Coolcicada 5 Day PPL

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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