Sophia L.

Jonathan 

Ian W.

Matt R.

Albert A.

Maroun J.

Program StructureDay 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.

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.

Push Pull Legs Upper Lower (PPLUL)

Default

Pull

Push

Legs

Upper

Lower

Intro

Week 1

Ramp

Week 2

Ramp+

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Row

Lat Pulldown

Cable Row

Upright Row

Standing Calf Raise

Hanging Leg Raises

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

EZ Bar Skull Crusher

Cable Pressdown

Hammer Curl

Cable Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Overhead Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Bench Press (Close Grip)

Machine Calf Raise

Abs Crunch (Weighted)

Deadlift (Barbell)

Front Squat (Barbell)

Leg Extension

Leg Curl

Incline Curl (Dumbbell)

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