I'm a couple months into my version of coolcicada PPL routine. SO far I'm enjoying it as Strong Lifts was boring as fuck. I had to make some adjustments as I dont have a leg press machine and I added in deadlifts. I'm up each morning at 6 and have my own equipment at home so it makes it pretty easy considering the volume. Similar to SL, its a intro intermediate program with progressive weight, ie. 5 lbs to each exercise/week. I like that you do all the compound lifts, and then accessories focusing on specific muscle groups. Each muscle group gets worked twice a week. Rest 1 min-2 mins between sets. SS stands for super set, meaning there is no break between your tricep pushdown and your lateral raise. With minimal procrastinating, I'm getting through most workouts in 45-55 minutes. The variety keeps me happy.
I'm pretty weak and also pretty tall at 6'4" but making good progress: Bench 150 lbs, OHP 80 lbs, Row 145 lbs, Squat 155 lbs, Deadlift 185 lbs
Monday - Push
Bench press (barbell) - Warmup, 4x5 + 1x to just before failure
Overhead press (barbell) - 3x10
Incline press (dumbbells) - 3x10
Tricep pushdowns (cable) - 3x10
Lateral dumbbell raises (dumbells) SS - 3x10
Overhead tricep extensions (cable) - 3x10
Forward dumbbell raises (dumbbells) SS - 3x10
Tuesday - Pull
Bent over row (barbell) - warmup, 4x5 + 1x to just before failure
Lat pull downs (cable) - 3x10
Seated rows (cable) - 3x10
Face pulls (cable) - 3x10
Curls (dumbbell) - 3x10
Hammer curls (dumbbell) - 3x10
Wednesday - Legs
Squats (barbell) - warmup, 4x5 + 1x to just before failure
Romanian deadlift (barbell) - 3x10 (this is a substitute for leg press)
Bulgarian split squats (dumbbell) - 3x10 (again, substitute for no leg press)
Hamstring curls (cable) - 3x10
Leg extensions (cable) - 3x10
Calf raises (dumbbell) - 3x10
Thursday - Push (I swap bench and OHP on push day #2)
Overhead press (barbell) - Warmup, 4x5 + 1x to just before failure
Bench press (barbell) - 3x10
Incline press (dumbbells) - 3x10
Tricep pushdowns (cable) - 3x10
Lateral dumbbell raises (dumbells) SS - 3x10
Overhead tricep extensions (cable) - 3x10
Forward dumbbell raises (dumbbells) SS - 3x10
Friday - Pull (I swap bent over row for deadlift on pull day #2)
Deadlift - warmup, 1x5 + 1x to just before failure
Lat pull downs (cable) - 3x10
Seated rows (cable) - 3x10
Face pulls (cable) - 3x10
Curls (dumbbell) - 3x10
Hammer curls (dumbbell) - 3x10
Saturday - Legs
Squats (barbell) - warmup, 4x5 + 1x to just before failure
Romanian deadlift (barbell) - 3x10 (this is a substitute for leg press)
Bulgarian split squats (dumbbell) - 3x10 (again, substitute for no leg press)
Hamstring curls (cable) - 3x10
Leg extensions (cable) - 3x10
Calf raises (dumbbell) - 3x10
Sunday - Rest, well deserved
1968 Impala: Status: Stored
1977 Dodge Triple E RV: Sold
1989 Mercedes Benz 420 SEL: Sold
2008 Mercedes Benz C230: Cruising
2000 Bluebird TC2000: Build phase of skoolie project
2018 Rav4 XLE: New baby friendly daily