PPLUL 5 Days Hypertrophy Split

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The PULL-PUSH-LEG-UPPER-LOWER 5-day hypertrophy split is a workout program targeting different muscle groups each day, with alternating upper and lower body workouts, for optimal muscle growth and recovery.

Monday
Tuesday
Wednesday
Friday
Saturday

Pull Day 8 exercises, 1 hr 21 mins

Barbell Row	4x10 reps	rest: 120s
Cable Seated Row	3x15 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 120s
Barbell Upright Row	4x12 reps	rest: 120s
Machine Calf Raise	5x15 reps • 60s	rest: 120s
Hanging Leg Raise	3x12 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x12 reps • 60s	rest: 60s
Dumbbell Side Bend	3x12 reps • 60s	rest: 60s

Push Day 7 exercises, 43 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Cable Inner Chest Press	3x8 reps • 60s	rest: 60s
EZ Bar Tricep Extension	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Dumbbell Hammer Curl	3x8 reps • 60s	rest: 60s
Cable Bicep Curl	3x8 reps • 60s	rest: 60s

Lower 1 Day 6 exercises, 1 hr 8 mins

Barbell Squat	4x8 reps	rest: 180s
Barbell Romanian Deadlift	3x10 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 120s
Dumbbell Lunge	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps • 60s	rest: 120s
Dumbbell Seated Side Lateral Raise	3x15 reps • 60s	rest: 120s

Upper Day 7 exercises, 1 hr 3 mins

Barbell Military Press	3x8 reps	rest: 150s
Dumbbell Bench Press	3x12 reps • 60s	rest: 120s
Chin-Up	4x10 reps • 60s	rest: 120s
Barbell Bench Press (Close Grip)	3x10 reps • 60s	rest: 120s
Machine Calf Raise	3x15 reps • 60s	rest: 120s
Cable Kneeling Crunch	3x12 reps • 60s	rest: 60s
Hanging Leg Raise	3x12 reps • 60s	rest: 60s

Lower Day 2 6 exercises, 1 hr 17 mins

Barbell Deadlift	3x8 reps	rest: 180s
Barbell Front Squat	4x10 reps	rest: 150s
Machine Leg Extension	3x15 reps	rest: 120s
Machine Leg Curl (Prone)	3x15 reps	rest: 120s
Dumbbell Incline Curl	4x12 reps	rest: 120s
Dumbbell Lateral Raise	4x12 reps	rest: 120s