Push Pull Legs Upper Lower (PPLUL)
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
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
Not very impressed by this program. I find it completely random to throw in a random since biceps exercise and lateral raise at the end of a leg day. The muscles aren’t warmed up in any way and making the mind-muscle connection just feels weak and at risk for injury. I have 15+ years of weight training experience.
If you truly take the RPE seriously and go to failure on at least one set per day you will see great growth. Also adding tempo periodically will greatly increase the effectiveness. Great plan so far.
Good
I like that you mostly hit areas twice a week with a focus on compound movements. However, I think the Upper day could be better designed. It's almost entirely push exercises, despite the back being the largest upper body muscle group. By the end of the program, there's a lot of volume at high intensity too. If you're in your 20s and early 30s, this probably won't be an issue, but if you're over 40, you might end up needing to add in some rest days here and there. I did add some strength with this program though, which is pretty good considering I've been lifting for over 20 years.
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
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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