Push Pull Legs Upper

PPL with an extra upper day for enhanced arm and shoulder development. The perfect blend of frequency and volume for intermediate to advanced lifters.

IntermediateStandard sessionshypertrophystrength
Days a week4
Exercises20
Focus4muscles

Who it's for

A 4-day intermediate program with extra work for chest, back, shoulders and quadriceps: 20 exercises across 4 sessions a week.

Focus muscles: Chest, Back, Shoulders, Quadriceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

4 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push

Chest, shoulders, triceps

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Dumbbell Lateral Raise
  5. 5Cable Tricep Pushdown

Day 2

Pull

Back and biceps

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row
  4. 4Lat Pulldown
  5. 5Barbell Curl

Day 3

Legs

Quads, hams, glutes

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Dumbbell Lunge
  5. 5Leg Curl

Day 4

Upper

Full upper body

  1. 1Dumbbell Bench Press
  2. 2Cable Row
  3. 3Barbell Overhead Press
  4. 4Dips
  5. 5Dumbbell Hammer Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Back16.5Optimal
Glutes15Optimal
Shoulders15Optimal
Hamstrings13.5Optimal
Triceps13.5Optimal
Biceps12Optimal
Chest12Optimal
Lats10.5Moderate
Quadriceps10.5Moderate
Abs3Maintenance
Traps3Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Push Pull Legs Upper in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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