Is Trainer's PPL template the exact Reddit PPL routine?

No. Trainer has a three-day PPL template with its own exercises and rep ranges. The commonly linked Reddit linear progression PPL is a specific different program.

How does Trainer auto-progress my training?

Trainer uses completed sets, rep targets, history, and optional effort information to suggest the next load and reps and fill the next set. You can edit these suggestions. Exact named-program reset or tier rules may require manual changes.

Should I increase the load after a missed target?

Review the completed sets and technique first. Follow the program's rule for the actual result rather than adding weight simply because another week has started.

Push Pull Legs Program: A Week You Can Track

Your week layout

Day	Session	Focus
Monday	Push	Chest, shoulders, triceps
Tuesday	Recovery	Rest or easy activity
Wednesday	Pull	Back and biceps
Thursday	Recovery	Rest or easy activity
Friday	Legs	Squat, hinge, supporting leg work
Weekend	Recovery	Rest or easy activity

Set it up in Trainer

Open Programs in Trainer and choose Push/Pull/Legs. Inspect the exercises and loads before starting. The template includes substantial work; reduce supporting sets when a smaller starting dose fits your experience.

Trainer's three-day PPL template

Day	Exercises and working sets
Push	Bench 4 × 6–8; overhead press 3 × 8–10; incline dumbbell press 3 × 8–12; lateral raise 3 × 12–15; pushdown 3 × 10–12
Pull	Barbell row 4 × 6–8; pulldown 3 × 8–10; cable row 3 × 10–12; face pull 3 × 12–15; curl 3 × 8–12
Legs	Squat 4 × 6–8; Romanian deadlift 3 × 8–10; leg press 3 × 10–12; leg curl 3 × 10–12; calf raise 4 × 12–15

These are Trainer's existing template settings. For a new lifter, selecting fewer supporting exercises or sets can make the session easier to repeat. Warm-up sets are separate.

What Reddit PPL does and does not identify

PPL is a split, not one universal progression policy. The often-linked r/Fitness linear progression PPL post describes a specific higher-frequency program. Trainer's three-day template is not an exact import of that post and should not be described as one.

How Trainer auto-progresses it

Record actual reps and loads and add effort information when useful. Trainer uses history and target ranges to suggest the next load and reps and fill the next set. Controlled completion near the upper range can support a small increase, while repeated misses provide context for a more conservative suggestion.

You can edit every target. The app does not guarantee a weekly increase or turn the three-day template into a six-day named-program policy automatically. Keep the selected dose and progression understandable in the record.

Continue the sequence after a missed day

Resume with the next session rather than repeatedly dropping legs because Friday is busy. If three weekly visits are your realistic limit and you want to practice each lift more often, compare a full-body beginner plan. The split hub covers PPL, upper/lower, and a two-session push/pull rotation.

Add frequency only after the current week works

Repeating push, pull, legs twice in a week changes the dose and recovery requirement. Do not double the entire template casually. Review completed performance and reduce supporting work where needed before trying a larger schedule.