Push Pull Legs Upper Lower (PPLUL)

(310 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
Goal	Bodybuilding, Powerbuilding
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	5 days
Program Length	8 weeks

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Week 1 · Intro

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	3	6-10
Lat Pulldown	2	8-12
Cable Row	3	10-15
Upright Row	3	8-12
Standing Calf Raise	3	8-12
Hanging Leg Raises	2	6-30
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Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
Incline Bench Press (Dumbbell)	2	6-10
EZ Bar Skull Crusher	2	8-12
Cable Pressdown	2	10-15
Hammer Curl	2	8-12
Cable Curl	2	10-15
--
--
--
--

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
Romanian Deadlift (Barbell)	2	6-10
Leg Press	2	8-12
Lunge (Dumbbell)	2	8-12
Lateral Raise (Dumbbell)	2	8-12
Lateral Raise (Cable)	2	10-15
--
--
--
--

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
Bench Press (Dumbbell)	2	8-12
Chin-Up (Weighted)	2	6-10
Bench Press (Close Grip)	2	6-10
Machine Calf Raise	3	10-15
Abs Crunch (Weighted)	2	6-30
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--
--
--
--
--

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
Front Squat (Barbell)	3	6-10
Leg Extension	2	10-15
Leg Curl	2	10-15
Incline Curl (Dumbbell)	3	8-12
Lateral Raise (Dumbbell)	3	8-12
--
--
--
--
--

Week 2 · Ramp

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	3	6-10
Lat Pulldown	3	8-12
Cable Row	3	10-15
Upright Row	3	8-12
Standing Calf Raise	4	8-12
Hanging Leg Raises	3	6-30
--
--
--
--

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
Incline Bench Press (Dumbbell)	3	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
--
--
--
--

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	3	8-12
Lunge (Dumbbell)	2	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
--
--
--
--

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	3	5-8
Bench Press (Dumbbell)	2	8-12
Chin-Up (Weighted)	3	6-10
Bench Press (Close Grip)	3	6-10
Machine Calf Raise	4	10-15
Abs Crunch (Weighted)	3	6-30
--
--
--
--
--
--

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
Front Squat (Barbell)	3	6-10
Leg Extension	3	10-15
Leg Curl	3	10-15
Incline Curl (Dumbbell)	3	8-12
Lateral Raise (Dumbbell)	3	8-12
--
--
--
--
--

Week 3 · Ramp+

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

Week 4

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

Week 5

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

Week 6

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

Week 7

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

Week 8

Watch video

Day 1

Exercise	Sets	Reps
Barbell Row	4	6-10
Lat Pulldown	3	8-12
Cable Row	2	10-15
	1	10-15
Upright Row	3	8-12
	1	8-12
Standing Calf Raise	4	8-12
	1	8-12
Hanging Leg Raises	2	6-30
	1	6-30

Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	3	5-8
	1	5-8
Incline Bench Press (Dumbbell)	2	6-10
	1	6-10
EZ Bar Skull Crusher	3	8-12
Cable Pressdown	2	10-15
	1	10-15
Hammer Curl	3	8-12
Cable Curl	2	10-15
	1	10-15

Day 3

Exercise	Sets	Reps
Squat (Barbell)	3	5-8
	1	5-8
Romanian Deadlift (Barbell)	3	6-10
Leg Press	2	8-12
	1	8-12
Lunge (Dumbbell)	2	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
Lateral Raise (Cable)	2	10-15
	1	10-15

Day 4

Exercise	Sets	Reps
Overhead Press (Barbell)	2	5-8
	1	5-8
Bench Press (Dumbbell)	2	8-12
	1	8-12
Chin-Up (Weighted)	3	6-10
	1	6-10
Bench Press (Close Grip)	2	6-10
	1	6-10
Machine Calf Raise	4	10-15
	1	10-15
Abs Crunch (Weighted)	2	6-30
	1	6-30

Day 5

Exercise	Sets	Reps
Deadlift (Barbell)	2	5-8
	1	5-8
Front Squat (Barbell)	4	6-10
Leg Extension	2	10-15
	1	10-15
Leg Curl	2	10-15
	1	10-15
Incline Curl (Dumbbell)	3	8-12
	1	8-12
Lateral Raise (Dumbbell)	3	8-12
	1	8-12

What People Are Saying

4.0/ 5

See all

Maxwell SunMan, 20

3 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Good program, popular exercises that work well

4 days ago

Man, 22

7 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

good

5 days 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.