Coolcicada's Push/Pull/Legs Routine

[joseal94]

My gym doesnt have a seated row machine...what exercise can i do to replace it?

[Coolcicada]

My gym doesnt have a seated row machine...what exercise can i do to replace it?

Bent-over barbell rows.

[Veikkooskar]

Its actually great

[joseal94]

I already do bent over row.. or i should just skip seated row

[Coolcicada]

I already do bent over row.. or i should just skip seated row

Yup.

[Kauzza]

Yup.

i am still a begginer my bench is around 165 lbs for 5 if i used this program would i still gain strength just as fast as a begginer program like icf 5x5 i enjoyed this one alot more than any begginer program

[joseal94]

Can i replace overhead dumbell extensions with dips on a flat bench or tricep kickback?

[joseal94]

can i replace overhead tricep extensions with skullcrushers?

[AestheticEB]

In, starting this next week!

[shreddywap]

This seems like a solid routine and I really want to give it a go after doing variations of PHAT for quite a while now.

However, I'm confused as to why the push days are structured differently from the others. I just can't imagine being able to realistically progress doing three compound lifts all on the same day. Might it not be more optimal to do something like so --

Push A

OHP 3x5
Incline DB Press 3x8-10

Push B

Incline BB Press 3x5
DB Shoulder Press 3x8-10

...and maybe throw in something like weighted dips 3x8-10 and flys 3x10-12? This way, you focus on one primary chest movement on one of your push days and one primary shoulder movement on the next, while the rest of your exercises are used as auxiliary/assistance exercises.

Just an idea, would love to hear your guys' opinions.

[anothergymer1]

Can I do this while cutting ? Also I have been lifting for 2 years. I have done a PPL before but is it fine if I do it again but using your version ?

[jbball92]

holy sh*t lmao this thread is still going? i used to post in here years ago

[joseal94]

Yeahhh

[Gerbs]

i am still a begginer my bench is around 165 lbs for 5 if i used this program would i still gain strength just as fast as a begginer program like icf 5x5 i enjoyed this one alot more than any begginer program

What do u consider not a beginner bench? 205?

[Burtle1]

what are your guys's step by step routines with this program ?

[Ridast91]

Hi man,

I know you said 1 question per person but seems silly to ask all these questions in different posts. Also these questions weren't answered in the first 15 pages so please have patience with me :-)

I'm gonna be starting on this program but I have a few questions. I've looked through the first ~15 pages but didn't find an answer.
I know the chosen exercises should be followed but I'll still ask :-).

General questions:
Why don't you do abs?
Can I do abs as often as I want? (Even every day?)
Should I do 2 ab exercises or only 1 if I only do them on leg days?

Push day questions:
Can I skip shrugs completely? Never did them and feel like my traps are fine.
If I were to add chest machine flyes (as you've said you've done) to burnout would I do it after incl bench or at the end of the workout i.e. after tricep iso's (or shrugs).

Pull day question:
Was it a typo when you wrote 4x10 barbell bicep curls instead of 3x10? (Same for squat?)

Leg day questions:
Can I do heavy leg presses 3x5 instead of squats? (Yates didn't do squats to my defence :-P)
Why isn't there a bigger hamstring exercise like RDLs and can I do RDLs?
Alternative to hamstring curls? (They hurt my knee, only sometimes though no idea why)
Can I do calf raises on some of the other days as well if I wanted to do extra calf work?

I'd rep you if I knew how.

[Coolcicada]

Hi man,

I know you said 1 question per person but seems silly to ask all these questions in different posts. Also these questions weren't answered in the first 15 pages so please have patience with me :-)

I'm gonna be starting on this program but I have a few questions. I've looked through the first ~15 pages but didn't find an answer.
I know the chosen exercises should be followed but I'll still ask :-).

General questions:
Why don't you do abs? You can add in abs
Can I do abs as often as I want? (Even every day?) Abs are no different than any other muscle. They need rest too.
Should I do 2 ab exercises or only 1 if I only do them on leg days?
Up to you.

Push day questions:
Can I skip shrugs completely? Never did them and feel like my traps are fine. Up to you
If I were to add chest machine flyes (as you've said you've done) to burnout would I do it after incl bench or at the end of the workout i.e. after tricep iso's (or shrugs).
Either or.

Pull day question:
Was it a typo when you wrote 4x10 barbell bicep curls instead of 3x10? (Same for squat?)
No because I do 2 sets close grip and 2 wide/normal grip.

