Push Pull Legs Upper Lower (PPLUL)
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
Science-based Natural Bodybuilding
Overview
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 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.
Who it's for
Reviews
Good structure just limiting for me cause I don’t got machines
I enjoyed it. Good mix and spread of muscle groups with a focus on common weakness (calves and delts). Need to factor your own warm up sets. My only criticism is week one and two has too few sets for deadlift, they are build up weeks but 2 sets is annoying for a compound exercise at the start of a workout IMO
A lot of the workouts don’t make sense on the days they are allotted for
Great program I’m 4 weeks in it’s wonderful
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 3 | 6–10 reps | @8 |
| 2 | Lat Pulldown | 2 | 8–12 reps | @8 |
| 3 | Cable Row | 3 | 10–15 reps | @8 |
| 4 | Upright Row | 3 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6 | Hanging Leg Raises | 2 | 6–30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5–8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8 |
| 3 | EZ Bar Skull Crusher | 2 | 8–12 reps | @8 |
| 4 | Cable Pressdown | 2 | 10–15 reps | @8 |
| 5 | Hammer Curl | 2 | 8–12 reps | @8 |
| 6 | Cable Curl | 2 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5–8 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8 |
| 3 | Leg Press | 2 | 8–12 reps | @8 |
| 4 | Lunge (Dumbbell) | 2 | 8–12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @8 |
| 6 | Lateral Raise (Cable) | 2 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps | @7 |
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 3 | Chin-Up (Weighted) | 2 | 6–10 reps | @8 |
| 4 | Bench Press (Close Grip) | 2 | 6–10 reps | @8 |
| 5 | Machine Calf Raise | 3 | 10–15 reps | @8 |
| 6 | Abs Crunch (Weighted) | 2 | 6–30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5–8 reps | @7 |
| 2 | Front Squat (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Leg Extension | 2 | 10–15 reps | @8 |
| 4 | Leg Curl | 2 | 10–15 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
How Push Pull Legs Upper Lower (PPLUL) works
Push Pull Legs Upper Lower (PPLUL) is a medium-length, 8-week, 5-day-per-week strength program written for intermediate lifters. Each session takes around 60 minutes to complete. It was created by Dr. Swole and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 8-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Push Pull Legs Upper Lower (PPLUL) is best suited to lifters who already have 6–18 months of consistent training and know their working weights for the main lifts. Over 11,908 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Browse all Upper/Lower programs on Boostcamp →Common questions
Yes, Push Pull Legs Upper Lower (PPLUL) is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Push Pull Legs Upper Lower (PPLUL) is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Push Pull Legs Upper Lower (PPLUL) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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