Programme · Intermediate · 6 days a week
Reddit PPL — Metallicadpa
Reddit PPL — Metallicadpa is a common intermediate muscle-building programme. The r/Fitness six-day push/pull/legs routine — heavy compound openers with AMRAP top sets, then hypertrophy accessories. VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.
Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Reddit PPL”.
Is Reddit PPL — Metallicadpa for you?
Lifters who still add weight to the bar session by session, recover well from six days of training a week, and want the strength carry-over of linear progression without giving up bodybuilding volume. Six sessions a week is the real cost — if you cannot commit to that, the routine is usually run as a three-day rotation instead.
At a glance
- Level
- Intermediate
- Goal
- Muscle size
- Time
- 6 days a week, ~60–90 min a session
The most-shared push/pull/legs routine on r/Fitness. Six training days built from five distinct sessions: two pull days that alternate deadlift and barbell row as the heavy lift, two push days that alternate bench and overhead press, and a legs day that runs twice a week unchanged. Every main lift finishes on an AMRAP set, and every accessory is prescribed as a rep range rather than a fixed number.
6 sessions
| Session | Exercises |
|---|---|
| Pull A — Deadlift |
|
| Push A — Bench |
|
| Legs |
|
| Pull B — Row |
|
| Push B — Overhead Press |
|
| Legs |
|
Pull A: deadlift 1×5+, lat pulldown 3×8-12, seated cable row 3×8-12, face pull 5×15-20, hammer curl and dumbbell curl 4×8-12 each. Push A: bench 4×5 + 1×5+, overhead press 3×8-12, incline dumbbell press 3×8-12, triceps pushdown 3×8-12, lateral raise 6×15-20, overhead triceps extension 3×8-12. Legs: squat 2×5 + 1×5+, Romanian deadlift 3×8-12, leg press 3×8-12, seated leg curl 3×8-12, standing calf raise 5×8-12. Pull B swaps the deadlift for a barbell row at 4×5 + 1×5+; Push B promotes the overhead press to 4×5 + 1×5+ and demotes bench to the 3×8-12 slot. Legs then repeats unchanged.
How the weights move
The method prescribes two rules. Main lifts progress linearly — the original adds 5 lb per session to bench, overhead press, row and squat, and 10 lb to deadlift, every session you complete all prescribed reps. Accessories use rep-then-weight: start at the bottom of the range, add reps each session, and when every set reaches the top (12 reps, or 20 on face pulls and lateral raises) add weight and reset to the bottom. If you miss the prescribed reps on a lift three sessions running, the method calls for a 10% deload and a ramp back up. Inside VALDA, the main lifts step at the method's own per-lift figures — 2.5 kg on bench, press, row and squat, 5 kg on deadlift — and you can change any of them per lift in programme management. Accessory rep ranges drive a progression suggestion when you hit the top of the range on every set; you decide whether to take it, and the deload is something you apply yourself.
Reddit PPL — Metallicadpa, with the maths done
- Sessions set up from the programme, ready to log
- Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
- Weight added when you complete every working set
- A lift trained two ways in the week, heavier on one day and lighter on another, keeps a separate weight for each
- A missed session holds the weight; 3 misses in a row bring it down 10%
- Log sets from your phone, Apple Watch or Wear OS watch
Reddit PPL — Metallicadpa questions
Who is Reddit PPL — Metallicadpa for?
Lifters who still add weight to the bar session by session, recover well from six days of training a week, and want the strength carry-over of linear progression without giving up bodybuilding volume. Six sessions a week is the real cost — if you cannot commit to that, the routine is usually run as a three-day rotation instead.
How many days a week is Reddit PPL — Metallicadpa?
As VALDA runs it: 6 days a week, ~60–90 min a session.
How does progression work on Reddit PPL — Metallicadpa?
The method prescribes two rules. Main lifts progress linearly — the original adds 5 lb per session to bench, overhead press, row and squat, and 10 lb to deadlift, every session you complete all prescribed reps. Accessories use rep-then-weight: start at the bottom of the range, add reps each session, and when every set reaches the top (12 reps, or 20 on face pulls and lateral raises) add weight and reset to the bottom. If you miss the prescribed reps on a lift three sessions running, the method calls for a 10% deload and a ramp back up. Inside VALDA, the main lifts step at the method's own per-lift figures — 2.5 kg on bench, press, row and squat, 5 kg on deadlift — and you can change any of them per lift in programme management. Accessory rep ranges drive a progression suggestion when you hit the top of the range on every set; you decide whether to take it, and the deload is something you apply yourself.
Can I run Reddit PPL — Metallicadpa in VALDA?
Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.
Is VALDA affiliated with Metallicadpa (r/Fitness, 2015)?
No. VALDA is not affiliated with or endorsed by Metallicadpa (r/Fitness, 2015). This page describes the programme as VALDA runs it.
Where Reddit PPL — Metallicadpa comes from
Reddit PPL was written by /u/Metallicadpa and posted to r/Fitness in 2015 as "A Linear Progression Based PPL Program for Beginners". It became the most-posted hypertrophy routine on the subreddit. VALDA follows the published exercise selection, set counts and rep ranges, and adapts the progression structure for use inside the app, but does not claim authorship of the method.
VALDA is not affiliated with or endorsed by Metallicadpa (r/Fitness, 2015). The programme belongs to its author; this page describes it as VALDA runs it.
This page describes a common training programme for information. It isn't a personal prescription.