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Home » Programs » 6 Week Powerlifting & Strength Programs » Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

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By Kyle Risley
Last updated February 13, 2022

Recommended by Lift Vault: Recommended

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below.

Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.

This flexibility can be a hindrance to less experienced lifters, who like the sound of a templated PPL routine but don’t know how to make one for themselves.

This issue has been resolved. Enter: /u/metallicadpa’s 6 day PPL program aka the Reddit PPL.

Here is another templated spreadsheet for the same program, except this one allows for 1RM inputs to suggest starting weights for the lifter.

To see more PPL programs, see the PPL spreadsheet collection.

Table of Contents

  • 1 Metallicadpa PPL v3.04 – What Changed?
  • 2 Metallicadpa PPL on Boostcamp App
  • 3 New & Improved Metallicadpa PPL v3.04 (1RM + Progression) Spreadsheet
  • 4 Metallicadpa Beginner 6 Day PPL Spreadsheet
  • 5 The Original Reddit PPL Spreadsheet

Metallicadpa PPL v3.04 – What Changed?

3/25/20 – Added leg curls, which were inadvertently removed from the spreadsheet.

1/20/20: v3.0 changed the rep ranges for the compound lifts to 5/5+, which is how they were originally written in the Reddit PPL. They got changed to 8/8+ several years ago (before 2016) in the Metallicadpa spreadsheet that had 1RM inputs. This has now been fixed. If you want to keep 8/8+ rep ranges, simply change the rep count to 8 in column D on the routine sheet.

There are five key changes to this version of the spreadsheet that make it easier to use:

  1. It tracks up to 12 weeks at a time. (The old 1RM version of the program didn’t do this.)
  2. It automatically calculates your progression based on the number of reps you achieve.
  3. You can slow down or speed up progression rates for each lift based on your own preferences.
  4. You can customize which exercises you do for the push, pull, and leg days.
  5. You can customize the intensity for each rep range (if you’d like – but you shouldn’t need to).

Metallicadpa PPL on Boostcamp App

If you prefer to use an app version of Metallicadpa PPL, Boostcamp is a great option.

It also has other popular programs like nSuns, GZCLP, Greg Nuckols Beginner Program, Candito 6-week Strength, and PHUL.

Boostcamp is free on iOS and Android.

New & Improved Metallicadpa PPL v3.04 (1RM + Progression) Spreadsheet

This is the improved version of the Metallicadpa PPL spreadsheet (aka Reddit PPL). Have feedback or a feature request? Let me know on this easy Google Form.

Metallicadpa v3.04 - Beginner PPL Template (1RM inputs + Progression) | LiftVault.com

Originally written up on this /r/fitness post, Metallicadpa’s program proved to be very popular amongst beginner and intermediate lifters alike, prompting /u/forrey to cook up a terrific spreadsheet to assist with following the program and graph the lifter’s progress.

Metallicadpa Beginner 6 Day PPL Spreadsheet

This was the improved version of the “Original Reddit PPL” spreadsheet. Now it’s primarily here for archival purposes.

Metallicadpa PPL Template

The Original Reddit PPL Spreadsheet

This was the first PPL template posted for the Reddit PPL. Mainly posted here for archival purposes.

The Original Reddit PPL (6 Day) | LiftVault.com

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 6 Week Programs, Programs, Strength Training Program
Tagged With: 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

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