Coolcicada's Push/Pull/Legs Routine

[Coolcicada]

PLEASE:

No debates about what routine is best.
No debates about the usefulness of the deadlift.
No debates about exercise selection and or frequency.

Thank you.

______________________________________

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
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
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 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

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
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

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

* I did not list any warm-up exercises. *

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.

IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:

Contributed by Spiderman997.

Legs:
Squat
Hack squat
Leg extensions
Hamstring curls
SLDL
Calves

Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns

Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls

IMO, Coolcicada's P/P/L is a intermediate routine. I would advise you to start with either Starting Strength (see thread at top of TBB section) or Lyle McDonald's Generic Bulking Routine (a Upper/Lower).

My other threads: [Clickable Links]

Important BODYBUILDING TIPS FOR BEGINNERS -- Complete With Pictures.

Current Goals and Plans to Achieve them - Originally posted in June 2012.

And of course:

www.bodybuildingsuccess.tumblr.com
www.facebook.com/bodybuildingsuccess

That is all.

[tdlfctnn123]

Gonna follow this in a few week should get stickied... good job bro!

[Ntando1996]

In. No debate or argument about, try it boys!

[DerekEt]

It's actually not bad

[CynicalSphere]

My question is (im not debating, im just wondering why): Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?


Anyway, great post, should be sticky'd

[Jericoe]

This routine is definitely the best. Good log.

[GymShowerNap]

no deadlifts/rack pulls = you're back may lack

[AdCon]

I've been doing a similar thing the past few months as a beginner, I followed a layout that I think you or spiderman posted a while ago and adapted it.

Seem to be making good gains so far. But I was just wondering what order you suggest to do it in e.g. PPL, LPP or any other order.

Seems like a solid routine though!

[bogui94]

In on first page.
Sounds like a good routine.

[RollTideNation]

no deadlifts/rack pulls = your back may lack

Strong correlation between the two colored words


GJ. Great routine.

[Coolcicada]

My question is (im not debating, im just wondering why): Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?

Anyway, great post, should be sticky'd

But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.
Also, I do believe that even JUST Flat Bench + Shoulder Press.

[mightyillidan]

in
a routine from Coolcicada its definitely good

[fr100]

What is the frequency that you recommend?

3 days on 1 off?

[Coolcicada]

Updated OP with a routine that has deadlifts from Spiderman997.

What is the frequency that you recommend?

3 days on 1 off?

Great question.

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

[UnknownOrigin]

In, routine looks solid man. GJ

[GymShowerNap]

Nah.

What is stopping people (using your routine) to getting huge upper backs but proportionately small spinal erectors?

[fr100]

Updated OP with a routine that has deadlifts from Spiderman997.



Great question.

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

~

Can you substitute overhead tricep extensions for skullcrushers and ez barbell curls for incline curls?

I mean i know i can but is it optimal?

[OCDbrah]

But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.

That doesn't make sense, the reason why you wouldn't be able to shoulder press is because your shoulders are getting worked on incline press so you're still working shoulders?


Good routine either way, I will try this when I'm finished cutting.

[Lendogg]

Curious... why no higher reps for chest?

[Coolcicada]

That doesn't make sense, the reason why you wouldn't be able to shoulder press is because your shoulders are getting worked on incline press so you're still working shoulders?
Good routine either way, I will try this when I'm finished cutting.

All I'm trying to say is, Bench then OHP then Incline. Thats the way it should be done.

Otherwise, Incline one day, and OHP the next rotation.

~

Can you substitute overhead tricep extensions for skullcrushers and ez barbell curls for incline curls?

I mean i know i can but is it optimal?

No, you want one overhead exercise.
On biceps, sure.

Curious... why no higher reps for chest?

I kept all the compound movements to the same rep range.

What is stopping people (using your routine) to getting huge upper backs but proportionately small spinal erectors?

If you love deadlifts, please see Spiderman997's routine or simply add it or rack pulls into mine.

I also mentioned that this routine should be done AFTER a routine like SS.

[fr100]

Just one more question,

In your opinion, squeezing type of movement for chest isnt effective?

[Tb0282]

I like both you and Spider's routine. Might give those a try when I hit the 2/3/4 plate standard

[nicholkid]

Just curious, what is your reason to do compounds for 5 reps but everything else is 10?

[CynicalSphere]

But if you were to do incline first, you won't be able to shoulder press, therefore sacrificing shoulder development.
Also, I do believe that even JUST Flat Bench + Shoulder Press.

Thanks, might try switching this up. I get a better chest contraction when I do incline, so I might try out incline > OHP > flat...but this is a very good frame to play around with

[Coolcicada]

Pec flys are good but hard to execute properly.

Compounds I like the low rep range to focus on getting strength gains. Everything else is "hypertrophy range." It kinda combines PHAT into one day.

[grux12]

IF YOU ARE LOOKING FOR A ROUTINE WITH DEADLIFTS, PLEASE SEE SPIDERMAN997's ROUTINE BELOW:

Successful colored text is successful. <3

[dannym37]

Is this workout effective 3 days a week? Like, AxBxCxx?

[Tb0282]

Is this workout effective 3 days a week? Like, AxBxCxx?

As long as you progress on your lifts and eat in a surplus yes. It won't be as optimal, but you will see results.

[RollTideNation]

Is this workout effective 3 days a week? Like, AxBxCxx?

The whole point of a p/p/l is to repeat it 2x a week in a fashion like:
push
pull
legs
off
repeat

etc



But yes, you can do that if you want. More frequency is better.

[nlucen1]

In on first page.

Great looking routine. I may consider this for when I am done with PHAT.

GJ man