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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
    May 08, 2025 01:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-