Coolcicada's Push/Pull/Legs Routine

[ShammyHam]

Hey, I just have one question. I saw in a couple pages back when some one asked if this is an okay routine to do while cutting, you said no. Why is that? And I'm starting to cut now so what routine should I be doing instead then?

[Coolcicada]

Hey, I just have one question. I saw in a couple pages back when some one asked if this is an okay routine to do while cutting, you said no. Why is that? And I'm starting to cut now so what routine should I be doing instead then?

It's too much volume to cut with IMO. If you want to do it and cut, remove the optional exercises.

I am going to try this routine but I have a question. On the 3x5 do you go to failure? like the last rep (5th rep of every set) is a failure? or just before failure, so basically stopping the set even though you could get 1-2 more reps but you know they would be bad form and grinders? Thanks xD

You want to aim for 5. If you can do more than 5 with good form and easily, bump up the weight.

Hey Coolcicada, I just recently finished a beginner's LP program and have hit intermediate lifts. I also want to try Spiderman997's version because I like deadlifts. However, I don't see any sets and rep ranges listed for any of the exercises. Do you know what sets and reps I should be doing? Thanks!

I never did that routine, so I can't comment on the rep ranges.

[Sparkie94]

Thanks for the reply. So would something like this be correct?

So for example if I can get 3 sets of 5 reps with atleast 1-2 reps in the tank for each set should I carry on doing that until I find it easy then bump up the weights? So one week I had 1-2 reps in the tank for each set, then like a week or so after I feel like I have 2-3 in the tank, should I bump up the weight to where I feel like 1-2 in the tank again? So on the line of this below...

1st work set: 100kgx5 (1 or 2 in the tank)
2nd work set: 100kgx5 (1 or 2 in the tank)
3rd work set: 100kgx5 (last rep very hard with slow positive, couldn't have got another with good form)

For the next workout/week:

1st work set: 100kgx5 (2 or 3 in the tank)
2nd work set: 105kgx5 (1 or 2 in the tank)
3rd work set: 105kgx5 (last rep very hard with slow positive, couldn't have got another with good form)

Then next time start with 105kgx5 where I may feel 2-3 in the tank and so on? ofc it's never going to be linear but hopefully you get the point xD

[Coolcicada]

^ Yup, that is mostly correct. 1st set would be the full 105kg. These are the "working sets" that are listed. So, if you do a few sets before, that's fine too.

I think 5kg is too much of a jump, usually 5lbs (2.2kg). And it is not in the same week, but the one after if possible. You might/should be stuck on one weight for two or three workouts.

//

I'm surprised how many of you guys are cutting on this routine... How do you feel honestly?

[ShammyHam]

Alrite cool, thanks. And I have one more question. On this routine, or any in general, do you do pyramid sets? Like for flat bench, let's say i do 135, do I jump straight into 135 for all 3 sets or start with like 95 first set, then 125 second and, then 135 third set? Or do I just full out pump 3 sets of 135?

I'm surprised how many of you guys are cutting on this routine... How do you feel honestly?

Pretty good. I started this on monday and im planning to do P/P/L/P/P/L/Rest, I even add in db flyes for chest day and im not feeling as sore as I did in my before routine which I just ended this week. (My before routine was Chest/Back/Legs/Shoulders/Arms/Whatever maybe cardio & abs/Rest, so I hit chest on monday hard as hell but only for one day a week. So I want to see how I progress with only doing 3 exercises per chest routine but twice a week)

That and I'm pretty young (17) if it has any role.

[Thomass1992]

Been lifting consistently since November last year, and ive been doing this routine for about 10 weeks now, (upper lower four day split) and starting to get tired of it. Should I modify it or progress onto your PPL?

Please advise!! Much appreciated!


