220 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.
Brett H.
Man, 348 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
This is my second time running this split. It’s a weird split but I really enjoyed it. You really need those rest days. Don’t be like me and try to only have one rest day. Strength increased and some muscles got bigger. I plan on rotating between this on a Jeff Nippard’s Body Building PPL and UL splits.
Man, 30
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
The exercises are easy to do in my smaller gym and I like the focus on multiple parts of the body so one muscle isn’t overly fatigued
glenn earl
Man, 435 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Good Program, perfect to help limit gym time. Would have like some more shoulder and arm weights.
Lil B.
Man5 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Program works great, tailored some workouts to my needs as my lower back was taking a huge toll by the 3rd week. My calves have gotten exponentially stronger and they have grown too, definitely learnt alot from this program and the way it was programmed, I will be taking it into future programs I make myself
Prakash
Man, 295 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
very good program
ShreddedJustin
Man, 152 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
It's okay I had to stop at week 3 since I think there's much better programs out there. This is more for beginners. It was good to help me get back into routine though.
RAMOSS GAMIN
Man, 235 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Workout good however the images on program are wrong
Sunit A.
Man, 393 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Have no finished yet! So will wait till the end before commenting!
Crispy_Snipes
Man, 423 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Easy to follow. Took 8 months off from training, this was a great plan to work back into it.
Austin A.
Man, 353 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
This is a nice basic program. I did add more back volume, specifically lower traps, but overall it covers everything pretty well.