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
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:
- It tracks up to 12 weeks at a time. (The old 1RM version of the program didn’t do this.)
- It automatically calculates your progression based on the number of reps you achieve.
- You can slow down or speed up progression rates for each lift based on your own preferences.
- You can customize which exercises you do for the push, pull, and leg days.
- 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.
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.
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.
The Original Reddit PPL Spreadsheet
This was the first PPL template posted for the Reddit PPL. Mainly posted here for archival purposes.