206 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.
shivam P.
Man, 223 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good
Woman, 34
8 weeks complete
As expected strength gains
As expected muscle gains
Solid program that introduced me to weightlifting as a woman, had to make adjustments (lat pull downs instead of chin ups for example). Results were expected as a beginner who went from 0 weightlifting to doing it the majority of my days in a week.
Woman, 65
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Progression
Man, 47
7 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. If you stick robot it gives good results. Probably repeat in the future .
Brett H.
Man, 338 weeks complete
6 years of prior experience
More than expected strength gains
As expected muscle gains
This was a very interesting plan. My leg strength and endurance increased. I swapped out front squat and EZ bar skull crusher for similar exercises. The plan calls for two rest days a week but sometimes I skipped one of them but it affected my lifts the next day (Legs then Upper for example, the rest was needed between Romanian deadlifts and rows). Each of my muscles grew 0.5 to 1cm in size. | Physical improvements: arms are slightly more toned, legs got bigger | Strength improvements: squat, deadlift, Romanian deadlift, leg extensions, seated leg curls, leg press, standing calf raises, leg press machine calf raises, overhead barbell press, barbell row, skull crushers | Body recomping- Starting weight: 151.1lbs/68.54kg | 32 days: 153.2lbs/69.49kg | 53 days: 153.8lbs/69.76kg |
B
Man, 307 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I have a background of running, tennis and bouldering, but no serious gym experience. This routine has a great combination of fundamental exercises that have given me amazing results. Of course, the program only accounts for part of that. I put in a lot of effort in gaining weight. Already had a protein rich diet, so everything was aligned for getting results quickly. Getting compliments out of nowhere and plan to do two more cycles of 8 weeks, perhaps with the same program.
James H
Man, 443 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Pretty low volume overall. Had to add sets and exercises.
Izzy H.
Man, 287 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Loved this program. Been out the gym since the pandemic 2020. Just got back in with this program and I am pleased with this program. Would recommend.
Luis G.
Man, 235 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Really good, the ramp weeks really make it complete and the first weeks get you used to it
David
Man, 265 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Been running the program during a cut, maintained almost all of my muscle and strength without great fatigue, despite training 5 days in a row (Monday to Friday).