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Repigo Program

Upper/Lower PPL Split

A 5-day upper lower PPL split for lifters who want upper/lower structure, push-pull-legs sessions, 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

An upper/lower PPL split combines two broader sessions with three targeted sessions: upper, lower, push, pull, and legs. It is a 5-day alternative to a 4-day upper/lower split or a 6-day push pull legs split.

A common schedule is Monday upper, Tuesday lower, Wednesday rest, Thursday push, Friday pull, Saturday legs, and Sunday rest. 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.

What Is An Upper/Lower PPL Split?

An upper/lower PPL split is a 5-day workout plan that combines upper and lower body sessions with push, pull, and legs sessions. The upper/lower days give you broad practice across the body, while the push, pull, and legs days add more targeted weekly volume.

Is Upper/Lower PPL Good For Beginners?

Upper/lower PPL can work for newer lifters who already train consistently, but it is usually better after the early beginner phase. If you are still learning basic lifts or can only train 2-4 days per week, a full-body or 4-day upper/lower split is usually easier to repeat and recover from.

Upper/Lower PPL vs Push Pull Legs

Upper/lower PPL uses 5 training days, while a classic push pull legs split often works best across 6 days. That makes upper/lower PPL a useful middle option if you want push, pull, and legs sessions but do not want to train six times per week.

Frequently Asked Questions

  • What Is An Upper/Lower PPL Split?

    It is a 5-day split that combines upper and lower body sessions with push, pull, and legs sessions. The week usually looks like upper, lower, rest, push, pull, legs, rest.

  • Is Upper/Lower PPL Good For Beginners?

    It can work for beginners who already train consistently, but many beginners do better with full body or 4-day upper/lower first. Upper/lower PPL is usually better when you can recover from 5 weekly sessions.

  • Is Upper/Lower PPL Better Than Push Pull Legs?

    It depends on your schedule. Upper/lower PPL is often better if you want a 5-day plan, while push pull legs usually fits lifters who can train 6 days per week.

  • What Does ULPPL Mean?

    ULPPL is shorthand for upper/lower push pull legs. Some lifters also write it as PPLUL or upper/lower plus PPL.

Related Guides

Related Programs

  • Upper/Lower Split: A classic 4-day upper/lower split for building muscle with balanced weekly volume.
  • Push/Pull/Legs Split: A classic 6-day Push/Pull/Legs split for building muscle with high weekly training frequency.
  • Bro Split: A classic Monday-to-Friday bro split with focused daily volume and weekend recovery.