Coolcicada 5 Day PPL

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!

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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Row

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Monday | Pull

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Dumbbell)

Shrug (Dumbbell)

Tuesday | Push

Squat (Barbell)

Lying Leg Curl

Leg Press

Leg Extension

Standing Calf Raise

Wednesday | Legs

Pull-Up

Chest Supported Row (Machine)

Reverse Bicep Curl (EZ Bar)

Thursday | Pull

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Shrug (Barbell)

Friday | Push

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