Reddit 6 Day PPL: Improved Spreadsheet (Metallicadpa)

by Nader Qudimat
Updated June 11, 2023
Experience Level
Linear Peroidization
Can maximize strength and size gains
Easy to use 
High frequency allows beginners to learn lifts quicker
Easy to overtrain if used incorrectly

Bottom Line

There are two versions of the famous PPL programs from Reddit...

They are known as Metallicadpa PPL and Reddit PPL, both are popular for their simplicity and potential to maximize strength and hypertrophy in beginners. 

Reddit PPL, also referred as Metallicadpa, uses 6 workouts per week, allowing for high frequency while still letting each muscle group recover. 

It's recommended to start light as there's lots of accessory exercises and as a beginner, this is a great and quick way to learn exercises that require practice. 

Make sure you make a copy of the spreadsheet...

For how to save spreadsheet instructions, click here. 

If there's one program type that'll consistently remain popular, it's the PPL programs. 

Over at Reddit, there's a popular 6 day variation called Reddit PPL or Metallicadpa PPL. 

This is a program made for strength and hypertrophy. 

It's specifically catered to beginners.

And since it's a 6 day program with 3 workouts, it can be a great way for beginners to learn exercises that are commonly struggled with. 

The same program can be found on our Metallicadpa PPL program

Reddit PPL Program Overview

Using 6 days per week, Reddit PPL consists of 3 workouts that's performed twice weekly.

It uses the standard push, pull, leg workout, which are categorizes exercises in their respective group. 

This means this program is high frequency but still lets each muscle group have enough recovery. 

You'll deadlift and barbell row once per week, while bench press, and squats are done twice per week. 

The Reddit PPL also has accessory exercises, like overhead press, Romanian deadlifts, incline dumbbell press etc. 

But if you don't know these exercises, you'll learn quickly because of it's high frequency nature. 

The key here is to start light to avoid overtraining. 

Metallicadpa V3.04 Routine Spreadsheet

Original Reddit PPL (Old Version)

This is the older version of the Reddit PPL: 

It's also known as the Metallicadpa PPL, and there are several versions of this program that exist with different spreadsheets. 

Warm Up 

Before you lift any weights, it's a good idea to get your body moving for 5-10 minutes.

This way, you'll maximize your mobility, blood flow and get into the right mindset to lift with full concentration and focus. 

After doing this, start with the lightest weight to practice the form of the exercises you're about to perform. 

Then build up to your working weights for your workout.

Reddit PPL FAQ

What Is Reddit PPL?

Reddit PPL is a popular variation of the push pull legs program. 

It categorizes exercises by their type, push pull or legs. 

For example for leg day, it could be squats, leg extensions, stiff-legged deadlifts, calf raises.

This is a popular program because it allows each muscle group to recover adequately.  

How Long Are The Workout Sessions?

Each workout session shouldn't take more than an hour.


One of the best programs for beginners is definitely the Reddit PPL.

This program is well known for it's high frequency workouts while still allowing for sufficient recovery for each muscle group. 

Using linear progression, the spreadsheet is very user friendly and allows you to input progression to easily track your workouts. 

Whether you're looking to maximize strength, size or speed up your progress, the Reddit PPL is a great choice. 

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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