Coolcicada PPL with Deadlifts

Six weekly push, pull and leg workouts include deadlift rep-outs and higher-rep assistance twice per muscle group.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Conventional deadlift
    1 × 5+
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    5 × 15–20
  • Dumbbell hammer curl
    4 × 8–12
  • Dumbbell biceps curl
    4 × 8–12

Workout 2

Tuesday
  • Barbell bench press
    4 × 5, 1 × 5+
  • Barbell overhead press
    3 × 8–12
  • Incline dumbbell bench press
    3 × 8–12
  • Cable triceps pressdown
    3 × 8–12
  • Dumbbell lateral raise
    3 × 8–12
  • Dumbbell overhead triceps extension
    3 × 8–12
  • Dumbbell lateral raise
    3 × 8–12

Workout 3

Wednesday
  • Back squat
    2 × 5, 1 × 5+
  • Barbell Romanian deadlift
    3 × 8–12
  • Leg press
    3 × 8–12
  • Lying leg curl
    3 × 8–12
  • Standing machine calf raise
    5 × 8–12

Workout 4

Thursday
  • Barbell row
    4 × 5, 1 × 5+
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    5 × 15–20
  • Dumbbell hammer curl
    4 × 8–12
  • Dumbbell biceps curl
    4 × 8–12

Workout 5

Friday
  • Barbell overhead press
    4 × 5, 1 × 5+
  • Barbell bench press
    3 × 8–12
  • Incline dumbbell bench press
    3 × 8–12
  • Cable triceps pressdown
    3 × 8–12
  • Dumbbell lateral raise
    3 × 8–12
  • Dumbbell overhead triceps extension
    3 × 8–12
  • Dumbbell lateral raise
    3 × 8–12

Workout 6

Saturday
  • Back squat
    2 × 5, 1 × 5+
  • Barbell Romanian deadlift
    3 × 8–12
  • Leg press
    3 × 8–12
  • Lying leg curl
    3 × 8–12
  • Standing machine calf raise
    5 × 8–12

Workout 7

Sunday
  • Conventional deadlift
    1 × 5+
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    5 × 15–20
  • Dumbbell hammer curl
    4 × 8–12
  • Dumbbell biceps curl
    4 × 8–12

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Latissimus dorsi38
  • Scapular retractors29 + 9
  • Biceps24 + 38
  • Brachialis24
  • Triceps20 + 14
  • Deltoids20
  • Gluteals20
  • Hamstrings14
  • Pectorals14
  • Quadriceps12
  • Calf muscles10 + 6
  • Forearms33
  • Posterior deltoids29
  • Anterior deltoids26
  • Brachioradialis24
  • Serratus anterior22
  • Spinal erectors20
  • Adductors12
  • Rotator cuff12
  • Trapezius12
  • Foot muscles10
  • Upper trapezius8

The schedule

6 workouts a week, on Mon, Tue, Wed, Thu, Fri, Sat.

WeekMonTueWedThuFriSat
1123456

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Train Pull, Push and Legs twice each week. Choose working weights to suit your current performance and do as many reps as possible on the final sets marked for them. After a miss, reconsider your next weight. Choose accessory weights by feel.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Cable stack
  • Dumbbells
  • Flat bench
  • Leg press machine
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Coolcicada PPL with Deadlifts in Catalyst

Every workout ready. Every target clear.

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