Metallicadpa PPL: 5/3/1
The Reddit PPL with 5/3/1 on the main lifts, laid out the way the program's author suggested for lifters past the beginner stage. Bench, deadlift, squat, OHP and front squat run Jim Wendler's 4-week 5/3/1 wave, each followed by 5×10 at 50% of its training max (not on the deload week). Pull B opens with heavy barbell rows 5×5, then chest-supported rows 5×10. The rest of each day is the original PPL's accessory work.
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What is Metallicadpa PPL: 5/3/1?
This is the Reddit PPL set up for lifters past the beginner stage, following a template credited to the program's author: in a 2018 r/Fitness thread, u/Laddips pasted a comment from the PPL's author laying out a 5/3/1 version. The six days and the original accessories stay. What changes is the start of each day. Bench on Push A, deadlift on Pull A, squat on Legs A, overhead press on Push B and front squat on Legs B each run Jim Wendler's 5/3/1 wave off a training max, followed by 5×10 at 50% of that training max, Boring But Big style.
Pull B is different: it opens with heavy barbell rows for 5×5, then five sets of 10–12 chest-supported rows, before the rest of the pull day. After the main work, every day carries the original PPL accessories: pulldowns, cable rows, face pulls and curls on pull days, incline dumbbell press and the triceps and lateral-raise supersets on push days, RDLs, leg press, leg curls and calf raises on leg days.
Is Metallicadpa PPL: 5/3/1 right for you?
Run this when the linear Metallicadpa PPL has stopped working: the 5+ sets have stalled and resets only buy a few weeks, but you want to keep six days of PPL volume. It is a lot of work. The 5×10 sets come on top of the full accessory list, so it suits someone whose sleep, food and recovery are already in order. If you're new to lifting, start with the linear version.
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%, a 5/3/1 week finishing with a single at 95%, then a 40/50/60% deload. The last set of each non-deload week is an AMRAP, which tells you whether the training max is right. The 5×10 sets sit at 50% of the same training max and are left out on the deload week. After each cycle the training max goes up 5 kg on squat, deadlift and front squat, and 2.5 kg on bench and overhead press.
Barbell rows on Pull B work like the base PPL's rows: hit all 5×5 and the bar goes up 2.5 kg next time. The chest-supported rows and the other accessories use double progression: reach the top of the rep range on every set, then add 2.5 kg.
Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.
Metallicadpa PPL: 5/3/1 — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the sets marked AMRAP.
Week 16 sessions
Push A — Bench (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50% | — |
| Overhead Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull A — Deadlift (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50% | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs A — Squat (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Push B — OHP (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50% | — |
| Bench Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull B — Rows (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 5×5 | — |
| Chest Supported Incline Row (Dumbbell) | 5×10–12 | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs B — Front Squat (5s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Week 26 sessions
Push A — Bench (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50% | — |
| Overhead Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull A — Deadlift (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50% | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs A — Squat (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Push B — OHP (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50% | — |
| Bench Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull B — Rows (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 5×5 | — |
| Chest Supported Incline Row (Dumbbell) | 5×10–12 | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs B — Front Squat (3s week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×3 @ 70% 1×3 @ 80% 1×3+ @ 90% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Week 36 sessions
Push A — Bench (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×10 @ 50% | — |
| Overhead Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull A — Deadlift (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×10 @ 50% | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs A — Squat (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Push B — OHP (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×10 @ 50% | — |
| Bench Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull B — Rows (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 5×5 | — |
| Chest Supported Incline Row (Dumbbell) | 5×10–12 | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs B — Front Squat (5/3/1 week)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% AMRAP 5×10 @ 50% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Week 46 sessions
Push A — Bench (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | — |
| Overhead Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull A — Deadlift (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs A — Squat (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Push B — OHP (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | — |
| Bench Press (Barbell) | 3×8–12 | — |
| Incline Bench Press (Dumbbell) | 3×8–12 | — |
| Triceps Pushdownsuperset A | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset A | 3×15–20 | — |
| Triceps Extension (Dumbbell)superset B | 3×8–12 | — |
| Lateral Raise (Dumbbell)superset B | 3×15–20 | — |
Pull B — Rows (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 5×5 | — |
| Chest Supported Incline Row (Dumbbell) | 5×10–12 | — |
| Lat Pulldown (Cable) | 3×8–12 | — |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | — |
| Face Pull | 5×15–20 | — |
| Hammer Curl (Dumbbell) | 4×8–12 | — |
| Bicep Curl (Dumbbell) | 4×8–12 | — |
Legs B — Front Squat (Deload)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% | — |
| Romanian Deadlift (Barbell) | 3×8–12 | — |
| Leg Press (Machine) | 3×8–12 | — |
| Lying Leg Curl (Machine) | 3×8–12 | — |
| Standing Calf Raise | 5×8–12 | — |
Metallicadpa PPL: 5/3/1 — common questions
How is this different from the normal Reddit PPL?
The base PPL adds weight to the first lift every session. Here five of those lifts follow the 5/3/1 wave and add 5×10 volume after it, Legs B swaps back squats for front squats, and Pull B runs rows 5×5 plus a second row. The accessories and the six days are the same.
Did the PPL's author write this version?
It follows a template another Reddit user posted as a copy of the author's comment. We haven't found the original comment, so we credit it as based on Metallicadpa's PPL and Jim Wendler's 5/3/1.
Which lifts need a training max?
Squat, bench, deadlift, overhead press and front squat. Wendler's rule of thumb is about 90% of a recent max. The AMRAP sets show you whether the numbers are honest.
How long are the sessions?
About 55–75 minutes. The 5×10 sets make the main lift take longer than in the base PPL, and pull days carry the most accessory sets.
Can I cut it down to fewer days?
Not really. The program hits each muscle twice a week across six days, and dropping days breaks that. If six days is too many, a 4-day 5/3/1 template such as Boring But Big covers the strength side in less gym time.
Is there an app that runs Metallicadpa PPL: 5/3/1 for you?
Yes. Durata runs Metallicadpa PPL: 5/3/1 as written, free: the 6-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Based on u/Metallicadpa's PPL and Jim Wendler's 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.
5/3/1 is a trademark of Jim Wendler.
Run Metallicadpa PPL: 5/3/1 in Durata
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