Push Pull Legs Upper Lower

The ultimate 5-day split combining PPL with upper/lower for complete development. Hit everything twice per week for optimal growth.

IntermediateStandard sessionshypertrophypowerbuilding
Days a week5
Exercises20
Focus4muscles

Who it's for

A 5-day intermediate program with extra work for chest, back, shoulders and quadriceps: 20 exercises across 5 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

5 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

Day 2

Pull

Back and biceps

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

Day 3

Legs

Full lower body

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

Day 4

Upper

Full upper body

  1. 1Dumbbell Bench Press
  2. 2Cable Row
  3. 3Barbell Overhead Press
  4. 4Lat Pulldown

Day 5

Lower

Full lower body

  1. 1Barbell Front Squat
  2. 2Dumbbell Lunge
  3. 3Barbell Bulgarian Split Squat
  4. 4Standing Calf Raise Machine

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
Glutes19.5Optimal
Back16.5Optimal
Quadriceps16.5Optimal
Hamstrings15Optimal
Shoulders13.5Optimal
Lats10.5Moderate
Biceps9Optimal
Chest9Moderate
Triceps7.5Moderate
Abs4.5Moderate
Calves4.5Maintenance
Traps3Maintenance

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Run this program free.

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

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