# PPLUL split: routine, exercises, and weekly schedule > Updated: 2026-07-04 · Source: https://dorsi.ai/topics/pplul-split Push Pull Legs Upper Lower — PPLUL — is a 5-day split that balances volume and recovery for intermediate lifters. It's more structured than a bro split… The PPLUL split is a 5-day program that merges push/pull/legs with an upper/lower day. You hit most muscle groups twice a week. A typical layout: push Monday, pull Tuesday, legs Wednesday, upper Friday, lower Saturday. It gives you extra volume on weak points without the fatigue of a full body. I like it for intermediate lifters who recover well and want more frequency without going full PPL. This page covers how to set it up for strength or hypertrophy. Push Pull Legs Upper Lower, PPLUL, is a 5-day split that balances volume and recovery for intermediate lifters. It's more structured than a bro split but more flexible than a fixed powerlifting program. The science says training each muscle group twice per week edges out once per week for hypertrophy, especially on compounds like the bench press. That's where this split earns its keep: pushing frequency without overcomplicating your week. Dorsi calculates fatigue-driven adjustments within this framework. If the idea of planning from scratch gives you decision fatigue (read "5 Signs You Have Workout Decision Fatigue"), this layout provides a template you can plug in and tweak. The rest of this module walks through the variables you'll need to define for your own PPLUL. ## Why run a PPLUL split? PPLUL stands for Push, Pull, Legs, Upper, Lower, a 5-day rotation that hits each muscle group twice a week. Compared to a straight PPL, you get more frequency on legs and back. I switched my clients off PPL after 12 weeks because squats only once weekly stalled progress. PPLUL fixes that. ## Set up your push and pull days Push day: bench or incline press, overhead press, side raises, triceps extensions. Pull day: deadlift variation (RDL or conventional), rows, pull-ups, face pulls. Keep volume moderate, about 12-16 sets per push/pull session. Don't overcomplicate it: pick 2-3 main lifts, then accessories. ## How do you progress on PPLUL? Add weight when you hit the top of your rep range for two consecutive sessions. If you're doing 3x8-12 and hit 12 on the last set, bump up 5 lbs next week. Stalled for 2 weeks? Deload, drop weight 10% and work back up. Progression isn't linear; I've found micro-loading helps on bench. ## Manage fatigue across five days Five training days back-to-back builds systemic fatigue fast. Schedule your hardest sessions early in the week when recovery is highest. Leg day after push? Fine, but avoid heavy squats the day before deadlifts. Use Dorsi's recovery score on Apple Watch to spot when to take an extra rest day. ## Know when to switch splits PPLUL works for 8-16 weeks max. After that, rate of progress slows and joints start complaining. If you're grinding reps on the same weights for 3 weeks while sleep and nutrition are on point, try a 4-day upper/lower or a block of hypertrophy. Don't cling to a split that's not delivering.