What is CoolCicada PPL?
CoolCicada PPL is a popular 6-day push/pull/legs routine first posted on the BodyBuilding.com forums and widely shared on Reddit's r/Fitness. You train each pattern twice a week — Pull, Push, Legs, then Pull, Push, Legs — with one rest day, running it as PPL rest PPL or PPLPPL rest.
This is the with-deadlifts variant: barbell deadlifts open the first Pull day. Each day leads with one main barbell lift on a simple linear progression — heavy work around five reps finishing with an AMRAP top set — followed by hypertrophy accessories in the 8–12 (and 15–20) rep range.
The six days
- Pull A — Deadlift 1×5+, pulldowns, rows, face pulls, curls
- Push A — Bench 4×5, 1×5+, OHP, incline, triceps + lateral-raise supersets
- Legs A — Squat 2×5, 1×5+, RDL, leg press, leg curls, calves
- Pull B — Barbell Row 4×5, 1×5+, then the Pull accessories
- Push B — Overhead Press 4×5, 1×5+, bench, incline, superset work
- Legs B — Squat 2×5, 1×5+, RDL, leg press, leg curls, calves
How LiftLab runs CoolCicada PPL
- The full 6-day Pull / Push / Legs A and B split, ready to train
- Main lifts add weight every session you hit your reps
- AMRAP top set logged on every main lift
- Accessories run double progression across their rep range
- Triceps + lateral-raise supersets and the rest timer built in
Who it's for
Lifters who want a high-frequency push/pull/legs split that keeps barbell strength moving while still putting in real hypertrophy volume. It suits late-beginner to intermediate trainees who can train six days a week and want one app to drive the main-lift progression and the accessory work.
How to get CoolCicada PPL in LiftLab
- Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the CoolCicada PPL (With Deadlifts) planIt's added to your app as a fully editable copy.
- Pick your starting weightsChoose a weight you can hit for the listed sets and reps, and set the rounding so loads land on real plates.
- TrainLog sets with the rest timer running; session weight jumps, history and PRs update automatically.
CoolCicada PPL FAQ
Do I need the LiftLab app to run CoolCicada PPL?
Yes. LiftLab is a free app for Android and iPhone. Install it from Google Play or the App Store and download the CoolCicada PPL plan from the in-app catalog.
What is the with-deadlifts variant?
It is the version that keeps barbell deadlifts in the routine, sitting on the first Pull day. The five main barbell lifts (deadlift, bench, squat, barbell row, overhead press) run a session linear progression and finish on an AMRAP top set.
Is CoolCicada PPL free in LiftLab?
Yes — the app and the plan are free, with no account required.
Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.