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Coolcida PPL
General
Beginner
Machine strength
Plan Details
The Coolcida PPL routine by awong3 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull 1
Est. 62 min
8 exercises
Barbell Deadlift
2 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Upper Row
5 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Tue
Push 1
Est. 86 min
10 exercises
Cable External Rotation
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Wed
Legs 1
Est. 48 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Thu
Pull 2
Est. 64 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Upper Row
5 Sets x 15 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Fri
Push 2
Est. 79 min
9 exercises
Cable External Rotation
4 Sets x 15 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Sat
Legs 2
Est. 53 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Any
Abs
Est. 39 min
6 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