Leg day questions:
Can I do heavy leg presses 3x5 instead of squats? (Yates didn't do squats to my defence :-P) Yup
Why isn't there a bigger hamstring exercise like RDLs and can I do RDLs? Yup
Alternative to hamstring curls? (They hurt my knee, only sometimes though no idea why)
Yup
Can I do calf raises on some of the other days as well if I wanted to do extra calf work?
Yup

I'd rep you if I knew how.

See bolded.

[Ridast91]

See bolded.

Thank you so much for the answers very appreciated <3

[antoniodebeljak]

Hello, i need help. I am new here, but i have been going to gym for over 3 years. What do you guys think on my PPLPPL-REST routine?
Monday Push A
Tuesday Pull A
Wednesday Legs A
Thursday Push B
Friday Pull B
Saturday Legs B
Here is my routine:
PUSH A (chest/shoulders/triceps)
-Flat Barbell Bench Press: 3x5 (90-120sec rest)
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) 1 AMQRAP
-Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
-Incline Barbell Bench Press: 3x5
-Dumbbell Side Lateral Raise: 3x10-12
-Rope Pushdowns (circuit machine): 3x10-12
-Overhead Dumbbell Extension or similar triceps exercise: 3x10-12

PUSH B (chest/shoulders/triceps)
-Seated Behind Neck Press: 3x5 (90-120sec rest)
Seated Behind Neck Press (Use 20% less weight than your previous working sets): 1 AMQRAP
-Incline Bench Press (Dumbbell or Barbell): 3x8-9 (25reps total) (60 sec rest)
-Close grip Bench Press: 3x10-12 (60 sec rest)
-Side Lateral Dumbbell: 3x10-12 (30 sec rest)
-Weighted triceps dips: 3x10-12 (30 sec rest)
-Standing Cable Side Lateral: 3x10-12 (15 sec rest)

PULL A (Back/Biceps/Traps):
-Rack Pull: 3x5 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Chin ups: 3x8-10 (25 total) (60 sec rest)
-T bar row: 3x8-10 (60 sec rest)
-Dumbbell rear delt row: 3x10-12 (30 sec rest)
-Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 (30 sec rest)
-Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 (30 sec rest)
-Shrugs: 4x10 (15 sec rest)



PULL B (Back/Biceps/Traps):
-Rack Pull: 3x5 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Lat Pulldowns: 3x8-10 (60 sec rest) (25 total)
-Barbell rows/dumbbell row: 3x8-10 (60 sec rest)
-Face pulls/cable machine rear delt: 3x-10-12 (30 sec rest)
-Biceps chin ups- 3x8-10 (25 total) (30 sec rest)
-Incline dumbbell curl (4x10-12) (30 sec rest)
- Shrugs: 4x10 (15 sec rest)

LEGS A
-Barbell Squats: 4x5-6 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Leg Press (optional if already doing above squats): 3x8-10
-Leg Extensions (circuit machine): 3x10-12
-Hamstring Curls (circuit machine): 3x10-12
-Standing Calf Raises (circuit machine): 5x10-12

LEGS B
-Barbell Squats: 4x5-6 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Romanian Deadlift: 3x8-9 (25 total)
-Dumbbell Lunges: 3x10-12
-Leg Extensions: 3x10-12
-Seated Calf Raises: 5x10-12

[antoniodebeljak]

Hello, i need help. I am new here, but i have been going to gym for over 3 years. What do you guys think on my PPLPPL-REST routine?
Monday Push A
Tuesday Pull A
Wednesday Legs A
Thursday Push B
Friday Pull B
Saturday Legs B
Here is my routine:
PUSH A (chest/shoulders/triceps)
-Flat Barbell Bench Press: 3x5 (90-120sec rest)
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) 1 AMQRAP
-Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
-Incline Barbell Bench Press: 3x5
-Dumbbell Side Lateral Raise: 3x10-12
-Rope Pushdowns (circuit machine): 3x10-12
-Overhead Dumbbell Extension or similar triceps exercise: 3x10-12

PUSH B (chest/shoulders/triceps)
-Seated Behind Neck Press: 3x5 (90-120sec rest)
Seated Behind Neck Press (Use 20% less weight than your previous working sets): 1 AMQRAP
-Incline Bench Press (Dumbbell or Barbell): 3x8-9 (25reps total) (60 sec rest)
-Close grip Bench Press: 3x10-12 (60 sec rest)
-Side Lateral Dumbbell: 3x10-12 (30 sec rest)
-Weighted triceps dips: 3x10-12 (30 sec rest)
-Standing Cable Side Lateral: 3x10-12 (15 sec rest)

PULL A (Back/Biceps/Traps):
-Rack Pull: 3x5 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Chin ups: 3x8-10 (25 total) (60 sec rest)
-T bar row: 3x8-10 (60 sec rest)
-Dumbbell rear delt row: 3x10-12 (30 sec rest)
-Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 (30 sec rest)
-Choice of one other bicep exercise (typically Hammer Curls): 3x10-12 (30 sec rest)
-Shrugs: 4x10 (15 sec rest)



