Six-day schedule
Follow the stored six-session rotation in order; the plan repeats the same sequence in its next stored week.
High-volume hypertrophy
Track your PPL routine
This is the six-day Metallicadpa Reddit PPL template—not a generic three-day split. Preview its exact rotation and track the manual load changes.
- Days / week
- 6
- Weeks
- 12
- Level
- Beginner
- Focus
- Hypertrophy
[Fit check]
Is Reddit PPL (Metallicadpa) right for you?
Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 6. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 6
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 6 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
A six-day linear-progression routine popularized by Metallicadpa. How to use: 1. Start with weights you can handle for all prescribed reps with good form 2. Main lifts (5x5): Use same weight for all sets. Start conservative! 3. Accessories (3x8-12): Use weight where you hit 8-12 reps with good form Progression: - Compound lifts: Add 2.5 kg/5 lbs per SESSION (not per week!) - Upper body: +2.5 kg / 5 lbs each session - Lower body: +2.5-5 kg / 5-10 lbs each session - Accessories: Increase weight when you hit 3x12 with good form If you fail: Repeat same weight next session. If you fail 2-3 sessions in a row, deload by 10%. Rest times: 3-5 min for compound lifts, 60-90 sec for accessories RPE target: 8-9 (1-2 reps in reserve)
Max lifts
Bench PressOverhead PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 6
- Weeks
- Planned weeks: 12
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
[What is PPL?]
IronFlow includes the six-day Metallicadpa Reddit PPL variant. Its weekly order is Push (bench focus), Pull (deadlift), Legs, Push (overhead-press focus), Pull (barbell row), Legs. This is not a selectable three-day version.
[Why IronFlow for PPL?]
Why IronFlow for PPL?
Accessory tracking
The included plan lists its accessories, including rows, raises, arm work, leg curls, and calves. Changes you make are edits, not part of the source progression.
Volume trends
Main lifts use five sets with a 5+ final set for bench, overhead press, barbell row, and squat; deadlifts are 1x5+. Accessory sets and rep ranges vary by exercise. IronFlow logs the sessions but does not apply load changes automatically.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Push (Bench Focus)
6 exercises
Bench Press
4 x 5 @ RPE 8 / 5+ @ RPE 8
Chest
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Overhead Press
3 x 8-12 @ RPE 8
Shoulders
3x8-12 RPE 8. Rest 60-90 sec.
Incline Dumbbell Press
3 x 8-12 @ RPE 8
Chest
3x8-12 RPE 8. Rest 60-90 sec.
Triceps Pushdown
3 x 8-12 @ RPE 8
Triceps
3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.
Lateral Raises
3 x 15-20 @ RPE 7
Shoulders
3x15-20 RPE 7. Rest 60 sec.
Overhead Triceps Extension
3 x 8-12 @ RPE 8
Triceps
3x8-12 RPE 8. Rest 60-90 sec.
Day 2
Pull (Deadlift)
6 exercises
Deadlift
1 x 5+ @ RPE 9
Back
1x5+ (AMRAP) RPE 9 - push hard! Rest 3-5 min.
Pull-ups or Lat Pulldown
3 x 8-12 @ RPE 8
Back
3x8-12 RPE 8. Rest 60-90 sec.
Seated Cable Row
3 x 8-12 @ RPE 8
Back
3x8-12 RPE 8. Rest 60-90 sec.
Face Pulls
5 x 15-20 @ RPE 7
Shoulders
5x15-20 RPE 7. Rest 60 sec.
Hammer Curls
4 x 8-12 @ RPE 8
Biceps
4x8-12 RPE 8. Rest 60-90 sec.
Dumbbell Curl
4 x 8-12 @ RPE 8
Biceps
4x8-12 RPE 8. Rest 60-90 sec.
Day 3
Legs
5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8
Legs
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Romanian Deadlift
3 x 8-12 @ RPE 8
Hamstrings
3x8-12 RPE 8. Rest 60-90 sec.
Leg Press
3 x 8-12 @ RPE 8
Legs
3x8-12 RPE 8. Rest 60-90 sec.
Leg Curl
3 x 8-12 @ RPE 8
Hamstrings
3x8-12 RPE 8. Rest 60-90 sec.
Calf Raises
5 x 8-12 @ RPE 8
Calves
5x8-12 RPE 8. Rest 60-90 sec.
Day 4
Push (OHP Focus)
6 exercises
Overhead Press
4 x 5 @ RPE 8 / 5+ @ RPE 8
Shoulders
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Bench Press
3 x 8-12 @ RPE 8
Chest
3x8-12 RPE 8. Rest 60-90 sec.
Incline Dumbbell Press
3 x 8-12 @ RPE 8
Chest
3x8-12 RPE 8. Rest 60-90 sec.
Triceps Pushdown
3 x 8-12 @ RPE 8
Triceps
3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.
Lateral Raises
3 x 15-20 @ RPE 7
Shoulders
3x15-20 RPE 7. Rest 60 sec.
Overhead Triceps Extension
3 x 8-12 @ RPE 8
Triceps
3x8-12 RPE 8. Rest 60-90 sec.
Day 5
Pull (Barbell Row)
6 exercises
Barbell Row
4 x 5 @ RPE 8 / 5+ @ RPE 8
Back
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Pull-ups or Lat Pulldown
3 x 8-12 @ RPE 8
Back
3x8-12 RPE 8. Rest 60-90 sec.
Seated Cable Row
3 x 8-12 @ RPE 8
Back
3x8-12 RPE 8. Rest 60-90 sec.
Face Pulls
5 x 15-20 @ RPE 7
Shoulders
5x15-20 RPE 7. Rest 60 sec.
Hammer Curls
4 x 8-12 @ RPE 8
Biceps
4x8-12 RPE 8. Rest 60-90 sec.
Dumbbell Curl
4 x 8-12 @ RPE 8
Biceps
4x8-12 RPE 8. Rest 60-90 sec.
Day 6
Legs
5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8
Legs
4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.
Romanian Deadlift
3 x 8-12 @ RPE 8
Hamstrings
3x8-12 RPE 8. Rest 60-90 sec.
Leg Press
3 x 8-12 @ RPE 8
Legs
3x8-12 RPE 8. Rest 60-90 sec.
Leg Curl
3 x 8-12 @ RPE 8
Hamstrings
3x8-12 RPE 8. Rest 60-90 sec.
Calf Raises
5 x 8-12 @ RPE 8
Calves
5x8-12 RPE 8. Rest 60-90 sec.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Push Pull Legs workout questions
The included Metallicadpa variant is six days: Push (bench focus), Pull (deadlift), Legs, Push (overhead-press focus), Pull (barbell row), Legs. Other PPL plans may use different schedules, but this template is not a three-day option.
The catalog labels this variant beginner, but it still schedules six sessions per week and lists a barbell, dumbbells, cables, and machines. Choose it only if that equipment and frequency fit your experience, recovery, and schedule.
No. The source describes adding 2.5 kg / 5 lb per session to compounds, increasing accessory loads after 3x12, repeating a load after a miss, and deloading 10% after 2–3 failed sessions. IronFlow does not apply these rules automatically; adjust loads yourself.
[Use this plan]