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 runs squat 5×10 at 50% of the same training max — BBB-style volume that rises as the TM does.
Advanced
6 days/week
4-week cycle · repeats
~50–70 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Metallicadpa PPL: 5/3/1?
This is the famous Metallicadpa PPL — the Reddit push/pull/legs spreadsheet — rebuilt for the lifter its linear progression has stopped serving. The six-day structure and every accessory are untouched: lat pulldowns, cable rows and five sets of face pulls on pull days, incline dumbbell work and the triceps/lateral-raise supersets on push days, RDLs, leg press, leg curls and calves on leg days. What changes is the engine. The first exercise of five sessions — bench on Push A, deadlift on Pull A, squat on Legs A, overhead press on Push B, barbell rows on Pull B — now runs Jim Wendler's 5/3/1 wave off a training max instead of adding 2.5 kg every single session.
Legs B is the exception, and a deliberate one: rather than a second wave, it runs squats 5×10 at 50% of the same training max — Boring But Big-style volume that rises automatically as the wave advances the TM, preserving the base program's twice-weekly squat frequency without doubling the heavy stress.
Who it's for
Is Metallicadpa PPL: 5/3/1 right for you?
Run this when you've milked the base Metallicadpa PPL — the 1×5+ top sets have stalled and resets only buy a few weeks — but you're not willing to give up six-day PPL volume for a barbell-only intermediate program. It's a powerbuilding routine for someone with real recovery habits: six sessions a week of this accessory load on a stalled-novice work capacity will bury you. If you're new, start with the linear version; if six days is the problem rather than the progression, the 4-day 5/3/1 templates like Triumvirate cover the strength side with far less gym time.
Progression
How progression works
The five wave lifts cycle over four weeks: a 5s week topping out at 85% of the training max, a 3s week at 90%, the 5/3/1 week finishing with a single at 95%, then a 40/50/60% deload. Every non-deload top set is an AMRAP — the rep score that tells you whether the TM is honest. After each cycle the TM moves up 5 kg on squat and deadlift and 2.5 kg on bench, press and rows. Everything else — the Legs B squat, all accessories — grinds along on double progression, adding reps within 8–12 (or 15–20 for face pulls and raises) before adding weight. Durata treats the wave squat and the volume squat as separate progression slots, so the 5×10 day never disturbs your training max.
% of Training Max, +2.5 kg TM per cycleDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses% of Training Max, +5 kg TM per cycle
Durata 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 @ 50% | 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 @ 50% | 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 @ 50% | 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 @ 50% | 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 |
FAQ
Metallicadpa PPL: 5/3/1 — common questions
How is this different from the normal Reddit PPL?
Only the first lift of each day changes. Base Metallicadpa progresses it linearly — one 5+ set, add 2.5 kg next session. Here those lifts follow the 5/3/1 percentage wave and grow 2.5–5 kg per month instead. Same accessories, same six days, slower but far more durable progress.
Why does squat show up on both leg days?
Legs A squats heavy on the wave; Legs B squats 5×10–12 at a separate, lighter working weight that progresses by reps first. You get frequency and volume without two maximal squat days in one week.
What training max do I start with, and for which lifts?
Squat, bench, deadlift, overhead press and barbell row each get a TM at roughly 90% of a recent max. Durata seeds all five from your logged estimated 1RMs, and the AMRAP top sets it records each week confirm whether those numbers were honest.
How long are the sessions?
Plan for 60–90 minutes. Pull days are the longest — six exercises, including five sets of face pulls and eight total sets of curls. The deload week trims the main work but the accessories remain.
Can I cut it down to fewer days?
Not really — the program is built as six with each muscle hit twice weekly, and dropping days breaks that symmetry. If six is unrealistic, run the base PPL on a 3-on rotation instead, or move to a 4-day 5/3/1 template and keep your TMs.
Source: Metallicadpa PPL × Jim Wendler 5/3/1
Durata 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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