FitNotes Workout - Tuesday 21st April 2015

** Barbell Bench Press **
- 65 kgs x 5 reps
- 65 kgs x 5 reps
- 65 kgs x 5 reps
- 65 kgs x 5 reps

** Barbell Row **
- 77.5 kgs x 6 reps
- 77.5 kgs x 6 reps
- 77.5 kgs x 6 reps

** Lateral Machine Raise **
- 32.0 kgs x 12 reps [PR]
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps

** One Arm Lat Pulldown **
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps

** Cable Lat Pulldown **
- 52.0 kgs x 8 reps [PR]
- 52.0 kgs x 8 reps

** Cable Face Pull **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** S/s Dumbbell Rear Delt Raise **
- 6.0 kgs x 12 reps
- 6.0 kgs x 12 reps

** Single Arm Cable Tricep Pull Down **
- 18.0 kgs x 10 reps [PR]
- 18.0 kgs x 10 reps

** Dumbbell Curl **
- 16.0 kgs x 8 reps [PR]
- 16.0 kgs x 7 reps

FitNotes Workout - Monday 20th April 2015

** Barbell Squat **
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps

** Stiff-Legged Deadlift **
- 95.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 95.0 kgs x 8 reps

** Leg Press **
- 125.0 kgs x 10 reps
- 125.0 kgs x 10 reps

** Seated Calf Raise Machine **
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Seated Leg Curl Machine **
- 20.3 kgs x 12 reps
- 20.3 kgs x 12 reps

** Back Extention **
- 12.0 kgs x 15 reps

** Cable Crunch **
- 61.3 kgs x 13 reps
- 61.3 kgs x 13 reps
- 61.3 kgs x 13 reps

** Hip Abduction **
- 25.0 kgs x 25 reps

** Hip Adduction **
- 25.0 kgs x 25 reps


The other upper and lower are very similar but exersises vary slightly.

[campeao]

Whats a suitable replacement for face pulls i was thinking bent over flyes? Dont have the cables neccesary for face pulls.

Would close grip bench be a suitable replacement for rope pushdowns as well?

[Nicklol]

im lowering my volume drastically by following that routine.. and I do a once a week split.

[jakins33]

Been working out for 12 years and this got me the best results by far:

monday 5x5
BB bench
Bent over row
bb curl
squat

Wed. 3x10
DB Flyes
Lat pulldown
Incline db curl
Calf Raise

Friday 3x8
Incline DB or Incline BB Pres
Deadlift/ rack pull
Preacher curl
Lunges

Add accesories if you want, but this is the core.

[dylanmcauley33]

In, just started this week. I know have beginner lifts but in military and have lots of time to train so love the 6x a week.
Will be deadlifting also

[planetaryslave]

How long do you run this program ? for entire life ???

I love this program just by reading it

Im doing ICF now ...will shift ASAP after i complete this one ..

What about starting weights / progression ? im into PPL man wish i could run it now

[WontDieMirin]

Started this program today! Cya later ICF 5x5.

I had my first session today, and it was a PULL session. My god this workout is exactly what I needed, so much more fun, engaging, intense, and didn't take phuarking 2 hours to complete a session!

But seriously thanks a bunch for this program Coolcicada, I am looking forward to some awesome workouts to come and some sweet gains.

[Coolcicada]

Ty for 600k.

[dylanmcauley33]

What's the progression scheme ? Like add weight weekly or did i miss something in the thread.

[chriskarimi]

Nice man. Been looking for a solid P/P/L routine to follow...just been lacking motivation in the gym you know? Writing this schedule down and will use for next 2-3 months, maybe longer. Thanks bud.

[Tonyy926]

Hey cool, could the flat bench and incline bench be done with dumbbells instead? And if so would it still be the same rep range?

Thanks

[Coolcicada]

Hey cool, could the flat bench and incline bench be done with dumbbells instead? And if so would it still be the same rep range?

Thanks

Yes and yes. If you have trouble with a high weight on DB bench, try 8-10 instead then.

[Tonyy926]

Yes and yes. If you have trouble with a high weight on DB bench, try 8-10 instead then.

Alright thanks!

[regnagmef]

Heya, this routine looks great, just a couple of questions:
My gym unfortunately lacks machines for lat pulldown, leg extension and leg curls. It does have a glue ham raise device.

1. Can I substitute lat pulldowns with pull-ups/chin-ups?
2. Is there a valid substitute for the leg extensions and leg curls, maybe lunges and glute ham raises, or will it end up being "too compound"?

[Kartiloco]

I've been training for ~ 10-11 months now, started with something like SL but in higher rep ranges, then regular SL, then ICF 5x5 for the last ~ 5 months.
I'm so tired of 5x5 Squats 3 times a week, and those > 2 hour workouts in a packed commercial gym, hogging the only power rack my gym has for almost an entire session...

