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Coolcicada 5 Day PPL

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Program Description

The Coolcicada PPL is a popular PPL that originated from a BodyBuilding.com forum member. As a PPL, it is a flexible template that does not need to be strictly adhered to regarding exercise selection. However, if this is your first time running a PPL program, you are advised to do it as written. (This program is modified for 5 days instead of 6, and some variation of exercises to mix things up)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 08, 2025 12:45
  • Last Edited
    Jun 18, 2025 10:46

Summary

Unleash your strength with the Coolcicada 5 Day PPL program, a comprehensive 8-week journey designed to sculpt your physique through a balanced Push, Pull, and Legs split. Train five days a week, focusing on compound and isolation movements that target all major muscle groups, ensuring you build muscle and enhance endurance. With a mix of barbell, dumbbell, and machine exercises, this program is perfect for lifters looking to elevate their training routine and achieve impressive results. Get ready to push your limits and transform your body!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Incline Bench Press (Barbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-6 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Leg Press
3
8-10 reps
-
4
Leg Extension
3
10-12 reps
-
5
Standing Calf Raise
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5 reps
-
2
Pull-Up
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
6
Hammer Curl (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Overhead Press (Dumbbell)
3
5 reps
-
3
Incline Bench Press (Dumbbell)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
-
7
Shrug (Barbell)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5-6 Reps
-
2
Lying Leg Curl
3 Sets
10-12 Reps
-
3
Leg Press
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
10-12 Reps
-
5
Standing Calf Raise
5 Sets
10-12 Reps
-
Day 4
1
Barbell Row
3 Sets
5 Reps
-
2
Pull-Up
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
-
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Shrug (Barbell)
3 Sets
10-12 Reps
-