Metallicadpa / Reddit PPL
This article is verified by 2 studies/publications.
Plan overview
Muscle focus
See how the planned working sets are spread across muscle groups.
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Contributing exercises
How are these percentages calculated?
Each working set counts once for every distinct muscle group listed for that exercise in the training.fit library. Two muscles in the same group still count as one. Warm-up sets are excluded; optional exercises count only when selected.
The percentage is a group’s set count divided by the total of all group counts. One exercise can contribute to several groups. This describes planned sets, rather than measured muscle activation, effort or expected growth.
“All listed sessions” counts each session once. A group with no counted sets may still work during an exercise. Muscle groups without a separate area on the body map appear in the list only.
Exercises included in this view
Metallicadpa’s Reddit PPL combines progressive compound lifting with higher-repetition accessories across six weekly sessions. Pull, push and leg workouts each repeat twice. This named routine has specific exercise and progression rules; it is more than a generic suggestion to divide your week into PPL days.
Who this plan suits
It suits late novices or intermediate lifters who know the basic movements and prefer frequent gym visits. Six days are a substantial attendance commitment. If your schedule regularly forces you to miss sessions, a three- or four-day plan may distribute the same priorities more reliably.
Schedule and workout structure
This six-day example selects lat pulldowns and seated cable rows from the author’s alternatives. Each push session contains two separate three-set blocks of lateral raises, paired with the two triceps exercises. They are intentional supersets, not duplicate rows. The + belongs only to the final main-lift set. Sunday is a rest day.
Monday
| Exercise | Sets | Repetitions |
|---|---|---|
| Deadlift | 1 | 5+ |
| Cable Lat Pulldown | 3 | 8–12 |
| Cable Row | 3 | 8–12 |
| Cable face pull | 5 | 15–20 |
| Hammer Curls | 4 | 8–12 |
| Biceps Curls | 4 | 8–12 |
Tuesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Bench Press | 5 | 5, 5, 5, 5, 5+ |
| Standing barbell overhead press | 3 | 8–12 |
| Incline Dumbbell Press | 3 | 8–12 |
| Cable Tricep Pushdowns | 3 | 8–12 |
| Lateral Raise | 3 | 15–20 |
| Dumbbell Seated Overhead Tricep Extension | 3 | 8–12 |
| Lateral Raise | 3 | 15–20 |
Wednesday
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 3 | 5, 5, 5+ |
| Romanian Deadlift | 3 | 8–12 |
| Seated Leg Press | 3 | 8–12 |
| Lying Leg Curl | 3 | 8–12 |
| Standing Calf Raise | 5 | 8–12 |
Thursday
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Row | 5 | 5, 5, 5, 5, 5+ |
| Cable Lat Pulldown | 3 | 8–12 |
| Cable Row | 3 | 8–12 |
| Cable face pull | 5 | 15–20 |
| Hammer Curls | 4 | 8–12 |
| Biceps Curls | 4 | 8–12 |
Friday
| Exercise | Sets | Repetitions |
|---|---|---|
| Standing barbell overhead press | 5 | 5, 5, 5, 5, 5+ |
| Bench Press | 3 | 8–12 |
| Incline Dumbbell Press | 3 | 8–12 |
| Cable Tricep Pushdowns | 3 | 8–12 |
| Lateral Raise | 3 | 15–20 |
| Dumbbell Seated Overhead Tricep Extension | 3 | 8–12 |
| Lateral Raise | 3 | 15–20 |
Saturday
| Exercise | Sets | Repetitions |
|---|---|---|
| Barbell Squats | 3 | 5, 5, 5+ |
| Romanian Deadlift | 3 | 8–12 |
| Seated Leg Press | 3 | 8–12 |
| Lying Leg Curl | 3 | 8–12 |
| Standing Calf Raise | 5 | 8–12 |
How progression works
The implementation combines small load increases on compound lifts with rep-range progression on accessories. Complete the targets with good form before adding weight. If a main lift fails, repeat the load and use the selected version’s stall or reset rules rather than continuing automatic increases. Don’t mistake the original’s last-set notation for a rule to take all sets to failure.
What the science says
Matched-volume studies found similar outcomes for split and full-body routines. Training six days a week is a matter of preference and workload arrangement, not evidence that PPL is automatically superior. [1]
A rest-interval review suggested a possible muscle-growth advantage for longer rather than very short rests, with uncertainty about the optimum. Preserving set quality matters more than making every session feel like a continuous circuit. [2]
These papers examine training principles and prescriptions. They do not establish that Metallicadpa / Reddit PPL is superior to other well-designed programmes.
Programme source and version
Original programme description: Metallicadpa – A Linear Progression Based PPL Program for Beginners.
Metallicadpa / Reddit PPL alternative exercises
You can perform the following exercises as alternatives to Metallicadpa / Reddit PPL.
Filter the exercises below by muscle group and difficulty.
| Exercise | Main muscle group | Difficulty | Type of training |
| Barbell Bench Squat | Thigh training |
Hard |
Compound exercise |
| Barbell Row | Shoulder training |
Hard |
Compound exercise |
| Barbell Squats | Thigh training |
Hard |
Compound exercise |
| Bench Press | Triceps training |
Medium |
Compound exercise |
| Biceps Curls | Biceps training |
Easy |
Isolation exercise |
| Cable Bent Over Reverse Grip Row | Shoulder training |
Medium |
Compound exercise |
| Cable Lat Pulldown | Upper back |
Easy |
Compound exercise |
| Cable Row | Neck training |
Medium |
Compound exercise |
| Cable Tricep Pushdowns | Triceps training |
Easy |
Isolation exercise |
| Deadlift | Thigh training |
Hard |
Compound exercise |
| Dumbbell Incline Hammer Press | Upper chest |
Medium |
Compound exercise |
| Dumbbell Seated Overhead Tricep Extension | Triceps training |
Medium |
Isolation exercise |
| Hammer Curls | Biceps training |
Easy |
Isolation exercise |
| Incline Dumbbell Press | Upper chest |
Medium |
Compound exercise |
| Lateral Raise | Shoulder training |
Easy |
Isolation exercise |
| Lying Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Resistance Band Leg Curl | Thigh training |
Easy |
Isolation exercise |
| Ring Leg Curl | Thigh training |
Hard |
Compound exercise |
| Romanian Deadlift | Lower back |
Hard |
Compound exercise |
| Safety Bar Squat | Thigh training |
Hard |
Compound exercise |
| Seated Leg Press | Thigh training |
Easy |
Isolation exercise |
| Smith Machine Bench Press | Chest training |
Medium |
Compound exercise |
| Smith Machine Squats | Thigh training |
Medium |
Compound exercise |
| Standing Calf Raise | Calves training |
Easy |
Isolation exercise |
| Trap Bar Deadlift | Thigh training |
Medium |
Compound exercise |
Sources
- Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Ramos-Campo DJ et al. Journal of Strength & Conditioning Research. 2024; 38(7):1330-1340. doi: 10.1519/jsc.0000000000004774.
- Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Singer A et al. Frontiers in Sports and Active Living. 2024; 6:1429789. doi: 10.3389/fspor.2024.1429789.