Current numbers are ~200 lbs Bench for 5x5, ~290 lbs Squat 5x5, ~350 lbs Deadlift 1x5

Am I ready for this?

I guess it would be ok to do EZ Bar Skullcrushers (lying on flat bench, bringing bar all the way back behind my head) instead of Overhead Dumbbell Extension ?

And also, Barbell Shrugs instead of Dumbbell Shrugs (we don't have a Shrug machine) ? Dumbbells only go up to 110 lbs in my gym ^.^

[ryan0931]

Bent dumbbell flys for face pulls? I tried and couldn't even do them with 10lbs. Pissening

[Kartiloco]

I've been training for ~ 10-11 months now, started with something like SL but in higher rep ranges, then regular SL, then ICF 5x5 for the last ~ 5 months.
I'm so tired of 5x5 Squats 3 times a week, and those > 2 hour workouts in a packed commercial gym, hogging the only power rack my gym has for almost an entire session...

Current numbers are ~200 lbs Bench for 5x5, ~290 lbs Squat 5x5, ~350 lbs Deadlift 1x5

Am I ready for this?

I guess it would be ok to do EZ Bar Skullcrushers (lying on flat bench, bringing bar all the way back behind my head) instead of Overhead Dumbbell Extension ?

And also, Barbell Shrugs instead of Dumbbell Shrugs (we don't have a Shrug machine) ? Dumbbells only go up to 110 lbs in my gym ^.^

Bump + I got one more question:

What about lower back development when choosing not to do Deadlifts on this version?
I mean where is lower back strength / hypertrophy gonna come from, Rows? Squats? Lol
Thoughts on adding hyperextensions or Good Mornings to Back day?

[Kartiloco]

I have to ask one more question, sorry.

I've been training for ~11 months coming straight from ICF 5x5 to this program now. Have reached intermediate numbers on compound lifts basically.

Let's compare chest volume of ICF 5x5 with this routine.

ICF had me doing an average of 12 sets for chest over the course of the week, with a frequency of 3 days / week.

This program: 12 sets for chest (if you do PPL/PPL/Rest, so two push days each week). ICF has a little more Overhead Pressing volume than this program.

So overall: ICF = same chest volume, maybe even slightly more (more OHP), higher frequency

My question is ... how am I going to grow my chest with this program if it has
A) slightly less volume B) lower frequency
than my previous program (ICF 5x5) ?
Not to mention that with a Full Body 3 x a week program like ICF, you hit chest on Monday, Wednesday, Friday, which means you come in fresh each time and PROBABLY are able to lift more total weight over the week than by doing Incline Bench right after Flat Bench, because you're already fatigued of course.

Don't get me wrong, I don't wanna go back to ICF. In fact, I hate it by now I hate squatting 5x5 three times a week. I'm just curious how I'm gonna progress if it actually has me doing less volume & frequency than my previous program? Thanks!

[Kartiloco]

B2K & P. Diddy - Bump Bump Bump

[Ion33]

Is this (starting each session w/ a strength lift) superior to having separate 'strength' and 'hypertrophy' days when the goals are physique related?

[planetaryslave]

WHATS The prog scheme in this program ?

[ushman92]

I have been doing this routine for about 7 weeks now and just have a few questions.
Is there enough sets per mussel group in this workout? I feel like when I do this from start to finish it takes me about a half hour. Which seems kinda quick. Also there are only 9 sets for chest? And 6 sets for back? I'm just looking around and people are doing 15-20 sets per mussel group. So are they just doing too much? Or is this just a lighter workout?

[MarkinhusZN]

I got a important question,
Could I add dips, decline dumbell press on chest day and pull ups on back day?
I feel my lower chest needs more definition and isnt pull ups one of the best back exercises?

[Liammx]

if i add deadlifts on pull day, would it be acceptable to add deadlifts into PULL A, and then for the second pull day for the week add rack pulls for PULL B?

Cheers

[abehnan]

I have been doing this routine for about 7 weeks now and just have a few questions.
Is there enough sets per mussel group in this workout? I feel like when I do this from start to finish it takes me about a half hour. Which seems kinda quick. Also there are only 9 sets for chest? And 6 sets for back? I'm just looking around and people are doing 15-20 sets per mussel group. So are they just doing too much? Or is this just a lighter workout?

Maybe you're not going hard enough?
Every time you do the required amount of reps, increase the weight. It should be enough.