PPLUL split: routine, exercises, and weekly schedule
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.
Practical Playbook
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.
Common Mistakes
- Mistake
- Running the same PPLUL split for four weeks straight with zero progression in load or reps.
- Why
- Without progressive overload, your muscles have no reason to adapt. You're just burning calories, not building strength.
- Fix
- Add 5-10 pounds or an extra rep each week on your main lifts, even if it's only 2.5 pounds per side.
- Mistake
- Treating the Upper day as another chest day and skipping heavy back work.
- Why
- Upper day should prioritize compound pulling movements like pull-ups or rows before any pressing. If your back is weaker, your bench press stalls and your posture suffers.
- Fix
- Start Upper day with a heavy vertical or horizontal pull, then move to pressing. That back strength carries over to all your lifts.
- Mistake
- Programming both squats and deadlifts on the same Legs day.
- Why
- Both are CNS-demanding lifts. Your second lift's form will degrade fast, which increases injury risk and reduces the stimulus.
- Fix
- Do squats on Legs day and deadlifts on a separate Lower day, or use a variation like trap bar deadlifts if you're short on time.
- Mistake
- Ignoring your Apple Watch's HRV trends and pushing through a multi-day recovery dip.
- Why
- A consistent 15-point drop in HRV means your nervous system hasn't recovered. Continuing heavy training just compounds fatigue and slows progress.
- Fix
- Use Dorsi's adaptive coach to auto-adjust weights when HRV trends low, or swap to lighter variants like pause lifts for that session.
Just show up. Dorsi handles the rest.
- HRV-driven readiness — today's plan adapts to how recovered you actually are.
- Adapts every session — no decision fatigue, no second-guessing your numbers.
- Apple Watch native — log a set with your wrist, not your phone.