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Repigo Program

Upper/Lower PPL Split

A classic 5-day Upper/Lower PPL split for balanced frequency and targeted weekly volume.

Updated July 19, 2026 by Repigo Team

Split Type
Upper/Lower + PPL
Days Per Week
5
Workouts
5

Choose This Program If

  • You want a 5-day split with both upper/lower and push-pull-legs structure.
  • You want more weekly training frequency than a 4-day split.
  • You want targeted muscle-building volume without going fully 6 days per week.

How The Program Works

A classic 5-day Upper/Lower PPL split for building muscle with balanced frequency and targeted weekly volume. Start the week with upper and lower body sessions, then finish with push, pull, and legs.

A common schedule is Monday, Tuesday, Thursday, Friday, and Saturday, with rest days after Lower and Legs. Use controlled reps, keep 1-2 reps in reserve on most sets, and increase the load when you can complete all prescribed reps with solid form.

Weekly Layout

  1. Day 1: Upper
  2. Day 2: Lower
  3. Day 3: Rest
  4. Day 4: Push
  5. Day 5: Pull
  6. Day 6: Legs
  7. Day 7: Rest

Full Workout Plan

Day 1: Upper

  • Barbell Bench Press: 3 sets x 8 reps
  • Pull-Up: 3 sets x 8 reps
  • Seated Dumbbell Shoulder Press: 3 sets x 10 reps
  • Chest-Supported Dumbbell Row: 3 sets x 10 reps
  • Cable Lateral Raise: 3 sets x 12 reps
  • Cable Triceps Pushdown: 2 sets x 12 reps
  • Dumbbell Curl: 2 sets x 12 reps

Day 2: Lower

  • Barbell Squat: 3 sets x 8 reps
  • Barbell Romanian Deadlift: 3 sets x 10 reps
  • 45-Degree Sled Leg Press: 3 sets x 10 reps
  • Seated Leg Curl: 3 sets x 12 reps
  • Standing Machine Calf Raise: 3 sets x 12 reps
  • Hanging Knee Raise: 2 sets x 15 reps

Day 3: Push

  • Incline Dumbbell Bench Press: 3 sets x 10 reps
  • Barbell Overhead Press: 3 sets x 8 reps
  • Machine Chest Press: 3 sets x 10 reps
  • Cable Lateral Raise: 3 sets x 12 reps
  • Cable Triceps Pushdown: 3 sets x 12 reps
  • Dumbbell Overhead Triceps Extension: 2 sets x 12 reps

Day 4: Pull

  • Barbell Bent-Over Row: 3 sets x 10 reps
  • Cable Lat Pulldown: 3 sets x 10 reps
  • Seated Cable Row: 3 sets x 10 reps
  • Cable Face Pull: 3 sets x 15 reps
  • Machine Reverse Fly: 2 sets x 15 reps
  • Dumbbell Hammer Curl: 3 sets x 12 reps
  • Dumbbell Curl: 2 sets x 12 reps

Day 5: Legs

  • Barbell Deadlift: 2 sets x 5 reps
  • Machine Hack Squat: 3 sets x 10 reps
  • Barbell Hip Thrust: 3 sets x 10 reps
  • Lying Leg Curl: 3 sets x 12 reps
  • Machine Leg Extension: 3 sets x 12 reps
  • Machine Seated Calf Raise: 3 sets x 15 reps
  • Kneeling Cable Crunch: 2 sets x 12 reps

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.