Metallicadpa PPL
The most-run PPL program on Reddit. Six days: Push / Pull / Legs. Primary compounds use linear 4×5 + AMRAP progression. Bench and OHP alternate as primary push; Deadlift and Rows alternate as primary pull within each week. Tricep work is supersetted with lateral raises on Push days.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Metallicadpa PPL — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Push A — Bench Primary
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 4×5 1×5–10+ 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 Primary
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5–10+ 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
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×5 1×5–10+ 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 Primary
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 4×5 1×5–10+ 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 Primary
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 4×5 1×5–10+ 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
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×5 1×5–10+ 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 |
Source: Metallicadpa — Reddit /r/Fitness
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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