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Cicada’s P/P/L
Bulking
Intermediate
Machine strength
Plan Details
The Cicada’s P/P/L routine by umm101 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mon - Push Tuesday - Pull Wednesday - Legs Thursday - Push Friday - Pull Saturday - Legs Sunday - Rest Day (Arm Day Optional) Thrown in for those odd times that you may want to hit Arms. Calves and Abs added to almost each day for optimal growth of slow twitch muscle fibers. This is Cicada’s famous P/P/L routine with some minor adjustments geared towards aesthetics.
Routine detail
Mon
Push (Chest/Tri/Shoulder)
Est. 93 min
14 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Tue
Pull (Back/Bi)
Est. 54 min
8 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Wed
Legs
Est. 59 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Arm Day
Est. 58 min
9 exercises
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
