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Metallicdpas PPL (Reddit)

by Yoh A.
33 athletes joined

Program Description

Metallicdpas’ PPL targeted towards beginners, linear progression based. https://thefitness.wiki/reddit-archive/a-linear-progression-based-ppl-program-for-beginners/

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2025 05:51
  • Last Edited
    Sep 17, 2025 02:17

Summary

Unlock your strength potential with the Metallicdpas PPL program, a 6-week journey designed for dedicated lifters looking to maximize their gains. This 6-day-a-week routine focuses on a balanced Push-Pull-Legs split, incorporating compound and isolation movements to target every muscle group effectively. With a mix of barbell, dumbbell, and cable exercises, you’ll build muscle and enhance your overall performance in a garage gym setting. Get ready to push your limits and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.1%
Biceps
9.3%
Front Delts
9.2%
Middle Delts
9%
Hamstrings
8.8%
Lats
6.6%
Chest
6.3%
Quadriceps
6.3%
Glutes
5.1%
Rear Delts
4.7%
Calves
4.5%
Abs
2.4%
Lower Back
2.3%
Forearms
1.4%
Adductors
1.1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
2
1
12 reps
9 reps
-
-
3
Seated Row (Cable)
3
12 reps
-
4
Face Pull
5
20 reps
-
5
Hammer Curl
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Single Arm Overhead Tricep Extension
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
5
12 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
5 Sets
20 Reps
-
5
Hammer Curl
4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
5 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
5 Sets
12 Reps
-
Day 4
1
Barbell Row
5 Sets
5 Reps
-
2
Lat Pulldown
2 Sets
1 Set
12 Reps
9 Reps
-
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Face Pull
5 Sets
20 Reps
-
5
Hammer Curl
4 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-