Coolcicada PPL Workout Program

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{"program":{"vtype":"program","id":"coolcicada-ppl","name":"Coolcicada PPL","url":"https://liftvault.com/programs/strength/coolcicada-ppl-spreadsheet/","author":"Coolcicada","shortDescription":"6-day Push/Pull/Legs with heavy compounds and higher-rep isolation accessories for hypertrophy","description":"A 6-day Push/Pull/Legs program from the bodybuilding.com forums that pairs heavy compound work at 3x5 with higher-rep isolation accessories at 3x10-12. Run Push/Pull/Legs twice per week, hitting every muscle group twice. Progression is weekly on compounds (5lb/week) and double progression on isolations.","nextDay":1,"weeks":[],"isMultiweek":false,"days":[{"id":"tdqkmcsc","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1774452877014,"planner":{"vtype":"planner","name":"Coolcicada PPL","weeks":[{"name":"Week 1","days":[{"name":"Push","exerciseText":"Bench Press / 3x5 / 95lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nOverhead Press / 3x5 / 65lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nIncline Bench Press / 3x5 / 85lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nLateral Raise / 3x10 / 10lb / 120s / progress: dp(5lb, 10, 12)\nTriceps Pushdown / 3x10 / 40lb / 120s / progress: dp(5lb, 10, 12)\nTriceps Extension / 3x10 / 15lb / 120s / progress: dp(5lb, 10, 12)\nShrug, Barbell / 3x10 / 65lb / 120s / progress: dp(5lb, 10, 12)"},{"name":"Pull","exerciseText":"Deadlift / 1x5 / 135lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nBent Over Row / 3x5 / 95lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nLat Pulldown / 3x8 / 70lb / 120s / progress: dp(5lb, 8, 10)\nSeated Row / 3x8 / 70lb / 120s / progress: dp(5lb, 8, 10)\nFace Pull / 3x10 / 30lb / 120s / progress: dp(5lb, 10, 12)\nBicep Curl, Barbell / 4x10 / 45lb / 120s / progress: dp(5lb, 10, 12)\nHammer Curl / 3x10 / 20lb / 120s / progress: dp(5lb, 10, 12)"},{"name":"Legs","exerciseText":"Squat / 4x5 / 95lb / 180s / progress: lp(5lb, 2, 0, 10%, 3, 0)\nLeg Press / 3x8 / 180lb / 120s / progress: dp(10lb, 8, 10)\nLeg Extension / 3x10 / 50lb / 120s / progress: dp(5lb, 10, 12)\nLying Leg Curl / 3x10 / 50lb / 120s / progress: dp(5lb, 10, 12)\nStanding Calf Raise / 5x10 / 90lb / 120s / progress: dp(5lb, 10, 12)"},{"name":"Push","exerciseText":"Bench Press / 3x5 / 95lb / 180s\nOverhead Press / 3x5 / 65lb / 180s\nIncline Bench Press / 3x5 / 85lb / 180s\nLateral Raise / 3x10 / 10lb / 120s\nTriceps Pushdown / 3x10 / 40lb / 120s\nTriceps Extension / 3x10 / 15lb / 120s\nShrug, Barbell / 3x10 / 65lb / 120s"},{"name":"Pull","exerciseText":"Deadlift / 1x5 / 135lb / 180s\nBent Over Row / 3x5 / 95lb / 180s\nLat Pulldown / 3x8 / 70lb / 120s\nSeated Row / 3x8 / 70lb / 120s\nFace Pull / 3x10 / 30lb / 120s\nBicep Curl, Barbell / 4x10 / 45lb / 120s\nHammer Curl / 3x10 / 20lb / 120s"},{"name":"Legs","exerciseText":"Squat / 4x5 / 95lb / 180s\nLeg Press / 3x8 / 180lb / 120s\nLeg Extension / 3x10 / 50lb / 120s\nLying Leg Curl / 3x10 / 50lb / 120s\nStanding Calf Raise / 5x10 / 90lb / 120s"}]}]}},"fullDescription":"## Origin & Philosophy\n\nCreated by forum user \"Coolcicada\" on bodybuilding.com around 2012. The original forum thread is no longer available, but the program is well-documented on [Lift Vault](https://liftvault.com/programs/strength/coolcicada-ppl-spreadsheet/). It became one of the most widely referenced PPL routines on the forum and is often confused with the [Metallicadpa PPL](/programs/metallicadpappl), which is a separate program from Reddit.\n\nThe idea is straightforward: compound lifts at low reps (3x5) build strength, isolation lifts at higher reps (3x10-12) drive muscle growth. You hit everything twice per week, which is the sweet spot for hypertrophy. Unlike the Reddit PPL, Coolcicada's version has no AMRAP sets and uses weekly rather than per-session progression on compounds - making it slightly more conservative and better suited for lifters who've already burned through the fastest newbie gains.