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Thread: Coolcicada's Push/Pull/Legs Routine

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11-21-2012 02:32 PM #1

Coolcicada
Bodybuilding Success
Location: Toronto, Ontario,
Canada
Posts: 12,464
Rep Power: 44705

Coolcicada's Push/Pull/Legs Routine

PLEASE:

No debates about what routine is best.

No debates about the usefulness of the deadlift.
No debates about exercise selection and or
frequency.

Thank you.

______________________________________

Originally Posted by Coolcicada

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5

Seated (or Standing) Barbell
Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine):
3x10-12
Overhead Dumbbell Extension or similar
triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells):
3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5

Lat Pulldowns with (Long Bar or V-bar)
(circuit machine): 3x8-10
Seated Rows (circuit machine) - optional
if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between
close and normal grip): 4x-10-12
Choice of one other bicep exercise
(typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6

Leg Press (optional if already doing
above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-
12
Hamstring Curls (circuit machine): 3x10-
12
Standing Calf Raises (circuit machine):
5x10-12

I usually do either P/P/L [REST] P/P/L or

P/P/L/P/P/L[Rest]

* I did not list any warm-up exercises. *

You can put deadlift into back day. Whether you

decide to do this is up to you, and whether it
works better or worse is not to be debated
here.

IF YOU ARE LOOKING FOR A ROUTINE WITH

DEADLIFTS, PLEASE SEE SPIDERMAN997's
ROUTINE BELOW:

Originally Posted by Spiderman997

Contributed by Spiderman997.

Legs:
Squat
Hack squat
Leg extensions
Hamstring curls
SLDL
Calves

Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns

Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls

IMO, Coolcicada's P/P/L is a intermediate

routine. I would advise you to start with either
Starting Strength (see thread at top of TBB
section) or Lyle McDonald's Generic Bulking
Routine (a Upper/Lower).

My other threads: [Clickable Links]

Important BODYBUILDING TIPS FOR

BEGINNERS -- Complete With Pictures.

Current Goals and Plans to Achieve them -

Originally posted in June 2012.

And of course:

www.bodybuildingsuccess.tumblr.com
www.facebook.com/bodybuildingsuccess

That is all.

Last edited by Coolcicada; 11-21-2012 at 03:25 PM.

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11-21-2012 02:34 PM #2

tdlfctnn123
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Gonna follow this in a few week should get stickied...

good job bro!

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11-21-2012 02:35 PM #3

Ntando1996
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In. No debate or argument about, try it boys!

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11-21-2012 02:36 PM #4

DerekEt
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It's actually not bad

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11-21-2012 02:37 PM #5

CynicalSphere
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My question is (im not debating, im just wondering

why): Won't shoulder pressing affect your incline
bench since you are doing it before hand ? Or is it
really not much of a difference ?

Anyway, great post, should be sticky'd

Viking crew*
Darkness crew*
Black Metal crew*

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11-21-2012 02:37 PM #6

Jericoe
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Age: 25
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This routine is definitely the best. Good log.

Last edited by natypes; 11-22-2012 at 11:35 AM.

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11-21-2012 02:39 PM #7

GymShowerNap
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no deadlifts/rack pulls = you're back may lack

Last edited by natypes; 11-22-2012 at 11:36 AM.

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11-21-2012 02:40 PM #8

AdCon
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Posts: 924
Rep Power: 696

I've been doing a similar thing the past few months

as a beginner, I followed a layout that I think you or
spiderman posted a while ago and adapted it.

Seem to be making good gains so far. But I was just

wondering what order you suggest to do it in e.g.
PPL, LPP or any other order.

Seems like a solid routine though!

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11-21-2012 02:41 PM #9

bogui94
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In on first page.
Sounds like a good routine.

SOHP : 265

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11-21-2012 02:43 PM #10

RollTideNation
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Posts: 5,356
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Originally Posted by GymShowerNap

no deadlifts/rack pulls = your back may

lack

Strong correlation between the two colored words

GJ. Great routine.

Last edited by natypes; 11-22-2012 at 11:36 AM.

This post is Natypes approved.

Natypes crew

I'm also a gun snob.

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11-21-2012 02:47 PM #11

Coolcicada
Bodybuilding Success
Location: Toronto, Ontario,
Canada
Posts: 12,464
Rep Power: 44705

Originally Posted by CynicalSphere

My question is (im not debating, im just

wondering why): Won't shoulder
pressing affect your incline bench since
you are doing it before hand ? Or is it
really not much of a difference ?

Anyway, great post, should be sticky'd

But if you were to do incline first, you won't be able

to shoulder press, therefore sacrificing shoulder
development.
Also, I do believe that even JUST Flat Bench +
Shoulder Press.

Last edited by natypes; 11-22-2012 at 11:36 AM.

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11-21-2012 02:48 PM #12

mightyillidan
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in
a routine from Coolcicada its definitely good

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11-21-2012 02:56 PM #13

fr100
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Posts: 163
Rep Power: 124

What is the frequency that you recommend?

