230 reviews for Push Pull Legs Upper Lower (PPLUL)
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.
Zach C.
Man, 257 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. I added a lot of super sets to the lifts on the program. I enjoyed the compound lifts and the targeting for the specific groups. Plus hitting muscle groups on off days for that extra volume helped as well. I lost more fat and gained some muscle back. Got down to a healthy weight and still pushed good weight.
Francis dela Tore
Man, 295 weeks complete
1 year of prior experience
Less than expected strength gains
More than expected muscle gains
So far a very good program but the leg days are a bit too close
Ritesh H.
Man, 205 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program
Suzie L.
Woman, 245 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I did not realize it was for people with a lot of experience so I used it after I was working out consistently for only like 2-3 months and then I had a large break and now I’m using it consistently. So things like the pull ups and hanging leg raises were really difficult but since it made me do it regularly, I had some great results!
Michael M.
Man, 245 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Good starter program. I like how much muscle I gained, the only problem is that it can get kinda repetitive which made me want to just keep breaking the weight records, other than that great!
Brad C
Man, 373 weeks complete
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Too many sets for the recommended RPE for optimal rest + hypertrophy
Mason Knevitt
Man, 315 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Good
Sumukha MK
Man, 257 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program
Luke F.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I’m enjoying it. I’m very overweight and I’m trying to find a balance between gaining strength and losing actual weight. This seems to be a good program 4 weeks in.
Austin
Man, 353 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
I really enjoy it. If I ate better I’d get better results. Kinda wish it had more core in it or if lifts repeated more to get gains in them.