Coolcicada's Push/Pull/Legs Routine

[deepsal]

can someone explain why op left out deadlifts in his original routine?

[deepsal]

as a noob id like to know how does op's routine compare to this if i add deadlifts to this routine?





Push (Chest/Triceps/Shoulders): A

Incline Dumbbell Fly 3x8-12
Standing Barbell Overhead Press: 3x8-12
Incline Dumbbell Press: 4x8-12
Dumbbell Side Lateral Raise: 3x10-15
Cable Pushdowns: 3x8-12
Overhead Cable Extension: 3x8-12
Shrugs: 3x12-15

Pull (Back/Biceps): A

Barbell Rows: 3x8-12
Lat Pulldowns: 3x8-12
Seated Cable Rows: 3x8-12
Seated Face-Pulls: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12

Legs (Quad/Ham/Calves): A

Back Extension: 3x8-12 (if you don't know what this is, see bottom of page)
Leg Press: 4x8-12
One- Legged Hamstring Curl: 3x12-15
One-Legged Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12

Push (Chest/Triceps/Shoulders): B

Incline Barbell Press 3x8-12
Seated Dumbbell Overhead Press: 3x8-12
Flat Dumbbell Press: 3x8-12
Side Lateral Raise Machine: 3x10-15
Underhand Cable Pushdown: 3x8-12
Overhead Dumbbell Extension: 3x8-12
Shrugs: 3x12-15

Pull (Back/Biceps): B

T-Bar Row: 3x8-12
V-Bar Lat Pulldowns: 3x8-12
Bent-Over Dumbbell Rows: 3x8-12
Reverse Pec-Dec: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12

Legs (Quad/Ham/Calves): B

Back Extension: 3x8-12
Back Squat: 4x8-12
Lying Hamstring Curl: 3x12-15
Leg Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12

[krisco69]

as a noob id like to know how does op's routine compare to this if i add deadlifts to this routine?





Push (Chest/Triceps/Shoulders): A

Incline Dumbbell Fly 3x8-12
Standing Barbell Overhead Press: 3x8-12
Incline Dumbbell Press: 4x8-12
Dumbbell Side Lateral Raise: 3x10-15
Cable Pushdowns: 3x8-12
Overhead Cable Extension: 3x8-12
Shrugs: 3x12-15

Pull (Back/Biceps): A

Barbell Rows: 3x8-12
Lat Pulldowns: 3x8-12
Seated Cable Rows: 3x8-12
Seated Face-Pulls: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12

Legs (Quad/Ham/Calves): A

Back Extension: 3x8-12 (if you don't know what this is, see bottom of page)
Leg Press: 4x8-12
One- Legged Hamstring Curl: 3x12-15
One-Legged Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12

Push (Chest/Triceps/Shoulders): B

Incline Barbell Press 3x8-12
Seated Dumbbell Overhead Press: 3x8-12
Flat Dumbbell Press: 3x8-12
Side Lateral Raise Machine: 3x10-15
Underhand Cable Pushdown: 3x8-12
Overhead Dumbbell Extension: 3x8-12
Shrugs: 3x12-15

Pull (Back/Biceps): B

T-Bar Row: 3x8-12
V-Bar Lat Pulldowns: 3x8-12
Bent-Over Dumbbell Rows: 3x8-12
Reverse Pec-Dec: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12

Legs (Quad/Ham/Calves): B

Back Extension: 3x8-12
Back Squat: 4x8-12
Lying Hamstring Curl: 3x12-15
Leg Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12

OP's routine has lower volume, and compound movements are kept at 3x5, also there are no A and B workouts, you just do the same twice a week.
I think your routine has too much volume for a PPL, but if you feel you can handle it, go for it. But keep in mind that you need to progress over the weeks, and with a volume that high you might get burned out very quickly.
Why would you start with chest fly's on push day, and back extensions on leg day? Doesn't seem right, unless you're doing these for your warmup

[Mobster1995]

My lifts gone up a lot on this programme gonna change the rep around though
My bench is 100kg 3x5
incline dumbbell bench are 35kg each hand 3x5
and squats 110kg for 3x5

So i'm going to change compounds for 3x6-8 for a while
is that okay OP?

[HelloDominick]

For the barbell row, all of the squat racks were taken and did instead one arm dB row. Is that fine? Still did the range of 3x5 just like in the OP.
For the biceps I did incline dB Curls and hammer Curls as well same rep range

[daddyuk]

For the barbell row, all of the squat racks were taken and did instead one arm dB row. Is that fine? Still did the range of 3x5 just like in the OP.
For the biceps I did incline dB Curls and hammer Curls as well same rep range

Why do you row in a squat rack?

[HelloDominick]

Why do you row in a squat rack?

I meant to say the squat racks was full so I did one arm row instead

[bulldog91]

does high bar vs low bar squat matter for this routine?

[AntiochusIII]

I have a pretty bad front delt imbalance. Should I replace Barbell press with dumbell shoulder press? Or just do both?

[HelloDominick]

Can I do legs once or add it to the 2nd day of pull ? My gym is in the city and travel time is at least an hour half....

[Coolcicada]

does high bar vs low bar squat matter for this routine?

