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ppl coolcicada
General
Intermediate
Machine strength
Plan Details
The ppl coolcicada routine by mattmaples is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
coolcicadas push pull legs routing 6 times a week. P/P/L/rest/P/P/L or P/P/L/P/P/L/Rest
Routine detail
Day 1
Pull A
Est. 50 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Push A
Est. 45 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 3
Legs A
Est. 42 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 10 Reps
Day 4
Push B
Est. 46 min
6 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 5
Pull B
Est. 49 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 6
Legs B
Est. 43 min
5 exercises
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 10 Reps
