Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Buy Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press: What’s the Difference?
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » Best Bodybuilding Programs » Coolcicada 6 Day PPL Spreadsheet

Coolcicada 6 Day PPL Spreadsheet

Avatar

By Kyle Risley
Last updated June 10, 2020

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

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.

Table of 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?

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.

Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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

Related Posts

  • Armstrong Pull Up Workout Program Spreadsheet

    This is a spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete's pull up strength. Armstrong Pull Up Workout Program Overview Day 1: Complete 5 AMRAP sets Day 2: Start with 1 pull…

  • 16 Week Strongman Wave Program Spreadsheet

    Known simply as "wave program" via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has "1A" and "1B" workouts. "1A" is the first bench press workout of the week and "1B" is the…

  • PHAT Workout Routine + Program Spreadsheet

    The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…

  • GreySkull LP Program Spreadsheet

    Created by John Sheaffer (aka Johnny Pain), the GreySkull LP Program (GSLP) is a fantastic 3 day per week full body workout routine for novice lifters. By correcting some of the shortcoming of other popular novice programs (e.g. Starting Strength, Strong Lifts) by incorporating basic…

  • Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

    Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique…

  • Frozenkilt 8 Week Overhead Press Program Spreadsheet

    This is Frozenkilt's pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. It was primarily written for a strongman athlete. Frozenkilt 8 Week Pressing Program Spreadsheet Source

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Latest Posts

  • Dusk Till Dawn by Apollon Nutrition Review
  • Trusted Supplement Retailers
  • Mamba by Klout PWR Nootropic Pre-Workout Review
  • Speed by Vices and Vibes Nootropic Review
  • Super Human Extreme Pre-Workout Review

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer