The CoolCicada PPL is a free 6-day Push/Pull/Legs program that started as a post on the BodyBuilding.com forums. You train each movement pattern twice a week: push days hit chest, shoulders, and triceps; pull days hit back and biceps (with an optional deadlift); leg days cover quads, hamstrings, and calves. Main compound lifts run at 3-5 sets of 5 reps, and accessory work fills in at 3-4 sets of 8-12 reps. There are two spreadsheet versions below: one with deadlifts on pull day, and one without.
The program runs on simple linear progression. Add weight every session when you hit the prescribed reps. There’s no AMRAP, no RPE, no percentage-based loading. You just show up, hit your sets, and add a small plate next time. High frequency is the other piece of it: by running push, pull, and legs twice per week, you’re getting each muscle group in the gym every 3-4 days instead of once.
It’s a good fit for intermediate lifters who can get to the gym 6 days a week and want to build both size and strength at the same time. If you’re newer to lifting, I’d start with a 3-day linear program first, like Starting Strength or StrongLifts 5×5, before jumping into 6-day training. If you can only train 3-4 days, you’ll get more out of something like the PPL collection that has 3-4 day variants. For more PPL options, check out Lift Vault’s collection of PPL programs.
Table of Contents
- 1 CoolCicada PPL on Boostcamp App
- 2 CoolCicada 6 Day PPL Spreadsheet (with Deadlifts)
- 3 CoolCicada 6 Day PPL Spreadsheet (without Deadlifts)
- 4 CoolCicada PPL Program Overview
- 5 CoolCicada PPL FAQs
- 5.1 Is CoolCicada PPL good for beginners?
- 5.2 How long should I run CoolCicada PPL?
- 5.3 What’s the difference between the with-deadlifts and no-deadlifts versions?
- 5.4 How do I progress on CoolCicada PPL?
- 5.5 Can I run CoolCicada PPL 3 or 4 days a week?
- 5.6 How does CoolCicada PPL compare to Reddit PPL (Metallicadpa)?
CoolCicada PPL on Boostcamp App
The CoolCicada PPL is available on the Boostcamp app, where it logs your sets and tracks your progression session to session. The app version is free. Other popular PPL programs on Boostcamp include the Reddit PPL (Metallicadpa).
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CoolCicada 6 Day PPL Spreadsheet (with Deadlifts)
CoolCicada 6 Day PPL Spreadsheet (without Deadlifts)
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
- 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
You’re hitting a heavy compound movement for 3-4 sets of around 5 reps, followed by accessory work for 3-4 sets of 8-12 reps. The pattern is the same every week. If you don’t like a particular exercise for biceps, shoulders, or triceps, swap it out for something that works for you.
Both spreadsheets below were built to Lift Vault standards from the original program. The with-deadlifts version includes a 1×5 deadlift set on pull day. The without-deadlifts version removes it entirely.
CoolCicada PPL FAQs
Is CoolCicada PPL good for beginners?
No, it’s not a great starting point. Six days of training per week is a big commitment, and beginners recover well from less frequent, lower-volume training. You’ll make faster progress on a 3-day linear program first.
I’d start with Starting Strength or StrongLifts 5×5 for your first 3-6 months, then move to something like CoolCicada PPL once your squat, bench, and deadlift have some real weight on them.
How long should I run CoolCicada PPL?
Run it until progress stalls. There’s no set end date. The original recommendation was to stick with it as written for at least 12 weeks before making major changes, so give it that much time before you start swapping exercises or adjusting volume.
When you stop adding weight session to session on the main lifts, that’s a sign you’ve gotten most of what this program has to offer for now. At that point you can deload and reset, or move to a more advanced intermediate program.
What’s the difference between the with-deadlifts and no-deadlifts versions?
The only difference is whether you include a 1×5 deadlift set on pull day. CoolCicada’s original program listed deadlifts as optional. The with-deadlifts version adds a single heavy set at the start of pull day; everything else is the same.
Unless you have a good reason to skip them (lower back issues, limited recovery capacity), I’d run the with-deadlifts version. Deadlifts are one of the best total-body strength builders you can do, and 1×5 is a low enough dose to recover from on a 6-day schedule.
How do I progress on CoolCicada PPL?
Linear progression: add weight when you hit the prescribed reps. For the main compound lifts (squat, bench, overhead press, barbell row), add about 5 lb when you complete all your sets at the target reps. For accessory work, bump the weight when you can hit the top of the rep range (e.g., all sets at 12 reps for a 10-12 range) across all sets.
Don’t rush to add weight on the accessories. The compound lifts are where the progression matters most.
Can I run CoolCicada PPL 3 or 4 days a week?
You can, but at that point you’re not really running CoolCicada PPL anymore. The program is built around 6 days of training and hitting each movement pattern twice a week. Dropping to 3 or 4 days changes the frequency and recovery picture enough that you’d be better served by a program actually designed for that schedule.
If 3-4 days is your limit, check out the Lift Vault PPL collection for options with shorter weekly schedules, or the Reddit PPL (Metallicadpa), which has a 3-day variant.
How does CoolCicada PPL compare to Reddit PPL (Metallicadpa)?
Both are 6-day PPL programs with similar exercise selection, but Reddit PPL uses AMRAP top sets on the main lifts and includes more volume on accessories. CoolCicada PPL is more conservative: no AMRAP sets, straight sets across, and the same weight every session until you’re ready to add a plate.
CoolCicada is simpler to run if you want clear session-to-session targets. Reddit PPL gives you more volume and some built-in auto-regulation via the AMRAP sets. Either works. The Reddit PPL spreadsheet is also available on Lift Vault if you want to compare them directly.
