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.
Table of Contents
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?
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