Coolcicada's Push/Pull/Legs Routine

[tapedispenser]

I know it's no longer Coolcicada's P/P/L if i make the following changes, but do they make sense from a bodybuilding stand point? I plan on running it L/P/P

changes marked in bold.

Legs (Quad/Ham/Calves):

Front Squats: 4x5-6
Deadlifts: 1x5
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

Flat DB Bench Press: 3x5
Seated DB Overhead Press: 3x5
Incline DB Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Weighted pull ups: 3x8
DB Rows: 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

[brake]

Apologies if this has been discussed earlier, I don't really wanna sift through 48 pages for 2 simple questions:

Why the choice to to 2x accessories afterwards (biceps and triceps)? Bi's and tri's get hit earlier with the compounds, surely one set is enough? Or is it because the rep/set range is low on the compounds that it doesn't stimulate growth enough?

Also, if I can't do incline (shoulder pain), should I make up the missing three sets from leaving that out by adding more sets to bench or OHP? EG: add 1 set to bench, making it 4x5, and 2 sets to OHP, making it 5x5.

Thanks guys

[Dipz94]

is it optimal to do this 2x a week? (as in p/p/l/rest/p/p/l)

[xAlteredxBeastx]

Would this still be effective with the compound being 5x5?

[Markovino7]

Is this routine good for bulking/adding mass? What should be changed to it in that case then?

[tonydiep0]

is it optimal to do this 2x a week? (as in p/p/l/rest/p/p/l)

you are supposed to this twice a week.

[FallenAlien]

Does anybody know why coolcicada decided to leave deadlifts out?

[avpasdf137]

Does anybody know why coolcicada decided to leave deadlifts out?

See below (from OP):

You can put deadlift into back day. Whether you decide to do this is up to you, and whether it works better or worse is not to be debated here.

I do deadlifts on back day with this program and have no issue with it.

[Mobster1995]

Loved this program been on it all year round with just a change of few things. I'm starting to find it a lot easier though I may just up the volume and throw in some extras
changing reps from 3x5 on compounds to perhaps 6-10. I like the challenge :P

[DannyKul]

What is a good replacement in this routine instead of rope pushdowns?

Or maybe it wouldn't matter if I just took that out completely?

[Coolcicada]

What is a good replacement in this routine instead of rope pushdowns?

Or maybe it wouldn't matter if I just took that out completely?

Have you a tricep extension machine?

[Ravaron]

This question may be asked already, but I'll ask it anyways:

You recommend doing Lyle's Bulking routine in advance before your P/P/L, even though it has no deadlifts, has your opinion on this remained the same?

[ezsauce]

thanks for posting this routine, looks great and I'm looking forward to getting onto this.

just a couple of questions:

you have posted the recommended frequency as P/P/L rest P/P/L, or PPLPPL rest. maybe I'm being stupid, but doesn't the first one have twice as many rest days as the second? (3 on 1 off, compared to 6 on 1 off) or are you supposed to have 2 days rest after the 6 on?

also with the job I am working in currently (terrible hours) it is extremely difficult for me to follow this routine at a gym, due to the crappy weekend closing times.
would you say routine would be as effective by using free weights only? obviously swapping the machine based excersises with a free weight alternative? i have squat rack, barbell dumbells at home but no machines or cable

thanks in advance

[Coolcicada]

This question may be asked already, but I'll ask it anyways:

You recommend doing Lyle's Bulking routine in advance before your P/P/L, even though it has no deadlifts, has your opinion on this remained the same?

Yup, I quite like Lyle's bulking routine.

thanks for posting this routine, looks great and I'm looking forward to getting onto this.

just a couple of questions:

you have posted the recommended frequency as P/P/L rest P/P/L, or PPLPPL rest. maybe I'm being stupid, but doesn't the first one have twice as many rest days as the second? (3 on 1 off, compared to 6 on 1 off) or are you supposed to have 2 days rest after the 6 on?

also with the job I am working in currently (terrible hours) it is extremely difficult for me to follow this routine at a gym, due to the crappy weekend closing times.
would you say routine would be as effective by using free weights only? obviously swapping the machine based excersises with a free weight alternative? i have squat rack, barbell dumbells at home but no machines or cable

thanks in advance

The first one have twice as many rest days as the second? (3 on 1 off, compared to 6 on 1 off). This is correct, you only have 1 day off if doing the 6 on.

