Coolcicada Workout Plan Template PPL Program for Beginners

	A	B	C	D	E	F	G	H
1		Set	1	2	3	4	5	6
2	Workout Plan - 6 Days on 1 Day Off	Wt.	Reps	Reps	Reps	Reps	Reps	Reps

3	Week 1
4	Monday Pull
5	1x5+ Deadlifts
6	3x8-12 Pulldowns/Pullups/Chinups
7	3x8-12 Chest Supported Rows/Seated Cable Rows
8	5x15-20 Face Pulls
9	4x8-12 Hammer Curls
10	4x8-12 Dumbbell Curls
11	Tuesday Push
12	4x5, 1x5+ Bench Press
13	3x8-12 Overhead Press
14	3x8-12 Incline Dumbbell Press
15	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
16	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
17	Wednesday Legs
18	2x5, 1x5+ Squat
19	3x8-12 Romanian Deadlift
20	3x8-12 Leg Press
21	3x8-12 Leg Curls
22	5x8-12 Calf Raises
23	Thursday Pull
24	4x5, 1x5+ Barbell rows
25	3x8-12 Pulldowns/Pullups/Chinups
26	3x8-12 Chest Supported Rows/Seated Cable Rows
27	5x15-20 Face Pulls
28	4x8-12 Hammer Curls
29	4x8-12 Dumbbell Curls
30	Friday Push
31	4x5, 1x5+ Overhead Press
32	3x8-12 Bench Press
33	3x8-12 Incline Dumbbell Press
34	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
35	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
36	Saturday Legs
37	2x5, 1x5+ Squat
38	3x8-12 Romanian Deadlift
39	3x8-12 Leg Press
40	3x8-12 Leg Curls
41	5x8-12 Calf Raises
42	Sunday Rest
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47	Week 2
48	Monday Pull
49	1x5+ Deadlifts
50	3x8-12 Pulldowns/Pullups/Chinups
51	3x8-12 Chest Supported Rows/Seated Cable Rows
52	5x15-20 Face Pulls
53	4x8-12 Hammer Curls
54	4x8-12 Dumbbell Curls
55	Tuesday Push
56	4x5, 1x5+ Bench Press
57	3x8-12 Overhead Press
58	3x8-12 Incline Dumbbell Press
59	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
60	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
61	Wednesday Legs
62	2x5, 1x5+ Squat
63	3x8-12 Romanian Deadlift
64	3x8-12 Leg Press
65	3x8-12 Leg Curls
66	5x8-12 Calf Raises
67	Thursday Pull
68	4x5, 1x5+ Barbell rows
69	3x8-12 Pulldowns/Pullups/Chinups
70	3x8-12 Chest Supported Rows/Seated Cable Rows
71	5x15-20 Face Pulls
72	4x8-12 Hammer Curls
73	4x8-12 Dumbbell Curls
74	Friday Push
75	4x5, 1x5+ Overhead Press
76	3x8-12 Bench Press
77	3x8-12 Incline Dumbbell Press
78	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
79	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
80	Saturday Legs
81	2x5, 1x5+ Squat
82	3x8-12 Romanian Deadlift
83	3x8-12 Leg Press
84	3x8-12 Leg Curls
85	5x8-12 Calf Raises
86	Sunday Rest
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