logo
BoostcampPNG

Metallicdpas PPL (Reddit)

by Sean

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, Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 04:18
  • Last Edited
    Mar 15, 2026 02:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
-