Yup, free weights are fine. Just substitute exercises in that you can do.

[workinithard]

In this is replacing my 5x5

[fraudbuster]

started a couple weeks ago.. been awesome

[Rob22USMC]

I've been on this for a couple weeks now.. with the rep scheme, is this good for hypertrophy?

[StevethePilot]

Would you recommend this for a beginner doing it P/R/P/R/L/R/R and then after a few months do pplrppl regular routine?

[Coolcicada]

Would you recommend this for a beginner doing it P/R/P/R/L/R/R and then after a few months do pplrppl regular routine?

No.

[kurse196]

any specific reason incline db bench press is in a low rep range?

[Coolcicada]

any specific reason incline db bench press is in a low rep range?

It's barbell, same rep as flat bench. Not sure why you'd do more.

Let me know why you think it should be higher.

[kurse196]

It's barbell, same rep as flat bench. Not sure why you'd do more.

woops my mistake. Idk Im just curious. I've seen some ppl's here with 3x8 db bench instead of the 3x5 bb incline you have.


-edit-
saw you live in toronto. You go to uoft?

[Coolcicada]

woops my mistake. Idk Im just curious. I've seen some ppl's here with 3x8 db bench instead of the 3x5 bb incline you have.

-edit-
saw you live in toronto. You go to uoft?

No worries. I guess it's personal preference.

I do go to UofT. 4th year of undergrad. I lift at Goodlife though.

[kurse196]

No worries. I guess it's personal preference.

I do go to UofT. 4th year of undergrad. I lift at Goodlife though.

Rate the college's for me there. I'm applying for res and Idk how the fk to rate them. Only thing I know is one of them requires an essay and I dont wanna do that..

[Coolcicada]

Rate the college's for me there. I'm applying for res and Idk how the fk to rate them. Only thing I know is one of them requires an essay and I dont wanna do that..

University
New College
Victoria
Trin

I stayed at Chestnut residence in first year though. It's more expensive, a bit off campus, but good food. Residence was okay but slow elevators.

New college apparently has good food too and okay residence.

I moved in second year and rented a condo downtown with a friend. Much better.

/

Where are you from and what are you planning to study?

[kurse196]

University
New College
Victoria
Trin

I stayed at Chestnut residence in first year though. It's more expensive, a bit off campus, but good food. Residence was okay but slow elevators.

New college apparently has good food too and okay residence.

I moved in second year and rented a condo downtown with a friend. Much better.

/

Where are you from and what are you planning to study?

Doesn't university require an essay to get in? Or is that trin?

I'm from oakville. I applied for comp sci / engineering

[WontDieMirin]

Hey there I have a few questions, I imagine they have been answered a couple times already but quickly looking through the thread I couldn't find any answers.

This routine looks really interesting and I am excited to switch over to it but due to the lack of equipment I have available to me there are a few exercises that I will not be able to do such as...

Rope Pushdowns
Lat Pulldowns
Facepulls

Could anyone suggest some suitable alternative exercises I could perform to replace these?


Also I have been following ICF 5x5 for a while, and I think I am about ready to start cutting. For my cut does it make sense to transition into this routine and do it as I cut?. OR stick to ICF 5x5 for my cut and switch over to P/P/L when I start bulking again?

Thanks for reading, any answers would be great

[astensean]

Hey there I have a few questions, I imagine they have been answered a couple times already but quickly looking through the thread I couldn't find any answers.

This routine looks really interesting and I am excited to switch over to it but due to the lack of equipment I have available to me there are a few exercises that I will not be able to do such as...

Rope Pushdowns
Lat Pulldowns
Facepulls

Could anyone suggest some suitable alternative exercises I could perform to replace these?


Also I have been following ICF 5x5 for a while, and I think I am about ready to start cutting. For my cut does it make sense to transition into this routine and do it as I cut?. OR stick to ICF 5x5 for my cut and switch over to P/P/L when I start bulking again?

Thanks for reading, any answers would be great

This

and do whatever you can do, pull ups, overhead extensions, reverse dumbell flyes

[Coolcicada]

This

and do whatever you can do, pull ups, overhead extensions, reverse dumbell flyes

+1.

[kurse196]

@OP

you recommend this program on a cut?