241 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.
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
Man, 31
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Program is ok except that there should substitutes for all exercises
Rithik S.
Man, 245 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
hanging raises, chin ups are not so beginner friendly.Since my grip strength is weak.. there should be an option for swapping the exercises which is essential.. adding more calves have 10 sets/ weeks which is a bit much.. but ig it's okayish over all
Orhan Acikgoz
Man, 233 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
its a good program, though 5 times a week is too much for me. Also, it could benefit from more ab workouts
Benjamin Dang
Man, 203 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Rest is key
Kennedy N.
Man3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great programme for those who don't have alot of time to spend in the gym and they want to maintain their fitness level
Jasim A.
Man, 273 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great app that’s helps in tracking the weight, progress and performance. It filled a gap that was existed for a long time .
Marena E.
Woman3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Love the program!