Push Pull Legs Upper Lower (PPLUL)
by Dr. Swole
6,771 athletes joined
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
4.20
(184 ratings)
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
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Days Per Week
5 days
Recommended Days
Mon, Tue, Wed, Fri, Sat
Time Per Workout
60 minutes
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
1
Barbell Row
3
6-10 reps
2
Lat Pulldown
2
8-12 reps
3
Cable Row
3
10-15 reps
4
Upright Row
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Hanging Leg Raises
2
6-30 reps
Day 1
1
Barbell Row
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
3
10-15 reps
4
Upright Row
3
8-12 reps
5
Standing Calf Raise
4
8-12 reps
6
Hanging Leg Raises
3
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 1
1
Barbell Row
4
6-10 reps
2
Lat Pulldown
3
8-12 reps
3
Cable Row
2
1
10-15 reps
10-15 reps
4
Upright Row
3
1
8-12 reps
8-12 reps
5
Standing Calf Raise
4
1
8-12 reps
8-12 reps
6
Hanging Leg Raises
2
1
6-30 reps
6-30 reps
Day 2
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
2
6-10 reps
3
EZ Bar Skull Crusher
2
8-12 reps
4
Cable Pressdown
2
10-15 reps
5
Hammer Curl
2
8-12 reps
6
Cable Curl
2
10-15 reps
Day 2
1
Bench Press (Barbell)
3
5-8 reps
2
Incline Bench Press (Dumbbell)
3
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 2
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
3
EZ Bar Skull Crusher
3
8-12 reps
4
Cable Pressdown
2
1
10-15 reps
10-15 reps
5
Hammer Curl
3
8-12 reps
6
Cable Curl
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
2
6-10 reps
3
Leg Press
2
8-12 reps
4
Lunge (Dumbbell)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
3
8-12 reps
4
Lunge (Dumbbell)
2
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 3
1
Squat (Barbell)
3
1
5-8 reps
5-8 reps
2
Romanian Deadlift (Barbell)
3
6-10 reps
3
Leg Press
2
1
8-12 reps
8-12 reps
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
Day 4
1
Overhead Press (Barbell)
2
5-8 reps
2
Bench Press (Dumbbell)
2
8-12 reps
3
Chin-Up (Weighted)
2
6-10 reps
4
Bench Press (Close Grip)
2
6-10 reps
5
Machine Calf Raise
3
10-15 reps
6
Abs Crunch (Weighted)
2
6-30 reps
Day 4
1
Overhead Press (Barbell)
3
5-8 reps
2
Bench Press (Dumbbell)
2
8-12 reps
3
Chin-Up (Weighted)
3
6-10 reps
4
Bench Press (Close Grip)
3
6-10 reps
5
Machine Calf Raise
4
10-15 reps
6
Abs Crunch (Weighted)
3
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 4
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
5
Machine Calf Raise
4
1
10-15 reps
10-15 reps
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
Day 5
1
Deadlift (Barbell)
2
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Extension
2
10-15 reps
4
Leg Curl
2
10-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
1
Deadlift (Barbell)
2
5-8 reps
2
Front Squat (Barbell)
3
6-10 reps
3
Leg Extension
3
10-15 reps
4
Leg Curl
3
10-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
Day 5
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
2
Front Squat (Barbell)
4
6-10 reps
3
Leg Extension
2
1
10-15 reps
10-15 reps
4
Leg Curl
2
1
10-15 reps
10-15 reps
5
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
6
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
WHAT PEOPLE ARE SAYING(184 ratings)
Only ratings with written feedback are displayed here.
4.20Ā /Ā 5
Collenteur C.Age 20, Man
12 days ago
Dope
Sara S.Woman
13 days ago
4 weeks into the program with only doing the program 3 days a week for a few of those sure to my schedule. I used lighter weight but did a full range of motion to the best of my ability. I leaned out like I intended while also bulling up my legs. This is a good baseline before going super heavy. Great program
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.