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Quick Take
Best for
Lifters who can sustain six sessions and still progress from workout to workout.
Main work
Heavy squat, presses, row and deadlift, followed by accessories.
Key limits
Not an advanced progression system; not ideal when only three days are available.
Download
Independent FitFrek routine sheet, next-load calculator and log.
Metallicadpa PPL is the six-day Reddit routine built around linear progression. The original post controls the prescriptions below; spreadsheet version numbers are not separate author-issued programs.
XLSX
XLSX
FitFrek Reddit PPL Workbook
Routine, main-lift next-load calculator and session log. Independently built from the published training instructions.
Download PPL workbook
Frequency6 workouts and 1 rest day
OrderPull A / Push A / Legs / Pull B / Push B / Legs / Rest
AlternativePlace the rest day between the two PPL rounds
DurationOpen-ended; continue while this progression fits
EquipmentBarbell, rack, bench, dumbbells and pull/accessory equipment
Alternate the first lift: deadlift on one pull day, barbell row on the next. The remaining work applies to both.
Pull A: deadlift1 × 5+
Pull B: barbell row4 × 5, then 1 × 5+
Pulldown OR pull-up OR chin-up3 × 8–12
Cable row OR chest-supported row3 × 8–12
Face pull5 × 15–20
Hammer curl4 × 8–12
Dumbbell curl4 × 8–12
Bench first on A; overhead press first on B. The other press is higher-rep work. Lateral raises appear in both supersets.
Push A: bench press4 × 5, then 1 × 5+
Push B: overhead press4 × 5, then 1 × 5+
The other press3 × 8–12
Incline dumbbell press3 × 8–12
Superset 1: pushdown + lateral raise3 × 8–12 + 3 × 15–20
Superset 2: overhead triceps extension + lateral raise3 × 8–12 + 3 × 15–20
These are work sets, not warm-ups. “5+” means at least five full reps, with extra reps only while technique remains sound.
Squat2 × 5, then 1 × 5+
Romanian deadlift3 × 8–12
Leg press3 × 8–12
Leg curl3 × 8–12
Calf raise5 × 8–12
Main-lift increaseAfter success: +2.5 kg / 5 lb on squat, bench, row and overhead press; +5 kg / 10 lb on deadlift.
AccessoriesAdd load after all required sets reach the top of their range with good form. If reps fall below the range, lower the load; otherwise keep it.
A strength-related missRepeat that lift’s weight. After three consecutive true misses at it, reduce the working load by 10% and build back up.
Poor-recovery sessionThe original post distinguishes this from a true strength stall. Do not automatically count every bad day toward a reset.
RestAbout 3–5 minutes for the heavy first lift; 1–3 minutes for accessories.
The original starting method is to add weight in sets of five until bar speed first slows, then back off 2.5 kg / 5 lb. Choose a load you can control; the early sessions should leave room to progress.
In the workbook, enter the actual working weight, completed reps and prior strength-related misses. It suggests the next load. Record the session before updating those inputs; it is a calculator, not an app that stores your history automatically.
The listed kg/lb jumps are practical alternatives, not exact unit conversions. Smaller jumps are a deliberate adjustment when the available plates or your progress call for them.
Keep the main-lift structure intact. The original permits cable rows to become dumbbell or T-bar rows, leg press to become front squat, and leg curls to become glute-ham raises. Choose replacements you can perform and recover from.
For missing face-pull equipment, the original suggests rear-delt flyes and band pull-aparts, not just one. A gym without a usable squat setup calls for a different plan—not a forced rack-free workaround.
If six days repeatedly outstrip recovery, use a lower-frequency program. Once repeated resets stop restoring workout-to-workout progress, choose a progression model for intermediates.
Use this for its clear main-lift progression and detailed accessory work—not because six days guarantees faster results. The PPL comparison guide helps you choose a shorter schedule when needed.
FAQ
Is this a twelve-week program?
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No. Twelve weeks may be a spreadsheet’s display length. The original routine has no required twelve-week endpoint.
Do both pull days include heavy deadlifts?
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No. The first lift alternates between deadlift and barbell row. The Romanian deadlift remains on the leg days.
Can I combine the two lateral-raise entries?
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They belong to two separate triceps supersets in the original. Removing one changes the prescribed work.
Can beginners use it?
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Its progression is for novices, but its six-day workload and equipment needs are a separate decision. A three-day plan can be the more practical starting point.
Sources
Original Reddit PPL instructions
Routine, jumps, three-miss reset, accessory progression and substitutions.
Read source
FitFrek workbook
Independent implementation. Includes a routine sheet, calculator and log; not a third-party spreadsheet mirror.
Read source
