Metallicadpa: The 6 Day PPL Program from Reddit [With Spreadsheets]

by Nader Qudimat
Updated June 11, 2023
Goal (or Type)
Hypertrophy, Strength
Experience Level
Beginner to intermediate level.
Linear periodization.
Easily customizable
High frequency workouts
No duration on program
Can be overwhelming for beginners

Bottom Line

When it comes to push pull legs, there's no better structure for strength and muscle gains as it's a convenient way to train. 

Beginners and newcomers may find the convienece to be a downside as it's flexible and can be customized, which can be confusing for the inexperienced. 

This program is the famous Reddit push pull legs routine, known as Metallicadpa.

It's a 6 day program that can be tracked up to 12 weeks at a time using the spreadsheet below. 

Be sure to make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile or desktop. 

The Reddit PPL, or Metallicadpa program is a popular program.

It's well liked because it's highly customizable to cater to any level of trainee.

Made by the Reddit user u/Metallicadpa, this program was made by using the principles and inspiration of effective workout programs. 

Like most push pull legs program, it uses 3 types of workouts that is performed into 6 days per week.

Metallicadpa PPL v3.04

Here you'll find the latest and improved version of Metallicadpa PPL, v3.04.

The spreadsheet is made by, and the program originated from the Reddit user u/Metallicadpa.

Metallicadpa V3.04

  • With this version you can track up to 12 weeks at a time.
  • It can automatically calculate progression depending on the number of reps you achieve and record
  • You can vary the progression rates on each exercise
  • You have the ability to choose the intensity for each rep change

If you have feedback on this spreadsheet, or any other one, feel free to contact me.

Metallicadpa PPL v2

This is the improved version of the original, but it's not the latest:

Metallicadpa PPL v2

It's here mainly for the purpose of storage. 

And it's also made by

Metallicadpa PPL Original

This is known as the original Reddit PPL, Metallicadpa.

It's completely original, before anything was improved on it:

Original Metallicadpa PPL (v1)

Warm Up

An warm up is important to prevent injury and prime your body for workouts. 

It's a good idea to take 5-10 minutes to walk or use any form of cardio until you feel warm. 

Once you do that, perform a few light sets of the muscles you're about to workout. 

Start your workout with at least 3-5 light weight sets of the exercises you'll perform. 

You can do 1-2 warm up sets before a specific exercise, you should always work your way up to your working weight. 

Metallicadpa FAQ

What Is Reddit PPL?

The popular PPL of Reddit is commonly referred to the Metallicadpa PPL.

The original post can be found here.

Can I Use This Program for Cutting?

Yes you can do any program for cutting. 

You'll need to just adjust your macros and eat under your maintenance calories. 

The only issue may be recovery time. 

Drop the weight if you feel like you're struggling or overtraining.

I'm Missing Equipment Needed For This Program, What Can I Do Instead?

Every exercise in nearly every program is interchangeable, even this one. 

You'll want to keep the main lifts the same, like bench press, squats, etc.

If you don't have a rack, you'll have to perform the exercises as best you can without a rack, this may mean dropping the weight and cleaning the weight over your head or doing dumbbell squats. 

These are the suggested alternative exercises:

  • Seated rows: dumbbell rows or T barrows
  • Face pulls: rear delt flyes and band pull apart
  • Incline dumbbell press: landmine press
  •  Triceps push downs: any triceps exercise
  • Leg press: front squats
  • Leg curls: glute ham raises
  • Calf raise: any calf exercise

What Program Can I Do After Graduating from This One? 

After you feel like completed this program, you can move on to a more complex program.

Programs recommended after this one:

Signs of Burnout?

You can prevent overtraining by being aware and listening to your body. 

Here are some overtraining signs to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Like feeling sore near joints.
  • Lack of proper sleep
  • Suddenly feeling sick or a cold coming on- immune system is compromised.
  • Loss of libido
  • Depression

Ignoring these signs and persisting with the program will eventually cause you to hit a plateau and possibly increase chance of injury.

If you're already experiencing these symptoms, take it easy and avoid pushing yourself for at least a week or two.

The Best PPL of Reddit  

The Metallicadpa program is one of the most popular PPL's and it's like that for good reasons. 

It's flexible, customizable, and most likely can be done at any level of trainee. 

We recommend this program and sticking to it for at least 12 weeks for the best results. 

For more programs, check out this page.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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