Reddit PPL on iPhone and Apple Watch

Two Plates runs Metallicadpa's push/pull/legs from r/Fitness as written. One main lift a day with a last set for as many reps as you can, then plain volume work. The weights work themselves out, and every change tells you why.

Free to download. Running Reddit PPL is part of a one-time unlock, US$24.99. Never a subscription.

The six days

Pull, push, legs, then round again. It's written for six days a week. Three works too: keep rotating in order and progress comes a little slower.

Pull ADeadlift · 1×5+Lat Pulldown, Seated Cable Row · 3×8–12Face Pull · 3×15–20Hammer Curl, Dumbbell Curl · 3×8–12

Push ABench Press · 4×5, 1×5+Overhead Press, Incline Dumbbell Press · 3×8–12Triceps Pushdown · 3×8–12Lateral Raise · 3×15–20

Legs ASquat · 4×5, 1×5+Romanian Deadlift, Leg Press, Leg Curl · 3×8–12Calf Raise · 3×8–12

Pull BBarbell Row · 4×5, 1×5+Lat Pulldown, Seated Cable Row · 3×8–12Face Pull · 3×15–20Hammer Curl, Dumbbell Curl · 3×8–12

Push BOverhead Press · 4×5, 1×5+Bench Press, Incline Dumbbell Press · 3×8–12Triceps Pushdown · 3×8–12Lateral Raise · 3×15–20

Legs BSquat · 4×5, 1×5+Romanian Deadlift, Leg Press, Leg Curl · 3×8–12Calf Raise · 3×8–12

Your first session sets the starting weights: type what you lift and the rules take over from session two.

The rules, run for you

Two rules run the whole program, one for the main lift and one for everything after it.

Main lifts: make every set, add weight

Make every set on the main lift and the weight goes up next session, 5 kg on deadlift and 2.5 kg on everything else. Miss, and the weight repeats. Miss the same lift three sessions running and it drops 10%, then you work back up.

Accessories: climb the reps, then add weight

Each accessory is three sets in a rep range, 8 to 12 for most. When every set reaches the top of the range, the weight goes up 2.5 kg and you start again from the bottom.

What the app tells you

When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:

DeadliftPull A

All sets made → +5 kg next session (linear progression).

SquatLegs B

Missed 3 sessions running → −10% and work back up (program deload rule).

Lat PulldownPull B

All sets at 12 → add 2.5 kg and build back from 8 (double progression).

Logging it

Every set arrives filled in from the program. If that is what you lifted, one tap logs it. The last main set is a + set: type how many reps you got.
RPE or RIR on any set, one tap on the keypad, if you track effort.
Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.

The proven programs list in Two Plates — Reddit PPL sits in the proven programs list. Reading its rules is free.

Two Plates on Apple Watch, one tap to confirm a set — One tap on the wrist logs the set.

Before you switch

What does it cost?

The logger is free with no caps, including building your own program. Running Reddit PPL and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.

Do I need an Apple Watch?

No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.

Can I bring my history?

Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.

Kilograms or pounds?

Either. Prescriptions follow the unit you train in and round to the plates you own.

Is this the official Reddit PPL app?

No. Two Plates is not affiliated with Metallicadpa or r/Fitness. It runs the program as it was posted, and the r/Fitness wiki lists it among its recommended routines.