247 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.
Maroun J.
Man, 293 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Good
Zac
Man, 427 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
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.
A C.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Simple and to the point. 10/10
Nick A.
Man, 313 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
I like the variability in the workouts. Can get them done in a reasonable amount of time. Switching from 3 to 5 lift days was tough at first (especially on the legs and back) so I’ve averaged probably 4 days per week. More shoulders than I expected. Lots of dumbbell lateral raises. I also wish there were options to switch out exercises for alternatives. I don’t deadlift
Richard Saldivar
Man, 433 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great place to start! Really enjoyed the progress I’ve made.
Briana C.
Woman, 343 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Great program to lock into! My personal gains seem not that major visibly, but definitely see it strength wise. Going to continue locking in to this program and finish it up! Halfway there so we still have plenty of time.
Thomas M.
Man, 483 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good to go!
Michael I.
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Was a great workout plan, easy to follow and also has very great directions on what equipment to use.
Nehir
Man, 287 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Not bad. Some days had legs on upper or pull days its suprising and unusual but it has some benefits. I had injuries therefore my experience with this program are not that significant for general healthy population but Its effective end covers basics
Matt P.
Man, 335 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program to target high intensity without overtraining