Metallicadpa PPL
Cutting
Intermediate
Machine strength
Plan Details
The Metallicadpa PPL routine by Gabrfrosti is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
WHAT IS THE PROGRAM? It's 6 days a week. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. Personally, I would run the program in the Pull, Push, Legs order. REST Rest as long as is needed between sets. For a general guideline, I would recommend: 3-5 minutes between your first exercise of the day 1-3 minutes between all your other exercises Don't worry too much about rest times, and worry more about just getting all your sets and reps in. CAN I DO AB WORK ON THIS PROGRAM? Yes. I would recommend doing ab work on your deadlift days and your squat days if you want to do ab work. Nothing major, just do a few sets of (weighted) planks or a few sets of ab wheel and some hanging leg raises.
Routine detail
Day 1
Day 1 - Pull
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,12,12 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Cable Rope Face Pull
5 Sets x 15,20,20,20,20 Reps
Dumbbell Hammer Curl
4 Sets x 8,12,12,12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8,12,12,12 Reps
Day 2
Day 2 - Push
Est. 0 min
6 exercises
Barbell Bench Press
7 Sets x 5 Reps
Barbell Military Press
4 Sets x 8,12,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Cable Shoulder Extension
3 Sets x 8,12,12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 15,20,20 Reps
Day 3
Day 3 - Legs
Est. 0 min
5 exercises
Barbell Squat
7 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 8,12,12,12,12 Reps
Machine Leg Press
3 Sets x 8,12,12 Reps
Machine Seated Leg Curl
3 Sets x 8,12,12 Reps
Machine Calf Raise
7 Sets x 8,12,12,12,12,12,12 Reps
Day 4
Day 4 - Pull
Est. 0 min
6 exercises
Barbell Bent-Over Row
7 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,12,12 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Cable Rope Face Pull
5 Sets x 15,20,20,20,20 Reps
Dumbbell Hammer Curl
4 Sets x 8,12,12,12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8,12,12,12 Reps
Day 5
Day 5 - Push
Est. 0 min
6 exercises
Barbell Military Press
7 Sets x 5 Reps
Barbell Bench Press
5 Sets x 8,12,12,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Cable Shoulder Extension
3 Sets x 8,12,12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 15,20,20 Reps
Day 6
Day 6 - Legs
Est. 0 min
5 exercises
Barbell Squat
7 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 8,12,12,12,12 Reps
Machine Leg Press
3 Sets x 8,12,12 Reps
Machine Calf Raise
7 Sets x 8,12,12,12,12,12,12 Reps
Machine Seated Leg Curl
3 Sets x 8,12,12 Reps
