Push Pull Legs Upper Lower (PPLUL)

(298 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
CoachDr. Swoleverified coach
LevelNovice, Intermediate
GoalBodybuilding, Powerbuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length8 weeks
Start the program
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Week 1 · Intro
Day 1
ExerciseSetsReps
Barbell Row3
6-10
Lat Pulldown2
8-12
Cable Row3
10-15
Upright Row3
8-12
Standing Calf Raise3
8-12
Hanging Leg Raises2
6-30
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
Incline Bench Press (Dumbbell)2
6-10
EZ Bar Skull Crusher2
8-12
Cable Pressdown2
10-15
Hammer Curl2
8-12
Cable Curl2
10-15
--
--
--
--
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
Romanian Deadlift (Barbell)2
6-10
Leg Press2
8-12
Lunge (Dumbbell)2
8-12
Lateral Raise (Dumbbell)2
8-12
Lateral Raise (Cable)2
10-15
--
--
--
--
Day 4
ExerciseSetsReps
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 Raise3
10-15
Abs Crunch (Weighted)2
6-30
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
Front Squat (Barbell)3
6-10
Leg Extension2
10-15
Leg Curl2
10-15
Incline Curl (Dumbbell)3
8-12
Lateral Raise (Dumbbell)3
8-12
--
--
--
--
--
Week 2 · Ramp
Day 1
ExerciseSetsReps
Barbell Row3
6-10
Lat Pulldown3
8-12
Cable Row3
10-15
Upright Row3
8-12
Standing Calf Raise4
8-12
Hanging Leg Raises3
6-30
--
--
--
--
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
Incline Bench Press (Dumbbell)3
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
--
--
--
--
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press3
8-12
Lunge (Dumbbell)2
8-12
Lateral Raise (Dumbbell)3
8-12
Lateral Raise (Cable)2
10-15
--
--
--
--
Day 4
ExerciseSetsReps
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 Raise4
10-15
Abs Crunch (Weighted)3
6-30
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
Front Squat (Barbell)3
6-10
Leg Extension3
10-15
Leg Curl3
10-15
Incline Curl (Dumbbell)3
8-12
Lateral Raise (Dumbbell)3
8-12
--
--
--
--
--
Week 3 · Ramp+
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
Day 1
ExerciseSetsReps
Barbell Row4
6-10
Lat Pulldown3
8-12
Cable Row2
10-15
1
10-15
Upright Row3
8-12
1
8-12
Standing Calf Raise4
8-12
1
8-12
Hanging Leg Raises2
6-30
1
6-30
Day 2
ExerciseSetsReps
Bench Press (Barbell)3
5-8
1
5-8
Incline Bench Press (Dumbbell)2
6-10
1
6-10
EZ Bar Skull Crusher3
8-12
Cable Pressdown2
10-15
1
10-15
Hammer Curl3
8-12
Cable Curl2
10-15
1
10-15
Day 3
ExerciseSetsReps
Squat (Barbell)3
5-8
1
5-8
Romanian Deadlift (Barbell)3
6-10
Leg Press2
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
ExerciseSetsReps
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 Raise4
10-15
1
10-15
Abs Crunch (Weighted)2
6-30
1
6-30
Day 5
ExerciseSetsReps
Deadlift (Barbell)2
5-8
1
5-8
Front Squat (Barbell)4
6-10
Leg Extension2
10-15
1
10-15
Leg Curl2
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
3.9/ 5
Joey U.Man
3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good program. Easily adjustable to your goals.
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.