Body Perfection Reddit

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Home » Programs » Best Bodybuilding Programs » The Famous Reddit PPL Program Spreadsheet (Improved)

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By Kyle Risley Last updated February 13, 2022 Experience level: Beginner Weeks: Indefinite Periodization: Linear Periodization Meet prep program: No Program goal: Hypertrophy , Strength 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
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.
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.
There are also lots of accessory movements, including overhead press, incline dumbbell press, tricep pushdowns, Romanian deadlifts, etc.
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.
There are five key changes to this version of the spreadsheet that make it easier to use:
If you prefer to use an app version of Reddit 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 .
Prefer an app version? This program is available on the Boostcamp App .
Updated 6/29/20 to link to v3.03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP). This is a correction and aligns the program with the original version posted on Reddit. Thanks to a Lift Vault reader for pointing it out!
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).
I fixed an error in the progression formula for, at least, DB curls. This issue should now be resolved.
Thank you to the helpful user that contacted me about the issue.
I reduced the intensities slightly. If you think a weight is way too light, you can either increase your 1RM inputs, increase the progression rate, or allow yourself an easy week or two before things get heavier. Up to you.
I changed the compound lift rep ranges from 8/8+ to 5/5+.
A helpful reader noticed that the rep range for the major compound lifts were originally 5/5+, then got switched to 8/8+ somewhere along the way when the initial Metallicadpa 1RM input spreadsheet was shared several years ago (2016 or earlier). You can see this in the “original” Reddit PPL spreadsheet. I have changed the Reddit PPL v2.2 spreadsheet to reflect this in v3.0. If you want to keep the 8/8+ rep range, simply change the cells in column D. The weights will update automatically and progression will work normally.
Shoot me a note if anything else looks wonky. Thanks!
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…
Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…
Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic linear progression, GreySkull…
Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you're looking to introduce more volume into your off-season training, this may…
This is a Google spreadsheet for Kizen's free back hypertrophy program. If you want a huge, thick back, you're in the right place. For the full scoop, sign up for free over at Kizen, but here's the jist. Kizen Back Hypertrophy Program Overview 8 week…
The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Included variants: Strength / Hypertrophy Program Strength / Control…
Filed Under: Bodybuilding Program , Powerbuilding Program , Programs , Strength Training Program Tagged With: 6 Day Bodybuilding Program , 6 Day Workout Plan Squat frequency: 2 Bench press frequency: 2 Deadlift frequency: 1 Overhead press frequency: 2
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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.
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