Workout Routine

Free

PPLUL Workout – 5-Day Push Pull Legs Upper Lower Routine

by Hardy

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PPLUL workout for five days a week: push, pull, legs, then upper and lower. Every muscle gets trained twice, and you keep two rest days.

The push, pull and leg days use moderate weights and more sets. The upper and lower days start with a heavy barbell lift. Hardy tracks every set and works out your next weight from the rules below.

Weekly structure

Train push, pull and legs, rest a day, then upper and lower. Monday to Wednesday plus Friday and Saturday works well.

  • Push: incline dumbbell press 3×8–12, chest press machine 3×10–12, seated dumbbell shoulder press 3×8–12, cable lateral raise 3×12–15, cable crossover 3×12–15, overhead triceps extension 3×10–12
  • Pull: lat pulldown 3×8–12, dumbbell row 3×8–12, seated cable row 3×10–12, face pull 3×15–20, dumbbell curl 3×10–12, hammer curl 2×10–12
  • Legs: leg press 3×8–12, Bulgarian split squat 3×8–12, Romanian deadlift 3×8–12, leg extension 3×12–15, leg curl 3×10–15, calf raise 3×10–15
  • Upper: bench press 3×5, barbell row 3×6–8, overhead press 3×6–8, pull-up 3×6–10, lying triceps extension 2×8–12, barbell curl 2×8–12
  • Lower: squat 3×5, deadlift 2×5–8, lying leg curl 3×8–12, dumbbell lunge 3×10–12, calf raise 3×8–12

Rest 2 to 3 minutes on the barbell lifts and 60 to 90 seconds on the rest.

Progression

Bench press on the upper day and squat on the lower day use a working weight. Finish every set with all 5 reps and the weight goes up next session. Miss reps three sessions in a row and Hardy suggests a 10% drop for you to review.

Everything else uses double progression. Add reps each session until every set reaches the top of the range. Hardy then adds weight and you start again from the bottom.

Most lifts go up 5 lbs (2.5 kg). Barbell squats, deadlifts, leg presses and calf raises go up 10 lbs (4.5 kg).

Tips

  • Pull-ups start at bodyweight. Hardy adds weight once every set reaches 10. Swap in a lat pulldown if you cannot do 6 yet.
  • Missed a day? Do the next workout in order and keep the rest days where you need them.
  • The PPLUL split guide explains the week and how it compares with ULPPL.
  • Only four days free? The 4 Day Upper Lower Split also trains each muscle twice.

Starting TM is 90% of 1RM.

More official programs
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Targeted muscles
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back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×8

chest press machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
90 sec
2
–
–
10-12
90 sec
3
–
–
10-12
90 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest press machine

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated shoulder press

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec
3
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

cable lateral raise

3×12

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec
3
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

cable crossover

3×12

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec
3
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead triceps extensions

3×10

Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lat pulldown

3×8

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dumbbell row

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
90 sec
2
–
–
10-12
90 sec
3
–
–
10-12
90 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated cable row

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15-20
60 sec
2
–
–
15-20
60 sec
3
–
–
15-20
60 sec

Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec
3
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

hammer curl

2×10

Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
150 sec
2
–
–
8-12
150 sec
3
–
–
8-12
150 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

leg press

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bulgarian split squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec
3
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg extension

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

3×10

Upper

bench press

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +5 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

bench press

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
150 sec
2
–
–
6-8
150 sec
3
–
–
6-8
150 sec

Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

barbell row

3×6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-8
120 sec
2
–
–
6-8
120 sec
3
–
–
6-8
120 sec

Double Progression: Work within 6-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead press

3×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
120 sec
2
–
–
6-10
120 sec
3
–
–
6-10
120 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

pullup

3×6

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lying barbell triceps extensions

2×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

2×8

Lower

squat

Set
Intensity
Weight
Reps
Rest time
1
WW
120 lbs
5
180 sec
2
WW
120 lbs
5
180 sec
3
WW
120 lbs
5
180 sec

Overload: Working weight +10 lbs after every successful session.

Deload: Working weight drops 10% after 3 failed sessions in a row.

squat

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
180 sec
2
–
–
5-8
180 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

deadlift

2×5

lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lying leg curl

3×8

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
90 sec
2
–
–
10-12
90 sec
3
–
–
10-12
90 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lunge

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

3×8