\n\n## Who It's For\n\n- **Experience level:** Late beginner to intermediate (6+ months of consistent training). You should be comfortable with [{Bench Press}], [{Squat}], [{Deadlift}], and [{Overhead Press}] form.\n- **Primary goal:** Hypertrophy with a strength base. The 3x5 compound work builds strength, but the bulk of the volume is bodybuilding-style isolation.\n- **Cut/bulk/maintenance:** Best results on a bulk. Can work for maintenance, but 6 days per week on a cut will be tough to recover from - consider dropping 1-2 isolation sets per exercise if cutting.\n\n## Pros & Cons\n\n**Pros:**\n\n- Each muscle group trained 2x/week - matching the frequency most research supports for hypertrophy\n- Simple structure - the same 3 workouts repeated, no alternating days or rotating schedules to track\n- Heavy compound work at 3x5 maintains a strength foundation underneath the hypertrophy work\n- [{Face Pull}] included for rear delt and shoulder health - important with this much pressing volume\n- Direct arm work on both push (triceps) and pull (biceps) days\n\n**Cons:**\n\n- Requires 6 gym sessions per week - not practical if your schedule is inconsistent\n- The original program has no formal deload or failure protocol - this implementation adds a 10% deload after 3 consecutive failures\n- No direct ab or core work - you'll need to add your own\n- [{Leg Press}] and [{Leg Extension}] both require machines - home gyms need substitutions\n- Only 1 working set of [{Deadlift}] per session (1x5) may feel insufficient for lifters who want more pulling volume\n\n## Program Structure\n\n- **Split:** Push/Pull/Legs\n- **Periodization:** Linear progression on compounds, double progression on isolations\n- **Schedule:** Fixed 6-day weekly cycle with 1 rest day. Run Push/Pull/Legs twice, then rest: PPL/PPL/Rest. Both instances of each day are identical.\n\n## Exercise Selection & Rationale\n\n**Push days** cover all pressing muscles plus traps:\n- [{Bench Press}], [{Overhead Press}], [{Incline Bench Press}] - three barbell presses at 3x5 targeting flat chest, shoulders, and upper chest from different angles. All at low reps to build a strength base.\n- [{Lateral Raise}] - the only way to directly hit the medial delt, which pressing alone doesn't develop\n- [{Triceps Pushdown}] + [{Triceps Extension}] - two tricep movements from different angles (pushdown for lateral head, overhead extension for long head)\n- [{Shrug, Barbell}] - trap development. The original places shrugs on push day, which is unconventional. Move them to pull day if you prefer.\n\n**Pull days** cover back and biceps:\n- [{Deadlift}] (1x5) - heavy posterior chain work. One set keeps fatigue manageable given the 2x/week frequency.\n- [{Bent Over Row}] (3x5) - primary horizontal pull for mid-back thickness\n- [{Lat Pulldown}] + [{Seated Row}] - additional back volume at higher reps (3x8-10) for lat width and mid-back\n- [{Face Pull}] - rear delt and external rotation work to balance pressing volume\n- [{Bicep Curl, Barbell}] (4 sets) + [{Hammer Curl}] (3 sets) - direct bicep and brachialis work. The extra set on barbell curls gives biceps slightly more volume.\n\n**Legs days** cover quads, hamstrings, and calves:\n- [{Squat}] (4x5) - primary quad and glute builder, one extra set compared to the 3x5 presses\n- [{Leg Press}] (3x8-10) - additional quad volume without spinal loading\n- [{Leg Extension}] + [{Lying Leg Curl}] - direct quad and hamstring isolation\n- [{Standing Calf Raise}] (5x10-12) - high-volume calf work. Calves are notoriously stubborn and respond to more sets.\n\n## Set & Rep Scheme\n\n**Compounds** ([{Bench Press}], [{Overhead Press}], [{Incline Bench Press}], [{Bent Over Row}], [{Squat}]): 3x5 straight sets (squat is 4x5). Low reps with heavy weight for strength. No AMRAP sets - just hit your reps and move on.\n\n[{Deadlift}] is 1x5 - a single heavy set. Deadlifts are the most fatiguing lift, and one set twice per week plus the row work provides enough posterior chain stimulus.