Coolcicada's Push/Pull/Legs Routine

[Coolcicada]

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

No.

[Ntando1996]

What courses u doing in university/college??

[Coolcicada]

What courses u doing in university/college??

Human Genes and Diseases.

[grux12]

Human Genes and Diseases.

Hmmm I always thought you'd planned on becoming a surgeon.

[LiftCore]

Decent as. I'm going to get on this ASAP, although I'll probs chuck in a few more accessory/isolation exercises in there for a bulk. Repped.

[Coolcicada]

Hmmm I always thought you'd planned on becoming a surgeon.

Not sure what I want to go into. Courses I have now are pretty general:

Physiology
Biochem
Genetics
Biology

Neurophysiology is a total mind ****, I am curious how the cardiovascular system will be - as a cardiology was once (and still is) a dream.

[grux12]

Not sure what I want to go into. Courses I have now are pretty general:

Physiology
Biochem
Genetics
Biology

Neurophysiology is a total mind ****, I am curious how the cardiovascular system will be - as a cardiology was once (and still is) a dream.

I hear ya. I'm still gonna shoot for emergency medicine.

[xSup3r]

looks like my routine.

[linkin90]

do you ever switch it up and do shoulder presses first on your push days? Or do you always bench first?

[Coolcicada]

do you ever switch it up and do shoulder presses first on your push days? Or do you always bench first?

Very rarely do I do shoulder press first - this happens only when all 3 benches are taken.

[KrazyEyezKillah]

Relatively generic but sensible and well thought out routine. Gjdm

[PumpingFreak]

Just got a question in terms of progression and your routine..

Etc if we look at compound lifts like BB bench its target as 3x5. So first I pick a weight that I know I can lift for 3x5 then I slowly build 5lbs on each session. And if I hit a wall for more than 4 sessions/2 weeks and I can't add those 5lbs and Im stuck at the same lbs/kgs and reps I take a deload and reset the weight with 10-15% or something like that and build back up? I know this will work best for compound lifts.

What about the more iso work that is target as 3x10-12. It the same as described above? Just that it will take longer to progress on iso movements than compunds?

[Jhemre]

Looks balanced, nice...

[itwasntme184]

y u do shrugs on push rather than pull day

[Leeholly55]

Do you reccomend cutting on this workout ? if not what do you do ?

[Coolcicada]

Just got a question in terms of progression and your routine..

Etc if we look at compound lifts like BB bench its target as 3x5. So first I pick a weight that I know I can lift for 3x5 then I slowly build 5lbs on each session. And if I hit a wall for more than 4 sessions/2 weeks and I can't add those 5lbs and Im stuck at the same lbs/kgs and reps I take a deload and reset the weight with 10-15% or something like that and build back up? I know this will work best for compound lifts.

What about the more iso work that is target as 3x10-12. It the same as described above? Just that it will take longer to progress on iso movements than compunds?

Yes in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

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I've always done shrugs on push day since the beginning but you move it over.

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Reduce the volume if you want to cut. Ex: do only one row, remove the optional stuff.

[2L8forGrace]

IMO this is my favorite split to run personally.

Fundamentally, our routines are fairly close. I usually like to add DL, replace the leg press with a single leg movement, and add some Glute ham raises among a few other small changes.

Repped for a good routine.

EDIT:

On the dreaded spread...

[wrestler271]

So lets say I run spider's routine because it has deads, and I'm pretty big on deads, can it still be used for size, what kinda rep ranges should I use since I love strength just as much, and would I run it like Monday/Wednesday/Friday?

[wrestler271]

Now that I look at it I do like your push day much better, so could I just take his routine and throw your push day in there instead?

[Coolcicada]

Now that I look at it I do like your push day much better, so could I just take his routine and throw your push day in there instead?

Both are meant to be run 6 days a week.

I'm not 100% certain on the rep ranges of dead lifts, I would assume you can keep it 3*5 or 5*5.

[Broscientist88]

I was going to to lyle mcdonald's GBR but this routine looks great, everything i love.. can i still see optimal growth without the deadlift? i know im a noob but ive always been preached that deadlift is a necessity, which is why i was confused when i saw lyle doesn't include it in his routine either ( although he suggests you can add once a week if you like ).

[NZninja101]

It's pretty good.

[Coolcicada]

I was going to to lyle mcdonald's GBR but this routine looks great, everything i love.. can i still see optimal growth without the deadlift? i know im a noob but ive always been preached that deadlift is a necessity, which is why i was confused when i saw lyle doesn't include it in his routine either ( although he suggests you can add once a week if you like ).

I would begin with SS and move into my routine after.

[wrestler271]

Both are meant to be run 6 days a week.

I'm not 100% certain on the rep ranges of dead lifts, I would assume you can keep it 3*5 or 5*5.

But is what I said still fine? I wana use his routine but put your push day instead of his because it just has variety and volume, cool?

[Coolcicada]

But is what I said still fine? I wana use his routine but put your push day instead of his because it just has variety and volume, cool?

Yes sir, but you need to workout 6 days a week, not 3.

[wrestler271]

Yes sir, but you need to workout 6 days a week, not 3.

Damn so..
Push
Pull
Legs
Rest
Push
Pull
Legs

And same workout even though its twice a week for the muscle groups?..and what kinda increments am I doing?

[Coolcicada]

Damn so..
And same workout even though its twice a week for the muscle groups?..and what kinda increments am I doing?

Yes, and for this reason I listed it as an intermediate routine.

5lbs/week in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

--My apologies for the delayed responses, doing a pre-lab :/

[OCDbrah]

I did pull day yesterday and substitued rows for 3 sets of heavy deads and today I just attempted the heavy squats and was already burnt out from the deads the day before so goodluck to you guys saying you're going to heavy dead/squat back to back two times a week lol It's not easy

[wrestler271]

Yes, and for this reason I listed it as an intermediate routine.

5lbs/week in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.

--My apologies for the delayed responses, doing a pre-lab :/

So I'm going to be DL'in twice a week, lets say I do 405x5 Tuesday, Friday I do 410x5 or stay the same weight?

[wrestler271]

I did pull day yesterday and substitued rows for 3 sets of heavy deads and today I just attempted the heavy squats and was already burnt out from the deads the day before so goodluck to you guys saying you're going to heavy dead/squat back to back two times a week lol It's not easy

Squats n deads for days man.