226 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.
Brad C
Man, 373 weeks complete
7 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Too many sets for the recommended RPE for optimal rest + hypertrophy
Mason Knevitt
Man, 315 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Good
Sumukha MK
Man, 257 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program
Luke F.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I’m enjoying it. I’m very overweight and I’m trying to find a balance between gaining strength and losing actual weight. This seems to be a good program 4 weeks in.
Austin
Man, 353 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
I really enjoy it. If I ate better I’d get better results. Kinda wish it had more core in it or if lifts repeated more to get gains in them.
Patrick L.
Man, 307 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Easy to follow program with pretty standard gym equipment and regular gym access. Just started week 8. Opposite to many other reviewers, I actually saw more upper body growth than lower body, but I did often add sets on pull or push day if I was feeling really motivated. Coupled with my preexisting cardio routine, this has been a great program.
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