Push Pull Legs Upper Lower (PPLUL)
4.30 (124 reviews)
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
Program Description
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. This program is best suited for those with at least 2+ years of serious training.
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.
Read more about the program below.
Program Overview
| Coach | Dr. Swole  |
| Level | Novice, Intermediate |
| Equipment | Full Gym |
| Time Per Workout | 60 minutes |
| Days Per Week | 5 days |
| Program Length | 8 weeks |
Start the program
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Week 1 · Intro
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 3 | 6-10 | @8 |
| Lat Pulldown | 2 | 8-12 | @8 |
| Cable Row | 3 | 10-15 | @8 |
| Upright Row | 3 | 8-12 | @8 |
| Standing Calf Raise | 3 | 8-12 | @8 |
| Hanging Leg Raises | 2 | 6-30 | @8 |
| -- | |||
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Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @7 |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @8 |
| EZ Bar Skull Crusher | 2 | 8-12 | @8 |
| Cable Pressdown | 2 | 10-15 | @8 |
| Hammer Curl | 2 | 8-12 | @8 |
| Cable Curl | 2 | 10-15 | @8 |
| -- | |||
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Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @7 |
| Romanian Deadlift (Barbell) | 2 | 6-10 | @8 |
| Leg Press | 2 | 8-12 | @8 |
| Lunge (Dumbbell) | 2 | 8-12 | @8 |
| Lateral Raise (Dumbbell) | 2 | 8-12 | @8 |
| Lateral Raise (Cable) | 2 | 10-15 | @8 |
| -- | |||
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Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @7 |
| Bench Press (Dumbbell) | 2 | 8-12 | @8 |
| Chin-Up (Weighted) | 2 | 6-10 | @8 |
| Bench Press (Close Grip) | 2 | 6-10 | @8 |
| Machine Calf Raise | 3 | 10-15 | @8 |
| Abs Crunch (Weighted) | 2 | 6-30 | @8 |
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Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @7 |
| Front Squat (Barbell) | 3 | 6-10 | @8 |
| Leg Extension | 2 | 10-15 | @8 |
| Leg Curl | 2 | 10-15 | @8 |
| Incline Curl (Dumbbell) | 3 | 8-12 | @8 |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @8 |
| -- | |||
| -- | |||
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Week 2 · Ramp
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 3 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 3 | 10-15 | @9 |
| Upright Row | 3 | 8-12 | @9 |
| Standing Calf Raise | 4 | 8-12 | @9 |
| Hanging Leg Raises | 3 | 6-30 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| Incline Bench Press (Dumbbell) | 3 | 6-10 | @9 |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 3 | 8-12 | @9 |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 3 | 5-8 | @8 |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| Bench Press (Close Grip) | 3 | 6-10 | @9 |
| Machine Calf Raise | 4 | 10-15 | @9 |
| Abs Crunch (Weighted) | 3 | 6-30 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| Front Squat (Barbell) | 3 | 6-10 | @9 |
| Leg Extension | 3 | 10-15 | @9 |
| Leg Curl | 3 | 10-15 | @9 |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Week 3 · Ramp+
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
Week 4
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
Week 5
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
Week 6
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
Week 7
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
Week 8
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Barbell Row | 4 | 6-10 | @9 |
| Lat Pulldown | 3 | 8-12 | @9 |
| Cable Row | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Upright Row | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Standing Calf Raise | 4 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Hanging Leg Raises | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Bench Press (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Incline Bench Press (Dumbbell) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| EZ Bar Skull Crusher | 3 | 8-12 | @9 |
| Cable Pressdown | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Hammer Curl | 3 | 8-12 | @9 |
| Cable Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Squat (Barbell) | 3 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Romanian Deadlift (Barbell) | 3 | 6-10 | @9 |
| Leg Press | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lunge (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| Lateral Raise (Cable) | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 |
Day 4
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Overhead Press (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Bench Press (Dumbbell) | 2 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Chin-Up (Weighted) | 3 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Bench Press (Close Grip) | 2 | 6-10 | @9 |
| 1 | 6-10 | @10 | |
| Machine Calf Raise | 4 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Abs Crunch (Weighted) | 2 | 6-30 | @9 |
| 1 | 6-30 | @10 |
Day 5
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Deadlift (Barbell) | 2 | 5-8 | @8 |
| 1 | 5-8 | @9 | |
| Front Squat (Barbell) | 4 | 6-10 | @9 |
| Leg Extension | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Leg Curl | 2 | 10-15 | @9 |
| 1 | 10-15 | @10 | |
| Incline Curl (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 | |
| Lateral Raise (Dumbbell) | 3 | 8-12 | @9 |
| 1 | 8-12 | @10 |
What People Are Saying
4.3/5
JMan, 29
8 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Very good.
9 days ago
ArnieMan, 27
6 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Decent workout routine. Had to add some extra upper chest work. Since that’s where I’m lacking.
Gains wise, my arms have gotten bigger and the rest hasn’t grown as much, but I’ve noticed the strength gains. (Mostly my fault, due to not getting my diet sorted proper)
18 days ago
Alysha G.Woman, 22
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I can’t do chin ups so opted for weighted
22 days ago
Matt F.Man, 33
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Started fairly sub max ~ 70% I’ve added weight to compounds for three weeks and some of the smaller movements (not really done them all before) I feel bigger. Not sure on strength gains in general will test after 8 weeks and may run twice more closely adhering to RPE - (lot of new movements for me). The program has made me pay more attention to my back which is good as it was rather neglected. 2-5 years lifting on and off with injuries from sports etc.
a month ago
Shawn C. LucioMan, 33
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
This is a great program for people of all types. I love what this offers and the gains and output is more than past the bar.
a month ago
Aaron H.Man, 31
8 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great program, didn't have to modify at all. Good gains made.
a month ago
Andrew G.Man, 31
4 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program
a month ago
Tyler V.-
6 weeks complete
No modifications
Lacks on shoulders
Very progressive the first 3 weeks
Around week 4 it is repetitive but yeah decent program
2 months ago
Bradley WMan, 25
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Very good workout program for a beginner
2 months ago
C S.Man, 34
4 weeks complete
As expected strength gains
As expected muscle gains
Significant modifications
I did the Reddit ppl program before and it felt more challenging than this one. This is a Ok program tho, and I m only week 4. I like the split ppul, just not enough exercise and reps. Current workout is done in only 30min. I'm adding a bit of cardio and +2 or +3 exercice depending of the day.
2 months ago
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.