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Home » Programs » Best Bodybuilding Programs » Coolcicada 6 Day PPL Spreadsheet

Coolcicada 6 Day PPL Spreadsheet

Last updated June 10, 2020
Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Coolcicada PPL is a popular 6 day PPL  that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters.

As it is a PPL, it is a flexible template that does not need to be strictly adhered to with respect to exercise selection, but if it is your first time running a PPL program then it is advised to do it as written for at least 12 weeks.

For more, check out Lift Vault’s collection of PPL Programs.

Contents

  • 1 Coolcicada PPL Program Overview
  • 2 Coolcicada 6 Day PPL Spreadsheet (with Deadlifts)
  • 3 Coolcicada 6 Day PPL Spreadsheet (without Deadlifts)
  • 4 Questions about PPL Programs?
    • 4.1 Related Posts

Coolcicada PPL Program Overview

  • 6 day PPL split
  • You can run it as: PPL[rest]PPL or PPLPPL[rest]
  • You can run it back to back as long as you continue to make progress
  • The general exercises are as follows:
  • Push Day (shoulders/triceps/chest)
    • bench press: 3×5
    • overhead press: 3×5
    • incline bench press: 3×5
    • dumbbell side lateral raise: 3×10-12
    • tricep pushdowns: 3×10-12
    • overhead dumbbell extension: 3×10-12
    • shrugs: 3×10-12
  • Pull Day (back/biceps)
    • [optional] deadlifts: 1×5
    • barbell rows: 3×5
    • lat pulldowns: 3×8-10
    • seated rows: 3×8-10
    • facepulls: 3×10-12
    • barbell bicep curls: 4×10-12
    • alternate bicep curl: 3×10-12
  • Leg Day (quadriceps, hamstrings, calves)
    • squats: 4×5-6
    • leg press: 3×8-10
    • leg extensions: 3×10-12
    • hamstring curls: 3×10-12
    • standing calf raises: 5×10-12

As you can see, this isn’t rocket science. Generally speaking, you’re hitting a heavy compound movement for 3 to 4 sets of around 5 reps, followed by two accessory movements per body part for 3 or 4 sets of 8 to 12 reps.

If you don’t like a particular exercise for the biceps, shoulders, triceps, etc., then swap it out.

Below you’ll find two spreadsheets for the coolcicada PPL: one with deadlifts and without deadlifts. Unless you have a good reason not to, you should be doing deadlifts.

Coolcicada 6 Day PPL Spreadsheet (with Deadlifts)

both spreadsheets via /u/AngryJazz

Coolcicada Workout Plan Template PPL Program for Beginners | LiftVault.com

Coolcicada 6 Day PPL Spreadsheet (without Deadlifts)

I accidentally had an incorrect template linked here. It has been replaced with a spreadsheet that matches what was originally shared on the BB.com forums.

Template PPL Coolcicada *Fixed 4/16/20* | LiftVault.com

Questions about PPL Programs?

Discuss PPL programs with other lifters on the Lift Vault Forum.

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Filed Under: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

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