Coolcicada's Push/Pull/Legs Routine

[xpin2winx]

this is pretty much exactly what i did during my dreamer bulk. 3 days on, 1 day off, 2 days on, 1 day off, 1 day on, 1 day off, Repeat. Best gains of my life

[Coolcicada]

this is pretty much exactly what i did during my dreamer bulk. 3 days on, 1 day off, 2 days on, 1 day off, 1 day on, 1 day off, Repeat. Best gains of my life

.

[lefteris7]

Will more volume cause harm? I do a 5-6 day push pull leg and do 25 sets per workout. I do recover though and increase weight each session.

[Coolcicada]

Will more volume cause harm? I do a 5-6 day push pull leg and do 25 sets per workout. I do recover though and increase weight each session.

Nope.

[Coolcicada]

10k reps bump.

[Brenjam]

In the program would you recommend doing seated dumbbell press or standing barbell?
And could you do incline dumbbell instead of barbell?

[Coolcicada]

In the program would you recommend doing seated dumbbell press or standing barbell?
And could you do incline dumbbell instead of barbell?

Either is fine. - Your better off with the barbell in terms of increasing 5lbs/week unless you have 2.5lb increases of dumbbells - ie: 67.5, 72.5 etc.

Yes.

[Brenjam]

Either is fine. - Your better off with the barbell in terms of increasing 5lbs/week unless you have 2.5lb increases of dumbbells - ie: 67.5, 72.5 etc.

Yes.

Thanks, would you keep incline dumbbell at 3x5?

[corvade]

Go all the way down on incline bench?


Is it bad to do pushups/flyes to try and get a pump before benching?



Where would I work in Dips, since I can't do any, and I'm working up on them.

[OCDbrah]

Go all the way down on incline bench?


Is it bad to do pushups/flyes to try and get a pump before benching?



Where would I work in Dips, since I can't do any, and I'm working up on them.

pump before bench? lol warmup maybe but don't want to pre exhaust the chest

you should touch chest with barbell like regular bench

[Coolcicada]

Thanks, would you keep incline dumbbell at 3x5?

Yeah. You can also experiment with 3*8.

[Coolcicada]

Go all the way down on incline bench?
Is it bad to do pushups/flyes to try and get a pump before benching?
Where would I work in Dips, since I can't do any, and I'm working up on them.

Full range of motion on all exercises.

Warmup.

No dips.

[corvade]

BUMP. Follwing this exactly as written. Leg day. Gonna hammer down.

[sameer12]

alt to BB row? (herniated disc)

[Coolcicada]

alt to BB row? (herniated disc)

Chest supported seated rows:



That feel when that's my exact gym in the video .

BUMP. Follwing this exactly as written. Leg day. Gonna hammer down.

My leg day too.

[Skeeeeet]

what about the frequency?

[Coolcicada]

what about the frequency?

What about the frequency?

[Snakesrul3]

What about the frequency?

What about the frequency?

[Coolcicada]

What about the frequency?

Lol, serious though:

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

[Snakesrul3]

Lol, serious though:

Which P is push and which one is pull?






Jking bro nice routine

[FeelTheFear]

bump

[lefteris7]

Some questions.
1) How do you do facepulls? seated, kneeling or standing? Also do you do it for rhomboids or rear delts?
2) Can i add 2 forearm exersices on pull days? Behind the back forearm curls supersetted with overhand DB forearm curls for 3 sets. I don't think it will be taxing for the CNS
3) Can I replace the barbell with dumbbels on upper body exersices (bench, incline press, bb curls etc.) I always feel that with barbells the stronger arm takes over.
4) Isn't it better to do P/L/P/Rest/P/L/P so that the rear delts and traps get enough rest?
5) What do you do to warm up your rotator cuff?

[moimoi123]

Could i add cable flies to chest day?
Im workin on mind - muscle connection so i could burn out on cable flies as last exercise.

[gueroz28]

Do you do the entire PPL in one day?

[moimoi123]

Do you do the entire PPL in one day?

Tempted to neg

[Tb0282]

Do you do the entire PPL in one day?

No, they are each a separate day.

[BradCathie]

My pull and legs day look quite similar to yours. My push day lacks a direct shoulder pressing movement though and is more chest orientated.

Most of my exercises are 8-15 reps though.

[Coolcicada]

Could i add cable flies to chest day?
Im workin on mind - muscle connection so i could burn out on cable flies as last exercise.

Yup. Watch Ian's video on proper flies.

[Coolcicada]

Some questions.
1) How do you do facepulls? seated, kneeling or standing? Also do you do it for rhomboids or rear delts?
2) Can i add 2 forearm exersices on pull days? Behind the back forearm curls supersetted with overhand DB forearm curls for 3 sets. I don't think it will be taxing for the CNS
3) Can I replace the barbell with dumbbels on upper body exersices (bench, incline press, bb curls etc.) I always feel that with barbells the stronger arm takes over.
4) Isn't it better to do P/L/P/Rest/P/L/P so that the rear delts and traps get enough rest?
5) What do you do to warm up your rotator cuff?

I do standing.
Forearm is fine, I do reverse curls.
Barbells is suggested for the progression.
I find pplppl is fine for most.
Just side extensions for rc.

[Tb0282]

My leg day too.

Great video my sir.

Ever see these videos?