PPLUL Split: 5-Day Push Pull Legs Upper Lower
Bulking
Intermediate
None
Plan Details
The PPLUL Split: 5-Day Push Pull Legs Upper Lower routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PPLUL combines push pull legs with an upper lower split: Push, Pull, Legs, a rest day, then Upper and Lower. Every muscle group gets trained twice a week in 5 sessions, a middle ground between a 3-day PPL and a 6-day PPL. Who it's for: intermediate lifters who want twice-a-week frequency without training 6 days. Suggested week: Monday Push, Tuesday Pull, Wednesday Legs, Thursday rest, Friday Upper, Saturday Lower, Sunday rest. Weights: pick a load you could lift for 2 more reps than the target. Rep ranges: compounds 5-8, accessories 8-12, isolation 12-15. Progression: when you hit the top of the range on every set, add 2.5 kg / 5 lb (upper body) or 5 kg / 10 lb (lower body). Deload every 6th week with half the sets. Full guide: https://www.jefit.com/blog/3-4-5-and-6-day-split-strength-training-which-is-best-for-you
Routine detail
Day 1
Push
Est. 43 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Day 2
Pull
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 41 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 4
Upper
Est. 51 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 5
Lower
Est. 44 min
6 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
