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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
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.
Contents
Metallicadpa Beginner 6 Day PPL Spreadsheet (1RM Inputs)
Metallicadpa Beginner PPL Template (1RM inputs)
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