Coolcicada's Push/Pull/Legs Routine

[Coolcicada]

Hi guys, feel free to add exercises, remove exercises, or train at any time. If you use common sense, all will be ok

[StevenG01]

Hi guys, feel free to add exercises, remove exercises, or train at any time. If you use common sense, all will be ok

Do you think this program is suitable for a teenager who hasn't followed a previous program with little to no muscle mass or would you recommend a 5x5 program?

[Jboy2007]

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]

Aren’t those the same thing?

[fyzeX]

Do you think this program is suitable for a teenager who hasn't followed a previous program with little to no muscle mass or would you recommend a 5x5 program?

As he has stated in the thread, he suggests starting off with SS if you haven't lifted before. This is an intermediate program!

[Coolcicada]

Aren’t those the same thing?

It's a little confusing but they are not the same thing. It might be easier to understand as

P/P/L[REST]P/P/L[REST]P/P/L[REST]P/P/L[REST]
vs
P/P/L/P/P/L[Rest]P/P/L/P/P/L[REST]

The first is you rest after working out for three days, the second is working for 6 days straight then one day off.

[Jboy2007]

Thanks for the clarification, repped!

[Coolcicada]

Apollo

[Supearman]

This thread brings back so many good memories

[Oniwasaka]

Greetings, i've been following your program for the last month and i believe it is quite good, all round and good for building strength and muscle. However, as i am trying to perform exercises with better form to achieve greater results i found myself wondering about 1 or 2 thing which are not mentioned. The first things first, adding weight is associated with training or set?, and second what tempo would you recommend? At this stage i think 3010 is preferable but what about in a month or so? should i move to 4020 or should i adjust tempo per exercise?

[Coolcicada]

Greetings, i've been following your program for the last month and i believe it is quite good, all round and good for building strength and muscle. However, as i am trying to perform exercises with better form to achieve greater results i found myself wondering about 1 or 2 thing which are not mentioned. The first things first, adding weight is associated with training or set?, and second what tempo would you recommend? At this stage i think 3010 is preferable but what about in a month or so? should i move to 4020 or should i adjust tempo per exercise?

Hi. Just add weight once you can preform all the sets with the top range of the reps easily. For example: Rope Pushdowns (circuit machine): 3x10-12. If you can do 3 sets of 12 reps, it's time to change the weight. For exercises like bench, if you can do all five reps for three sets, change the weight.

Not sure what you mean by tempo but if you mean like three seconds up, 2 seconds down, it doesn't matter.

[marinecore]

Probably been asked 100x

I've followed a simmilair routine on and off for a few years
I slack for a few months (sucks)

I'm now at like 83kg not much size should I just cut to get to sub 10 then bulk up? Or should I just bulk this happens to me a lot I slim down loose muscle then get complacent and lazy for a few months

It's a vicious cycle I really want to get out of.

if I do cut will it be best practices to do with this workout? I would like to do 5x5 vs 3x5 as I feel that's not enough for me
And add in an ab day on the L day I'll also be doing cardio 5x a week for 20 mins.

Thanks

[heckofagator]

Im sure this has been covered and I'll try to read back a bit to see, but if someone answers in the mean time......

since there's only 1 Push, 1 Pull and 1 Leg list, do you the exact same workout 2x a week, assuming the 6 day split? Or do you want to find alternat exercises for the 2nd set of 3 for the week?

[Coolcicada]

Im sure this has been covered and I'll try to read back a bit to see, but if someone answers in the mean time......

since there's only 1 Push, 1 Pull and 1 Leg list, do you the exact same workout 2x a week, assuming the 6 day split? Or do you want to find alternat exercises for the 2nd set of 3 for the week?

Hi, it's up to you. You can keep it the same or switch the order of the compounds (ie lat pulls before rows). I would personally just keep it the same.

Probably been asked 100x

I've followed a similair routine on and off for a few years
I slack for a few months (sucks)\

Thanks

Hi, it would be difficult to get through this routine and recover if you are cutting. I would not recommend this routine. Try one with less volume like an upper/lower.

Also, don't think you need to cut all the way down to sub 10.

[heckofagator]

What have you home gyms guys, with no circuit machines, come up for as far as Leg day? I have barbell, dumbells, SSB, GHD. Going to try and come up with a mixture using that stuff.

[MIGhuntr]

Just started doing a PPL workout after doing some research. I have been doing metal's linear progression workout but some of this intreags me. Couple of questions.
1. Doing PPL rest PPL give enough rest to rebuild the muscles?
2. Metal's is 4x5 then 1x5+ failure set. Are the sets of 5 in this like that or are you just doing enought weight that you are pretty much failing anyway?
3. What kind of rest are you putting between sets.
4. Where are you putting cardio, or are you? I've seen some ppl say they do PPL hard enough to not need cardio...

