9/14/19 Edit: Fixed a whole bunch of errors on the spreadsheet. It works as expected now. If you happen to see anything else, please let me know on the feedback form. Thanks to the person who used the form to let me know!
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts.
It’s the same program, just more user-friendly.
I’m posting this as a separate post because so many people search for the “Reddit PPL” and end up finding an old, not-so-great spreadsheet. This same spreadsheet will be posted on the Metallicadpa PPL page as well.
Reddit PPL Program Overview
It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. That’s six days per week. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time.
- Deadlift 1x per week
- Bench Press 2x per week
- Squat 2x per week
- Barbell row 1x per week
There are also lots of accessory movements, including overhead press, incline dumbbell press, tricep pushdowns, Romanian deadlifts, etc.
Don’t be intimidated.
If you don’t know a movement already, you’ll learn it. You need to start light and work your way up. There’s a lot of volume in this program, so starting light is key.
The Improved Reddit PPL Routine – Why It’s Better
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).
Reddit PPL / Metallicadpa v2.2 Routine Spreadsheet
Have feedback or a feature request? Let me know on this easy Google Form.
The Original Reddit PPL Recommended Routine Spreadsheet (Old Version)
Inspired by a post on /r/fitness, this is the “recommended routine” on /r/fitness. It is also known as the Metallicadpa PPL. Several versions of this spreadsheet exist (same program, different spreadsheets).