Cicada’s P/P/L
Bulking
Intermediate
Machine strength
Plan Details
The Cicada’s P/P/L routine by umm101 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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
Smith Machine 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
Sat
Legs & Arms Bitch
Est. 80 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
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
