Push Pull Legs Upper Lower (PPLUL)

Free4.40 (161 reviews)
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
Program Description

Introduction

Dr. Swole's science-based PPLUL (Push Pull Legs Upper Lower) 5-day program is designed for late beginners, intermediates, and advanced athletes to maximize hypertrophy.

The PPLUL addresses some of the disadvantages of both PPL (Push Pull Legs) and UL (Upper Lower) splits. Traditional PPL tends to favor upper body more, while UL tends to favor lower body more. PPLUL combines the best of both and allows you to hit upper and lower body hard twice a week.

This program is best suited for those with at least 2+ years of serious training. Beginners in their 1-2 years of serious training should check out Dr. Swole's Full Body Powerbuilding Split (3X/Week) on Boostcamp.

Program Structure

Day 1 is Pull day instead of the traditional Push day. This is because we want to spread out back training from Leg day as much as possible, so your back is better recovered for squats.

Certain smaller muscle group accessories are mixed into other days to help you better target these muscles when you are fresher. For example, biceps are done at the end of Push instead of Pull day so you can hit them harder without back fatigue. Shoulder accessories like lateral raises are done at the end of Pull, Legs, and Lower days to help you train delts fresher and with more frequency.

The program starts off easy in week 1, but gradually increases in volume and RPE in week 2 and 3.

You can run this program indefinitely beyond 8 weeks.
For full details on PPLUL, please watch the YouTube overview linked below.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Full Gym
60 minutes
5 days
8 weeks
What People Are Saying
Justin G Man, 30
2 weeks complete
No modifications
5 days ago
Willy Man, 31
3 weeks complete
No modifications
It's a fine program to get you started. It's a bit off-putting to be doing a program labelled as a beginner that had weighted pull-ups as an exercise though.
6 days ago
Amy G. Woman, 29
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
6 days ago
Ace K. Man, 26
2 weeks complete
No modifications
7 days ago
hoo.choi Man, 31
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
8 days ago
antonio P. Man, 43
2 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
9 days ago
Gabe L. Man, 21
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good program. Good intermediate level. Would love to have more nutrition facts and help with that.
10 days ago
Rohan Man, 31
3 weeks complete
No modifications
10 days ago
Maaike K. Woman, 29
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
10 days ago
Jude G. Man, 15
2 weeks complete
As expected strength gains
Less than expected muscle gains
None modifications
I need to spend more time on this program
11 days ago
Intro
Mon
1. Barbell Row
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
2. Lat Pulldown
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3. Cable Row
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
3
10 - 15 reps
8 RPE
4. Upright Row
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
5. Standing Calf Raise
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
6. Hanging Leg Raises
Triset (little rest in between)
SetsTargetIntensity
1
6 - 30 reps
8 RPE
2
6 - 30 reps
8 RPE
Tue
1. Bench Press (Barbell)
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
3
5 - 8 reps
7 RPE
2. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3. EZ Bar Skull Crusher
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
4. Cable Pressdown
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
5. Hammer Curl
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
6. Cable Curl
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
Wed
1. Squat (Barbell)
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
3
5 - 8 reps
7 RPE
2. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3. Leg Press
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
4. Lunge (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
5. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
6. Lateral Raise (Cable)
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
Fri
1. Overhead Press (Barbell)
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
2. Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3. Chin-Up (Weighted)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
4. Bench Press (Close Grip)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
5. Machine Calf Raise
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
3
10 - 15 reps
8 RPE
6. Abs Crunch (Weighted)
Triset (little rest in between)
SetsTargetIntensity
1
6 - 30 reps
8 RPE
2
6 - 30 reps
8 RPE
Sat
1. Deadlift (Barbell)
SetsTargetIntensity
1
5 - 8 reps
7 RPE
2
5 - 8 reps
7 RPE
2. Front Squat (Barbell)
SetsTargetIntensity
1
6 - 10 reps
8 RPE
2
6 - 10 reps
8 RPE
3
6 - 10 reps
8 RPE
3. Leg Extension
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
4. Leg Curl
SetsTargetIntensity
1
10 - 15 reps
8 RPE
2
10 - 15 reps
8 RPE
5. Incline Curl (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE
6. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
8 RPE
2
8 - 12 reps
8 RPE
3
8 - 12 reps
8 RPE