189 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.
Joseph S.
Man, 433 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Had to add shoulders and abs. Modified a bit due to rotator cuff surgery. Otherwise absolutely awesome. Second time doing it. I love it.
Paul
Man, 377 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
It's an absolute must if you're trying to get stronger and put on muscle!
Jemuel D.
Man, 233 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good
Anonymous
Man3 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
used to be more focused on powerlifting decided to dedicate 8 weeks to hypertrophy and this programme is great, i changed some exercises due to how much i liked a specific exercise and decreased some sets due to DOMS but overall great programme
Claud P.
Man3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I've tranfoemed it into a 4 day program
Collenteur C.
Man, 207 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Dope
Sara S.
Woman3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
4 weeks into the program with only doing the program 3 days a week for a few of those sure to my schedule. I used lighter weight but did a full range of motion to the best of my ability. I leaned out like I intended while also bulling up my legs. This is a good baseline before going super heavy. Great program
Anonymous
Man3 weeks complete
3 years of prior experience
More than expected strength gains
Less than expected muscle gains
Man, 23
3 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Somedays it could be harder
Man, 25
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
2 intense leg day a week, really pump my bottom muscles