsheet routines automatically. Use the source or your own plan to build the routine, then use Protocol to run it.
Search questions
FAQ
Is PPL a specific program?
Generic Push/Pull/Legs is a split structure, not one owned program. Named variants should be checked against their source material.
How many days per week should PPL be?
Many lifters use three-day or six-day versions. The better choice depends on recovery, schedule, training age, and whether the routine can be tracked consistently.
What should I track in a PPL routine?
Track the exercise, target load, completed reps, missed work, substitutions, and the next progression decision for each repeated movement.