PPLUL Split: The 5-Day Schedule, Rest Days and Who It Suits

What is a PPLUL split?

PPLUL stands for push, pull, legs, upper, lower. It joins two popular splits into one five-day week. The first three days split by movement, and the last two split the body in half.

Push days train chest, shoulders and triceps. Pull days train back and biceps. Upper days train all of the upper body, and lower days all of the legs.

The PPLUL weekly schedule

Most people rest after legs and again after lower. That puts a break in the middle of the week and one at the end.

Why the PPLUL split works

Every muscle gets two sessions a week. A 2016 review found that twice a week grows muscle more than once. PPLUL gets you there in five days instead of six.

The two halves also feel different. The movement days allow more sets per muscle. The upper and lower days are shorter and let you train a little heavier.

PPLUL vs ULPPL split

A ULPPL split is the same five days in a different order: upper, lower, then push, pull and legs. The weekly work is the same. Pick the order that puts your rest days where you need them.

• PPLUL puts the longer movement days first, when you are freshest after the weekend.
• ULPPL starts with the shorter upper and lower days, which eases you into the week.
• Both train each muscle twice. Neither is better for growth.

Who the PPLUL split suits

• Lifters who have outgrown a 3 or 4 day plan and want more sets.
• People who like PPL but cannot train six days a week.
• Anyone chasing muscle who can recover from five sessions.

If five days is too much, the 4 day workout split covers upper/lower. The 5 day workout split page compares PPLUL with the other five-day options.

How to run a PPLUL split in Hardy

1. Step 1: Start the PPLUL Workout

   Open the PPLUL Workout and start it in Hardy. Every exercise, set and rep range is already filled in.

2. Step 2: Fit it to your gym

   Swap any exercise your gym lacks for the closest one. To build your own week from blank instead, use the workout planner.

3. Step 3: Set your rest days

   Train push, pull and legs, rest a day, then upper and lower. Hardy suggests the next workout in order.