DropSet/Programs/Metallicadpa PPL: 5/3/1

Powerbuilding · Hypertrophy

Metallicadpa PPL: 5/3/1

The most-run Reddit PPL with its main lift each day swapped to the 5/3/1 wave — squat, bench, deadlift, OHP and rows run a 4-week TM-based cycle while the hypertrophy accessories stay exactly as the original. A powerbuilding step up from base Metallicadpa PPL; Legs B keeps a separate 5×10 squat volume day.

Advanced 6 days/week 4-week cycle · repeats ~50–70 min/session

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Free during beta · auto progression, rest timers & PR tracking built in

Progression

How progression works

% of Training Max, +2.5 kg TM per cycleDouble: reach rep ceiling on all sets → +2.5 kg% of Training Max, +5 kg TM per cycle

DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.

The program

Metallicadpa PPL: 5/3/1 — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 16 sessions

Push A — Bench (5s week)

Monday~50–70 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP	2:30
Overhead Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull A — Deadlift (5s week)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs A — Squat (5s week)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Push B — OHP (5s week)

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP	2:30
Bench Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull B — Rows (5s week)

Friday~55–70 min

Exercise	Sets × Reps	Rest
Bent Over Row (Barbell)	1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs B — Squat Volume

Saturday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×10–12	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Week 26 sessions

Push A — Bench (3s week)

Monday~50–70 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP	2:30
Overhead Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull A — Deadlift (3s week)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs A — Squat (3s week)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Push B — OHP (3s week)

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP	2:30
Bench Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull B — Rows (3s week)

Friday~55–70 min

Exercise	Sets × Reps	Rest
Bent Over Row (Barbell)	1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs B — Squat Volume

Saturday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×10–12	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Week 36 sessions

Push A — Bench (5/3/1 week)

Monday~50–70 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP	2:30
Overhead Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull A — Deadlift (5/3/1 week)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs A — Squat (5/3/1 week)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Push B — OHP (5/3/1 week)

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP	2:30
Bench Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull B — Rows (5/3/1 week)

Friday~55–70 min

Exercise	Sets × Reps	Rest
Bent Over Row (Barbell)	1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs B — Squat Volume

Saturday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×10–12	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Week 46 sessions

Push A — Bench (Deload)

Monday~50–70 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:30
Overhead Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull A — Deadlift (Deload)

Tuesday~55–70 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs A — Squat (Deload)

Wednesday~45–60 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Push B — OHP (Deload)

Thursday~50–70 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:30
Bench Press (Barbell)	3×8–12	2:30
Incline Bench Press (Dumbbell)	3×8–12	2:30
Triceps Pushdownsuperset A	3×8–12	2:30
Lateral Raise (Dumbbell)superset A	3×15–20	2:30
Triceps Extension (Dumbbell)superset B	3×8–12	2:30
Lateral Raise (Dumbbell)superset B	3×15–20	2:30

Pull B — Rows (Deload)

Friday~55–70 min

Exercise	Sets × Reps	Rest
Bent Over Row (Barbell)	1×5 @ 40% 1×5 @ 50% 1×5 @ 60%	2:30
Lat Pulldown (Cable)	3×8–12	2:30
Seated Cable Row - V Grip (Cable)	3×8–12	2:30
Face Pull	5×15–20	2:30
Hammer Curl (Dumbbell)	4×8–12	2:30
Bicep Curl (Dumbbell)	4×8–12	2:30

Legs B — Squat Volume

Saturday~45–65 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	5×10–12	2:30
Romanian Deadlift (Barbell)	3×8–12	2:30
Leg Press (Machine)	3×8–12	2:30
Lying Leg Curl (Machine)	3×8–12	2:30
Standing Calf Raise	5×8–12	2:30

Source: Metallicadpa PPL × Jim Wendler 5/3/1

DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.

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Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.

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How progression works

Metallicadpa PPL: 5/3/1 — every set, every session

Push A — Bench (5s week)

Pull A — Deadlift (5s week)

Legs A — Squat (5s week)

Push B — OHP (5s week)

Pull B — Rows (5s week)

Legs B — Squat Volume

Push A — Bench (3s week)

Pull A — Deadlift (3s week)

Legs A — Squat (3s week)

Push B — OHP (3s week)

Pull B — Rows (3s week)

Legs B — Squat Volume

Push A — Bench (5/3/1 week)

Pull A — Deadlift (5/3/1 week)

Legs A — Squat (5/3/1 week)

Push B — OHP (5/3/1 week)

Pull B — Rows (5/3/1 week)

Legs B — Squat Volume

Push A — Bench (Deload)

Pull A — Deadlift (Deload)

Legs A — Squat (Deload)

Push B — OHP (Deload)

Pull B — Rows (Deload)

Legs B — Squat Volume

Run Metallicadpa PPL: 5/3/1 in DropSet

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