PULL B (Back/Biceps/Traps):
-Rack Pull: 3x5 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Lat Pulldowns: 3x8-10 (60 sec rest) (25 total)
-Barbell rows/dumbbell row: 3x8-10 (60 sec rest)
-Face pulls/cable machine rear delt: 3x-10-12 (30 sec rest)
-Biceps chin ups- 3x8-10 (25 total) (30 sec rest)
-Incline dumbbell curl (4x10-12) (30 sec rest)
- Shrugs: 4x10 (15 sec rest)

LEGS A
-Barbell Squats: 4x5-6 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Leg Press (optional if already doing above squats): 3x8-10
-Leg Extensions (circuit machine): 3x10-12
-Hamstring Curls (circuit machine): 3x10-12
-Standing Calf Raises (circuit machine): 5x10-12

LEGS B
-Barbell Squats: 4x5-6 (90-120sec rest)
(Use 20% less weight than your previous working sets) 1 AMQRAP
-Romanian Deadlift: 3x8-9 (25 total)
-Dumbbell Lunges: 3x10-12
-Leg Extensions: 3x10-12
-Seated Calf Raises: 5x10-12

[HellMaster]

been atleast a year since ive been on this routine, cant wait to start my bulk again on it das it men

hey man. i am curious... when you do this routine for how long you do it and did you notice visible gains from it? thanks

[ImJJames]

Been on this routine for 3 months, love it. Really thought I would lose strength since this routine has A LOT less volume than my brosplit before this. But to my surprise I have gotten stronger.

[ballzaak]

Thoughts on adding flyes to the chest day? Would that be too much, should it swap out with another exercise...?

Thanks guys.

[emicur]

My 2c,

I’m not an expert whatsoever but I’m doing this for two months now and, in my humble opinion, this has to be one of the best, or the best, generalist intermediate level hypertrophy+strenght routines.
The program is balanced (i.e. works all body), has the perfect frequency of 2x per week while having enough volume for all body parts, and it also has a good balance between strength and hypertrophy training -> that’s what most people want in the end, specially average Joe gym-goers like me: to get both stronger and more muscular at the same time.

As many people do, I tried to add deadlifts as well but I stopped after two weeks because of two reasons:
1. It was a bit too taxing for my lower back, doing both hard squatting and deadlifting 2x per week. If I’d be tempted to add deadlift again, I’d personally do only ONE single set, immediately right after the barbell rows on pull day, and that’s it.
2. I did not feel I was adding much real gain by adding deadlifts on top of this routine, I felt that the gains were really marginal, IMHO.

I can see that many people try to do a lot of modifications and this and that but I think that’s not needed. I’m doing the routine EXACTLY as it is, as Coolcicada wrote it on the initial post, and it’s great. Do some light warm-up first, and add some cardio and/or abs if you want, but that’s it.

Four years after your post, thanks Coolcicada!

[Coolcicada]

^ Thank you so much for your kind post. I hope I was helpful.

I personally still have not found any real changes that are necessary to the OP. But anyone is free to do so if they want.

[ballzaak]

^ Thank you so much for your kind post. I hope I was helpful.

I personally still have not found any real changes that are necessary to the OP. But anyone is free to do so if they want.

I added dumbbell flyes to my routine, but I like to live on the wild side.

[rsouxlja7]

What is the best type of row for this routine? The barbell row starting with the weight on the floor or bent over row?

[grjo]

Could I do this on a cut as well (sorry if this is answered before in the thread..) ?

[EthridgeC]

Excuse me sir I have a question, but first I want to tell you a little about myself. At 15 I reached my max of 236 lbs, Since the beginning of last march I have lost over 60 lbs. Now I am 16 and I have found a passion for the gym and lifting. For the past 6-7 months I was on and off (mostly off) from weight lifting. I have tried 5x5 routines in the past like SS and ICF but I cannot stand only going 3 times a week. After only 2 weeks on this my lifts have been stronger than ever before. I want to ask if you think this is a good routine for a 16 year old to put on a decent amount of mass and strength?

[d0ff]

Hello, during this program i've made linear progression on flat bench but now i've been stuck on the same weight for several weeks. im still increasing in ohp, incline bench and tricep/shoulder exercises but my damn flat bench doesn't seem to increase, soon my incline is gonna surpass it. I've looked a ton at form videos and i think i have great form. Tucked shoulder blades, good arch, leg drive etc. Is there anything i can do to fix this? Any help is appreciated