# Push Pull Legs Upper Lower (PPLUL)

Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits

[Dr. Swole](https://www.boostcamp.app/coaches/bill-wong)· Apr 2026

★ 4.1249 ratings

11,588 athletes running this program

## Overview

- **Length**: 8 weeks
- **Days / week**: 5 days
- **Level**: Intermediate
- **Goal**: Muscle, Strength
- **Equipment**: Full Gym
- **Session length**: 60 min
- **Recommended days**: Mon, Tue, Wed, Fri, Sat

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.**

## Program Structure

Day 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.

## Who it's for

- Intermediate athletes ready for a structured program
- Athletes focused on gaining both size and strength
- Athletes who can train 5 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Reviews

4.13

★★★★★★★★★★

249 ratings

### K F

★★★★★★★★★★

Not very impressed by this program. I find it completely random to throw in a random biceps exercise and lateral raise at the end of a leg day. The muscles aren’t warmed up in any way and making the mind-muscle connection just feels weak and at risk for injury. I have 15+ years of weight training experience.

### Zeb

★★★★★★★★★★

If you truly take the RPE seriously and go to failure on at least one set per day you will see great growth. Also adding tempo periodically will greatly increase the effectiveness. Great plan so far.

### Maroun J.

★★★★★★★★★★

Good

### Zac

★★★★★★★★★★

I like that you mostly hit areas twice a week with a focus on compound movements. However, I think the Upper day could be better designed. It's almost entirely push exercises, despite the back being the largest upper body muscle group. By the end of the program, there's a lot of volume at high intensity too. If you're in your 20s and early 30s, this probably won't be an issue, but if you're over 40, you might end up needing to add in some rest days here and there. I did add some strength with this program though, which is pretty good considering I've been lifting for over 20 years.

## Muscle engagement

| Muscle Group | Engagement Percentage |
| --- | --- |
| Front | 10.4% |
| Back | 9.8% |
| Quadriceps | 9.5% |
| Hamstrings | 8.6% |
| Front Delts | 8.4% |
| Triceps | 8.2% |
| Glutes | 8.2% |
| Upper Back | 7.5% |
| Lats | 7.4% |
| Biceps | 5.9% |
| Chest | 5.9% |
| Middle Delts | 5.7% |
| Abs | 4.5% |
| Calves | 2.3% |
| Lower Back | 2.3% |
| Rear Delts | 1.6% |
| Adductors | 1.4% |
| Forearms | 0.7% |
| Abductors | 0.7% |

## Week 1 Workouts

**Day 1 · Pull**  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Barbell Row | 3 | 6–10 reps | @8 |
| 2 | Lat Pulldown | 2 | 8–12 reps | @8 |
| 3 | Cable Row | 3 | 10–15 reps | @8 |
| 4 | Upright Row | 3 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 8–12 reps | @8 |
| 6 | Hanging Leg Raises | 2 | 6–30 reps | @8 |

**Day 2 · Push**  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Bench Press (Barbell) | 3 | 5–8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8 |
| 3 | EZ Bar Skull Crusher | 2 | 8–12 reps | @8 |
| 4 | Cable Pressdown | 2 | 10–15 reps | @8 |
| 5 | Hammer Curl | 2 | 8–12 reps | @8 |
| 6 | Cable Curl | 2 | 10–15 reps | @8 |

**Day 3 · Legs**  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Squat (Barbell) | 3 | 5–8 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8 |
| 3 | Leg Press | 2 | 8–12 reps | @8 |
| 4 | Lunge (Dumbbell) | 2 | 8–12 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @8 |
| 6 | Lateral Raise (Cable) | 2 | 10–15 reps | @8 |

**Day 4 · Upper**  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Overhead Press (Barbell) | 2 | 5–8 reps | @7 |
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @8 |
| 3 | Chin-Up (Weighted) | 2 | 6–10 reps | @8 |
| 4 | Bench Press (Close Grip) | 2 | 6–10 reps | @8 |
| 5 | Machine Calf Raise | 3 | 10–15 reps | @8 |
| 6 | Abs Crunch (Weighted) | 2 | 6–30 reps | @8 |

**Day 5 · Lower**  
| # | Exercise | Sets | Reps | Load |
| --- | --- | --- | --- | --- |
| 1 | Deadlift (Barbell) | 2 | 5–8 reps | @7 |
| 2 | Front Squat (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Leg Extension | 2 | 10–15 reps | @8 |
| 4 | Leg Curl | 2 | 10–15 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–12 reps | @8 |

## The coach

[Dr. Swole](https://www.boostcamp.app/coaches/bill-wong)

Bill Wong is a medical doctor, pro natural men’s physique athlete, and YouTuber based in Vancouver, Canada.

He completed his MD at the University of British Columbia and is currently training to specialize in radiology. As the first author on multiple peer-reviewed publications and internationally-presented scientific posters, he has extensive experience with publishing and interpreting research. His medical background and passion for the scientific method provides him with a unique, cutting-edge perspective on bodybuilding.

He runs a YouTube channel (Dr. Swole) and a podcast (Swole Radio), which provide evidence-based recommendations to help people lose fat and gain muscle. His content is tailored to the intelligent athlete who wants to improve their physique using current scientific research.

On request and depending on availability, Dr. Swole can write a custom hypertrophy program individualized for you or provide premium 1-on-1 coaching. Visit his website askdrswole.com.