3 days on 1 off?

Quote

11-21-2012 02:59 PM #14

Coolcicada
Bodybuilding Success
Location: Toronto, Ontario,
Canada
Posts: 12,464
Rep Power: 44705

Updated OP with a routine that has deadlifts from

Spiderman997.

Originally Posted by fr100

What is the frequency that you

recommend?

3 days on 1 off?

Great question.

I usually do either P/P/L [REST] P/P/L or

P/P/L/P/P/L[Rest]

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11-21-2012 03:01 PM #15

UnknownOrigin
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In, routine looks solid man. GJ

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11-21-2012 03:06 PM #16

GymShowerNap
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Originally Posted by Coolcicada

Nah.

What is stopping people (using your routine) to

getting huge upper backs but proportionately small
spinal erectors?

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11-21-2012 03:07 PM #17

fr100
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Posts: 163
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Originally Posted by Coolcicada

Updated OP with a routine that has

deadlifts from Spiderman997.

Great question.

I usually do either P/P/L [REST] P/P/L or

P/P/L/P/P/L[Rest]

Can you substitute overhead tricep extensions for

skullcrushers and ez barbell curls for incline curls?

I mean i know i can but is it optimal?

Quote

11-21-2012 03:13 PM #18

OCDbrah
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Originally Posted by Coolcicada

But if you were to do incline first, you

won't be able to shoulder press,
therefore sacrificing shoulder
development.

That doesn't make sense, the reason why you

wouldn't be able to shoulder press is because your
shoulders are getting worked on incline press so
you're still working shoulders?

Good routine either way, I will try this when I'm

finished cutting.

Quote

11-21-2012 03:14 PM #19

Lendogg
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Curious... why no higher reps for chest?

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11-21-2012 03:19 PM #20

Coolcicada
Bodybuilding Success
Location: Toronto, Ontario,
Canada
Posts: 12,464
Rep Power: 44705

Originally Posted by OCDbrah

That doesn't make sense, the reason

why you wouldn't be able to shoulder
press is because your shoulders are
getting worked on incline press so you're
still working shoulders?
Good routine either way, I will try this
when I'm finished cutting.

All I'm trying to say is, Bench then OHP then Incline.
Thats the way it should be done.

Otherwise, Incline one day, and OHP the next

rotation.

Originally Posted by fr100

Can you substitute overhead tricep

extensions for skullcrushers and ez
barbell curls for incline curls?

I mean i know i can but is it optimal?

No, you want one overhead exercise.

On biceps, sure.

Originally Posted by Lendogg

Curious... why no higher reps for chest?

I kept all the compound movements to the same rep

range.

Originally Posted by GymShowerNap

What is stopping people (using your

routine) to getting huge upper backs but
proportionately small spinal erectors?

If you love deadlifts, please see Spiderman997's

routine or simply add it or rack pulls into mine.

I also mentioned that this routine should be done

AFTER a routine like SS.

Last edited by Coolcicada; 11-21-2012 at 03:24 PM.

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11-21-2012 03:43 PM #21

fr100
Registered User
Posts: 163
Rep Power: 124

Just one more question,

In your opinion, squeezing type of movement for

chest isnt effective?

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11-21-2012 03:45 PM #22

Tb0282
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I like both you and Spider's routine. Might give those

a try when I hit the 2/3/4 plate standard

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The sand at the core of our bones continues on

Hey I just met you. And this is crazy. But today is chest day.
So spot me maybe?

Art thou prone to such insurmountable force upon thou

biceps?

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11-21-2012 03:56 PM #23

nicholkid
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Just curious, what is your reason to do compounds

for 5 reps but everything else is 10?

I got a vision for the life that's right in front of me

I got a right, I got a reason, got a destiny
I know exactly where I'm headed and I�m never looking
back.

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11-21-2012 04:43 PM #24

CynicalSphere
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Originally Posted by Coolcicada

But if you were to do incline first, you

won't be able to shoulder press,
therefore sacrificing shoulder
development.
Also, I do believe that even JUST Flat
Bench + Shoulder Press.

Thanks, might try switching this up. I get a better

chest contraction when I do incline, so I might try
out incline > OHP > flat...but this is a very good
frame to play around with

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11-21-2012 04:55 PM #25

Coolcicada
Bodybuilding Success
Location: Toronto, Ontario,
Canada
Posts: 12,464
Rep Power: 44705

Pec flys are good but hard to execute properly.

Compounds I like the low rep range to focus on

getting strength gains. Everything else is
"hypertrophy range." It kinda combines PHAT into
one day.

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11-21-2012 05:07 PM #26

grux12
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Originally Posted by Coolcicada

IF YOU ARE LOOKING FOR A

ROUTINE WITH DEADLIFTS, PLEASE
SEE SPIDERMAN997's ROUTINE
BELOW:

Successful colored text is successful. <3

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11-21-2012 06:20 PM #27

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