\n\n**Mid-range accessories** ([{Lat Pulldown}], [{Seated Row}], [{Leg Press}]): 3x8-10. Moderate reps to accumulate volume on compound movements that support the main lifts.\n\n**Isolation accessories** (everything else): 3x10-12 (barbell curls get 4 sets, calves get 5 sets). Higher reps for hypertrophy through volume and metabolic stress.\n\n## Progressive Overload\n\n**Compounds (linear progression):**\n- Add **5lb per week** to [{Bench Press}], [{Overhead Press}], [{Incline Bench Press}], [{Bent Over Row}], [{Squat}], and [{Deadlift}]\n- Since each exercise appears twice per week, the app adds 5lb after 2 successful sessions\n- **Deload:** If you fail to complete prescribed reps for 3 consecutive sessions, weight drops by 10%. Work back up from there.\n\nThe original program doesn't specify a failure protocol. This 10% deload after 3 failures is a standard safeguard added by this implementation.\n\n**Isolations (double progression):**\n- Start at the bottom of the rep range (10 reps for most, 8 for [{Lat Pulldown}]/[{Seated Row}]/[{Leg Press}])\n- When you hit the top of the range (12 or 10 respectively) on all sets, add 5lb (10lb for [{Leg Press}]) and reset to the bottom\n- This matches Coolcicada's own words: \"Once I am able to do 3 sets of 10 at a weight, I move up\"\n\n## How Long to Run It / What Next\n\nRun for at least **12 weeks**. One reviewer ran it for 13 weeks (6 on, 1 deload, 6 more) with good results. Keep going as long as compounds are progressing weekly. Signs it's time to move on:\n\n- Stalling on multiple compounds despite deloads\n- Weekly progression feeling unsustainable (typically after 4-6 months)\n- Recovery issues despite good sleep and nutrition\n\n**Transition to:** [PHUL](/programs/phul) for a 4-day option, [5/3/1: Boring But Big](/programs/the531bbb) for monthly progression, or [PHAT](/programs/phat) if you want to keep training 5+ days per week.\n\n## Equipment Needed\n\n- **Barbell and plates** - for bench, OHP, incline press, deadlift, row, squat, shrugs, barbell curls\n- **Dumbbells** - for lateral raises, overhead tricep extension, hammer curls\n- **Cable machine** - for tricep pushdowns, lat pulldown, seated row, face pulls\n- **Leg press, leg curl, and calf raise machines**\n\n**Home gym substitutions:**\n- [{Lat Pulldown}] -> [{Pull Up}] or [{Chin Up}]\n- [{Seated Row}] -> [{Bent Over Row, Dumbbell}] or [{T Bar Row}]\n- [{Triceps Pushdown}] -> [{Skullcrusher}]\n- [{Face Pull}] -> [{Reverse Fly}] with dumbbells\n- [{Leg Press}] -> [{Front Squat}] or [{Bulgarian Split Squat}]\n- [{Leg Extension}] -> [{Lunge}] or [{Bulgarian Split Squat}]\n- [{Lying Leg Curl}] -> [{Romanian Deadlift, Barbell}]\n- [{Standing Calf Raise}] -> [{Standing Calf Raise, Bodyweight}] on a step plate\n\n## Rest Times\n\n- **Compounds** ([{Bench Press}], [{Overhead Press}], [{Incline Bench Press}], [{Bent Over Row}], [{Squat}], [{Deadlift}]): **3 minutes**\n- **Accessories**: **2 minutes**\n- The original says \"2-5 minutes, 2 minutes minimum\"\n\n## How to Pick Starting Weights\n\n**Compounds:** If you know your 5RM, start at about 85% of that. If not, start with the empty bar and work up in sets of 5, adding 10-20lb per set. When bar speed noticeably slows, back off 10lb - that's your starting weight.\n\n**Isolations:** Pick a weight you can do for 12 reps with good form that still feels challenging. If 12 is easy, go heavier. If you can't hit 10, go lighter.\n\n**Common mistake:** Starting too heavy. With 5lb/week progression on compounds, starting conservative gives you 3+ months of smooth progress before any stalls.\n\n## Common Modifications\n\n- **Deadlift placement:** The original sometimes omits deadlifts. Keep them in unless you have a medical reason - 1x5 twice per week is modest volume.\n- **Move shrugs to pull day:** Many lifters prefer shrugs on pull day since the trapezius is a pulling muscle. Either placement works.