Coolcicada PPL without Deadlifts

Six push, pull and leg days replace deadlifts with barbell pulling, using sets of five plus higher-rep assistance.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Monday
  • Barbell row
    3 × 5
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    3 × 10–12
  • Barbell biceps curl
    4 × 10–12
  • Dumbbell hammer curl
    4 × 10–12

Workout 2

Tuesday
  • Barbell bench press
    3 × 5
  • Barbell overhead press
    3 × 5
  • Incline barbell bench press
    3 × 5
  • Dumbbell lateral raise
    3 × 10–12
  • Rope triceps pressdown
    3 × 10–12
  • Dumbbell overhead triceps extension
    3 × 10–12
  • Barbell shrug
    3 × 10–12

Workout 3

Wednesday
  • Back squat
    4 × 5–6
  • Leg press
    3 × 8–10
  • Machine leg extension
    3 × 10–12
  • Lying leg curl
    3 × 10–12
  • Standing machine calf raise
    5 × 10–12

Workout 4

Thursday
  • Barbell row
    3 × 5
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    3 × 10–12
  • Barbell biceps curl
    4 × 10–12
  • Dumbbell hammer curl
    4 × 10–12

Workout 5

Friday
  • Barbell bench press
    3 × 5
  • Barbell overhead press
    3 × 5
  • Incline barbell bench press
    3 × 5
  • Dumbbell lateral raise
    3 × 10–12
  • Rope triceps pressdown
    3 × 10–12
  • Dumbbell overhead triceps extension
    3 × 10–12
  • Barbell shrug
    3 × 10–12

Workout 6

Saturday
  • Back squat
    4 × 5–6
  • Leg press
    3 × 8–10
  • Machine leg extension
    3 × 10–12
  • Lying leg curl
    3 × 10–12
  • Standing machine calf raise
    5 × 10–12

Workout 7

Sunday
  • Barbell row
    3 × 5
  • Lat pulldown
    3 × 8–12
  • Chest-supported dumbbell row
    3 × 8–12
  • Cable face pull
    3 × 10–12
  • Barbell biceps curl
    4 × 10–12
  • Dumbbell hammer curl
    4 × 10–12

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 dorsi36
  • Scapular retractors27 + 9
  • Biceps24 + 36
  • Brachialis24
  • Quadriceps20
  • Triceps18 + 12
  • Gluteals14
  • Deltoids12
  • Pectorals12
  • Calf muscles10 + 6
  • Upper trapezius6 + 6
  • Hamstrings6
  • Forearms39
  • Posterior deltoids27
  • Anterior deltoids24
  • Brachioradialis24
  • Serratus anterior18
  • Adductors14
  • Spinal erectors14
  • Foot muscles10
  • Hip flexors6
  • Levator scapulae6
  • Rotator cuff6
  • Trapezius6

The schedule

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

WeekMonTueWedThuFriSat
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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 extension machine
  • 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

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