I really like this because I've had 2 back surgeries so doing DL and Squats aren't really in the cards for me.

Thanks,
Awesome post.

[Breeezyyy]

I’ve just started this routine and nearly been a month. When doing the compounds would a 3-4 minute rest between sets be ideal for muscle+strength then on the accessory exercises rest between 1-2 minutes?

Thanks

[ryan0931]

I know you stated to start on 5x5, but let’s say I’ve done that a year ago. Haven’t lifted since then and just did ICF for a month. Lifts could still benefit from that program, but I’m tired of it and want to put on mass faster. Would it be a good idea to hop on this PPL?

[ryan0931]

I’ve just started this routine and nearly been a month. When doing the compounds would a 3-4 minute rest between sets be ideal for muscle+strength then on the accessory exercises rest between 1-2 minutes?

Thanks

Sounds ideal if you need that time for the next set. Rest as long as you need to so that you hit those heavy lifts while progressing. I believe that’s what I’ve read before from candito

[Breeezyyy]

Sounds ideal if you need that time for the next set. Rest as long as you need to so that you hit those heavy lifts while progressing. I believe that’s what I’ve read before from candito

thanks man, also if I’m training for both hypertrophy an strength should i do both workouts in the 5-6 rep range for compounds or do the first 3 days heavy and then Thursday/Friday/Saturday 8-12 reps if that makes sense?

[hardgainer57]

If you do rack pulls you are a ***

[ryan0931]

thanks man, also if I’m training for both hypertrophy an strength should i do both workouts in the 5-6 rep range for compounds or do the first 3 days heavy and then Thursday/Friday/Saturday 8-12 reps if that makes sense?

I get what you’re saying but not able to tell you if that’s optimal or not. I was thinking of doing the same thing though. I’m just going to follow the template as it is posted in the OP. Instead of switching rep ranges for the compounds, I’m going to add weight on the first 3 workouts and keep it the same the next 3 workouts to really nail it.

I’d say keep your compounds in the lower reps EVERY workout. The amount of isolation movements after them should be plenty for hypertrophy

[ImNameless]

I wanna hit every muscle group twice a week while training 4 times per week.
Is legs-push-pull-rest-full-rest-rest
a good way to do it?

[Coolcicada]

I wanna hit every muscle group twice a week while training 4 times per week.
Is legs-push-pull-rest-full-rest-rest
a good way to do it?

Probably better to do a Upper/Lower Split like https://jcdfitness.com/2009/01/lyle-...lking-routine/.

[malikabdulwahab]

Well, I have a question. Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?

[Coolcicada]

Well, I have a question. Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?

If you do incline first wouldn’t it affect your should press? You gotta pick what you want to start if. I feel that the order I have them in is best.

[M477y]

Wondering if me changing pull to this is alright:
Deadlift 3x5
Bent Over Rows (from floor) 3x5
Pull-ups 3x8-10
Seated Rows 3x8-10
Facepulls 3x10-12
Barbell Bicep Curl (alternate between close and normal grip) 4x10-12
Other Bicep Exercise 3x10-12

And then I added straight and upward cable fly supersets to push and dumbbell lunges to legs. Is this too much volume? (Apologies for my naivity, I just want to know if I should be subbing exercises etc instead of just straight up adding exercises in?)

Also why 3x5 and not 5x5?

Cheers

[SamJarGong]

Hi, just wanted some advice from you all. I'm currently following coolcicadas ppl. I have some fat on my stomach, mostly the lower stomach. I also find that eating lots of rice and porridge keeps putting me putting on more fat, with no real benefits when compared with eating a bit less. So I'm wanting to shed the stomach fat whilst putting on muscle from the routine. I've started doing 250-300 calories on the cross trainer each workout, at a heart rate of about 140bpm (I'm 32 years old) so is nicely in the weight loss category of cardio. I'm worried I will find it harder to gain muscle and add weights if I'm doing cardio as others have told me cardio kills gains.
So I wanted to ask you guys for advice, how can I add the muscle whilst keeping the fat off and preferably shedding it? Are these two things possible at the same time or not? There's plenty of articles over Google saying it is but I'd rather take advice from real people.
My ultimate goal is to shed enough to reveal my abs, although I know this is a long term goal and don't expect an overnight solution.
If the answer is nutrition based , which I suspect It is, then could you give me details.
Thanks in advance for your help!

[danielmoo]

Also why 3x5 and not 5x5?

Cheers

Recoverable volume. 5x5 twice a week is just a bit too much, 3x5 is perfect and is plenty volume to progress.

[RecyclingCan02]

This sounds like a really good program, I'm going to use this.

[abu779]

I am a beginner and starting with fitness this week Can i do this PPL with machines ? Should i do it once a week or 2 ?