Sorry, I don't post regularly anymore. Can't remember the differences between the two but I do high myself.

For the barbell row, all of the squat racks were taken and did instead one arm dB row. Is that fine? Still did the range of 3x5 just like in the OP.
For the biceps I did incline dB Curls and hammer Curls as well same rep range

Might be better to just use a machine if you have one.

I have a pretty bad front delt imbalance. Should I replace Barbell press with dumbell shoulder press? Or just do both?

Dumbbell IMO and double check your form.

Can I do legs once or add it to the 2nd day of pull ? My gym is in the city and travel time is at least an hour half....

add it to the 2nd day of pull

[kstandbarmyarmy]

Great programme, really helping my OHP. Ive gained 5kg on it so far and no signs of stopping. Just wondering if daily grease the groove pull ups would affect recovery or adding in a daily pull up programme to improve numbers. My pull up numbers have fallen badly since this programme doesnt use them. Im one of those people that needs to train pll ups regularly otherwise they go to pot.

[krisco69]

Great programme, really helping my OHP. Ive gained 5kg on it so far and no signs of stopping. Just wondering if daily grease the groove pull ups would affect recovery or adding in a daily pull up programme to improve numbers. My pull up numbers have fallen badly since this programme doesnt use them. Im one of those people that needs to train pll ups regularly otherwise they go to pot.

Have you thought of doing pull ups instead of pull downs? I also follow this PPL routine and I do 2 sets of pull downs followed by 2 sets of pull ups (instead of 3 sets of pull downs)

[5trength]

I only have a barbell and dumbbells as I lift at home. A power rack and a bench is all I've got. For legs, is the following effective;

Squat
SLDL
Front squat
Good Mornings
Calf raises


Or

Squat
SLDL
Bulgarian Split Squat
Good Mornings
Calf Raise

[krisco69]

I only have a barbell and dumbbells as I lift at home. A power rack and a bench is all I've got. For legs, is the following effective;

Squat
SLDL
Front squat
Good Mornings
Calf raises


Or

Squat
SLDL
Bulgarian Split Squat
Good Mornings
Calf Raise

I think both would work perfectly

[HelloDominick]

When should I increase weights for the compound lifts and for the the accessory exercise. Is every week good to add 10lbs

[Reppintothemax]

When should I increase weights for the compound lifts and for the the accessory exercise. Is every week good to add 10lbs

Definately do 10 for squats id say 5 for bench.

[strengthgained]

How often do I add weight

[Coolcicada]

How often do I add weight

this

[strengthgained]

this

Every time right..

Also, I'm curious; on the push day, I expected my shoulders to be completely fatigued after OHP. And they sortve were for incline but not as much as I thought

Am I wrong to assume there may be difficulty there since you go from bench to OHP to INcline bench which all use your shoulders?

[SimplyNick96]

I made this spreadsheet for use with this PPL routine. Thanks OP, you've really inspired me to start a solid routine.

I've made little changes (which is what push 1/push 2 and pull 1/pull 2 signify) to the routine, some of which include:

1) 1-2 more reps on compound exercises (preference)
2) alternating v bar + wide bar on pulldowns every pull workout (width + thickness according to google, also because i like variety)
3) alternating flat bb and incline bb with flat db and incline db every push workout (plataued on flat BB on 2 months of ICF, so i figured alternating with db can't be that bad)
4) added a 3 exercise ab routine to leg day (because why not)
5) added chin ups + pull ups (personal goals)

and probably some other stuff I can't remember.

It only has 2 weeks in it, my goal is to update it every 2 weeks and add 2 more.

Enjoy guys.

edit: i forgot to add calf raises. fml. just add it yourselves lol

[drummaboyyyy]

In on this. Had a sick workout last night (push), and my shoulders weren't too bad destroyed after OHP. Looking forward to running this for around 5-6 months and making some sick gainzzzzz. Didn't see anything about deloading, personal preference?

[aramilamastia]

Is the order in which you perform the exercises important? To save time at the gym, I've just been circuiting it all. Bench-->OHP-->Tricep Pulldown-->Bench-->OHP-->Tri-->Repeat, etc.

[HelloDominick]

Is the order in which you perform the exercises important? To save time at the gym, I've just been circuiting it all. Bench-->OHP-->Tricep Pulldown-->Bench-->OHP-->Tri-->Repeat, etc.

For push, I do all the compound movement first, so flat Bb, incline then move to ohp/seated dB press. Finish with the raises and triceps.
I add decline/incline flys as well even though it's not listed.

[antonyr]

is this for 3x a week or 6x?

im wanting to do 6 but is it too much volume?

halp plz

[antonyr]

halp ^

[Supearman]

halp ^

Did you even read the thread

"I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]"

[antonyr]

Did you even read the thread

"I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]"

can i change the 3x5 for the incline to 4x10

why low reps for chest and no high


dafuq

[strengthgained]

Why did OP abandon us?

If i Progress on 2+ lifts per session, my final exercises suffer like Curls

[thepulse999]

Why did OP abandon us?

its a 28 page thread about a single routine. Every single question that could possibly be asked has already been answered.

a lot of the recent questions are just dumb "can i change x for y?"