\n- **Add ab work:** [{Hanging Leg Raise}], [{Ab Wheel}], or [{Cable Crunch}] at the end of any session, 3x10-15.\n- **Replace barbell curls with EZ bar:** Easier on the wrists, similar muscle activation.\n- **Can't train 6 days:** Run 3 days (Push/Pull/Legs) with rest between each. Progress will be slower - you may want to switch to per-session progression instead of weekly.","faq":"### Is Coolcicada PPL good for beginners?\n\nIt can work for beginners, but it's better suited for lifters with at least 6 months of training. A complete beginner would benefit more from a 3-day full-body program like GZCLP or Starting Strength, then transition to Coolcicada PPL once they need more volume and frequency.\n\n### How is Coolcicada PPL different from the Reddit PPL?\n\nThe Reddit PPL (Metallicadpa PPL) has AMRAP sets on main lifts, per-session weight increases (5-10lb each session), and alternating exercises between push/pull days. Coolcicada PPL has no AMRAP sets, weekly progression (5lb/week), and identical workouts for both instances of each day. Coolcicada is more conservative and slightly more hypertrophy-focused.\n\n### Should I include deadlifts in Coolcicada PPL?\n\nYes. The original forum post made deadlifts optional, but community consensus strongly recommends including them. At 1x5 twice per week, deadlift volume is modest and won't interfere with recovery.\n\n### What do I do when I stall on Coolcicada PPL?\n\nThis implementation deloads by 10% after 3 consecutive failures on a compound lift. Work the weight back up - you should push past your previous stall point. If you stall repeatedly after multiple deloads, it's time for an intermediate program with slower progression.\n\n### Can I run Coolcicada PPL on a cut?\n\nYou can, but recovery will be harder. Consider dropping 1-2 sets from isolation exercises, and prioritize keeping compound weight on the bar. If you're losing strength on compounds, you're likely cutting too aggressively or need more rest days.\n\n### How long should I run Coolcicada PPL?\n\nAt least 12 weeks. Keep running it as long as compounds are still progressing weekly. Most lifters get 3-6 months out of it before needing to switch to a program with slower progression like 5/3/1 or PHUL.\n\n### Can I add exercises to Coolcicada PPL?\n\nBe conservative. The program already has solid volume. Common additions are ab work (hanging leg raises, cable crunches) and extra rear delt work (reverse flyes). Avoid adding more compound pressing - the program already has 9 working sets of presses per push day.\n\n### Where should shrugs go - push or pull day?\n\nThe original program puts shrugs on push day. This is debatable since shrugs involve the trapezius, which is anatomically a pulling muscle. Either placement works fine. If pull days feel too long, keep them on push day.","userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","indexEntry":{"id":"coolcicada-ppl","name":"Coolcicada PPL","author":"Coolcicada","authorUrl":"","url":"https://liftvault.com/programs/strength/coolcicada-ppl-spreadsheet/","shortDescription":"6-day Push/Pull/Legs with heavy compounds and higher-rep isolation accessories for hypertrophy","description":"A 6-day Push/Pull/Legs program from the bodybuilding.com forums that pairs heavy compound work at 3x5 with higher-rep isolation accessories at 3x10-12. Run Push/Pull/Legs twice per week, hitting every muscle group twice. Progression is weekly on compounds (5lb/week) and double progression on isolations.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"shrug","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"seatedRow","equipment":"cable"},{"id":"facePull","equipment":"band"},{"id":"bicepCurl","equipment":"barbell"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"dumbbell"}],"equipment":["barbell","dumbbell","cable","band","leverageMachine"],"exercisesRange":[5,7],"frequency":6,"age":"3_to_12_months","duration":"60-90","goal":"hypertrophy","datePublished":"2026-03-25T08:43:26-05:00","dateModified":"2026-03-25T08:43:26-05:00"}}