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Push Pull Legs Upper Lower (PPLUL)
6,461 athletes joined
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
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(649 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
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 Reps
RPE 8
2
Lat Pulldown
2
8-12 Reps
RPE 8
3
Cable Row
3
10-15 Reps
RPE 8
4
Upright Row
3
8-12 Reps
RPE 8
5
Standing Calf Raise
3
8-12 Reps
RPE 8
6
Hanging Leg Raises
2
6-30 Reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
3
10-15 Reps
RPE 9
4
Upright Row
3
8-12 Reps
RPE 9
5
Standing Calf Raise
4
8-12 Reps
RPE 9
6
Hanging Leg Raises
3
6-30 Reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 Reps
RPE 9
2
Lat Pulldown
3
8-12 Reps
RPE 9
3
Cable Row
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Upright Row
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Standing Calf Raise
4
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Hanging Leg Raises
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 Reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 8
3
EZ Bar Skull Crusher
2
8-12 Reps
RPE 8
4
Cable Pressdown
2
10-15 Reps
RPE 8
5
Hammer Curl
2
8-12 Reps
RPE 8
6
Cable Curl
2
10-15 Reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 Reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 Reps
RPE 9
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
10-15 Reps
RPE 9
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
10-15 Reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
3
EZ Bar Skull Crusher
3
8-12 Reps
RPE 9
4
Cable Pressdown
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 Reps
RPE 9
6
Cable Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 Reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 8
3
Leg Press
2
8-12 Reps
RPE 8
4
Lunge (Dumbbell)
2
8-12 Reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 Reps
RPE 8
6
Lateral Raise (Cable)
2
10-15 Reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 Reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
3
8-12 Reps
RPE 9
4
Lunge (Dumbbell)
2
8-12 Reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
10-15 Reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 Reps
RPE 9
3
Leg Press
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 Reps
RPE 7
2
Bench Press (Dumbbell)
2
8-12 Reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 Reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 Reps
RPE 8
5
Machine Calf Raise
3
10-15 Reps
RPE 8
6
Abs Crunch (Weighted)
2
6-30 Reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 Reps
RPE 8
2
Bench Press (Dumbbell)
2
8-12 Reps
RPE 9
3
Chin-Up (Weighted)
3
6-10 Reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 Reps
RPE 9
5
Machine Calf Raise
4
10-15 Reps
RPE 9
6
Abs Crunch (Weighted)
3
6-30 Reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 Reps
6-10 Reps
RPE 9
RPE 10
5
Machine Calf Raise
4
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 Reps
6-30 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 Reps
RPE 7
2
Front Squat (Barbell)
3
6-10 Reps
RPE 8
3
Leg Extension
2
10-15 Reps
RPE 8
4
Leg Curl
2
10-15 Reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 Reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 Reps
RPE 8
2
Front Squat (Barbell)
3
6-10 Reps
RPE 9
3
Leg Extension
3
10-15 Reps
RPE 9
4
Leg Curl
3
10-15 Reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 Reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 Reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 Reps
5-8 Reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 Reps
RPE 9
3
Leg Extension
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
4
Leg Curl
2
1
10-15 Reps
10-15 Reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
1
8-12 Reps
8-12 Reps
RPE 9
RPE 10
What People Are Saying(649 ratings)
Only ratings with written feedback are displayed here.
4.20/ 5
SynkkisAge 33, Man
2 days ago
5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Solid program. Used it to maintain muscle and strength during an aggressive cut and the program was well suited for that.
Mohammed S.Age 28, Man
3 days ago
3 weeks complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Good

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.