Push Pull Legs Upper Lower (PPLUL)

Free4.28 (304 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
Tyler A.
5 weeks complete
No modifications
5 days ago
Yvonne Yong Woman, 33
2 weeks complete
No modifications
11 days ago
Nikos V. Man, 44
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
12 days ago
Param S. Man, 25
3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Plans are better the app working sometimes slows down making you go back and forth to restart everything
13 days ago
Toby B. Man, 25
8 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Enjoyable variation to the program split. Easy to track progress
14 days ago
Michal S. Man
2 weeks complete
No modifications
15 days ago
Mybuddy919 Man, 123
2 weeks complete
No modifications
16 days ago
Anonymous
2 weeks complete
No modifications
16 days ago
Ben P. Man, 19
2 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Overall the structure is great. The first week is kinda optional with the low amount of sets for certain excersises if you aren’t new to splits like ppl. Doing semi-pr days for reps especially on the last day with deadlifts to just show where I am at with bigger compounds. Definitely recommend doing the last 2 excercises replaced in different positions like in this program to have better auxiliary exercises. Great overall.
20 days ago
Tylor H. Man, 26
2 weeks complete
No modifications
20 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