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Intermediate

Upper Lower Push Pull Legs Workout Routine

This hybrid split runs five days a week, starting with a heavier upper day and lower day, then push, pull and legs with more volume. Every muscle gets trained twice a week, with heavy work early in the week and higher reps later.

5 days a week · 26 exercises · Gym · free, no account needed to read

  • quads
  • glutes
  • shoulders
  • chest
  • hamstrings
  • upper back
  • biceps
  • calves
  • lats
  • triceps
Try Upper free
Clay illustration of a pair of dumbbells

Upper

6 exercises · ~50 min

  1. 1
    Barbell Bench PressBarbell
    4 × 6-8
  2. 2
    Bent Over Barbell RowBarbell
    4 × 6-8
  3. 3
    Standing Military PressBarbell
    3 × 8-10
  4. 4
    Wide-Grip Lat PulldownCable
    3 × 8-10
  5. 5
    Barbell CurlBarbell
    2 × 10-12
  6. 6
    Triceps PushdownCable
    2 × 10-12
Customize this day

Lower

5 exercises · ~45 min

  1. 1
    Barbell SquatBarbell
    4 × 6-8
  2. 2
    Romanian DeadliftBarbell
    3 × 8-10
  3. 3
    Leg PressMachine
    3 × 10-12
  4. 4
    Lying Hamstring CurlMachine
    3 × 10-12
  5. 5
    Standing Calf RaisesMachine
    3 × 12-15
Customize this day

Push

5 exercises · ~40 min

  1. 1
    Incline Dumbbell PressDumbbell
    4 × 8-10
  2. 2
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  3. 3
    Dips - Chest VersionBodyweight
    3 × 8-10
  4. 4
    Side Lateral RaiseDumbbell
    3 × 12-15
  5. 5
    Triceps Overhead Extension with RopeCable
    3 × 10-12
Customize this day

Pull

5 exercises · ~45 min

  1. 1
    Chin-UpBodyweight
    4 × 6-10
  2. 2
    Seated Cable RowsCable
    4 × 8-10
  3. 3
    One-Arm Dumbbell RowDumbbell
    3 × 10-12 each
  4. 4
    Face PullCable
    3 × 12-15
  5. 5
    Incline Dumbbell CurlDumbbell
    3 × 10-12
Customize this day

Legs

5 exercises · ~40 min

  1. 1
    Front Barbell SquatBarbell
    3 × 8-10
  2. 2
    Bulgarian Split SquatDumbbell
    3 × 8-10 each
  3. 3
    Leg ExtensionsMachine
    3 × 12-15
  4. 4
    Seated Hamstring CurlMachine
    3 × 12-15
  5. 5
    Seated Calf RaiseMachine
    3 × 12-15
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Upper Lower Push Pull Legs questions, answered

What is a ULPPL split?

Upper, lower, push, pull, legs. Five sessions a week, where the first two lean heavy and the last three add volume.

Is 5 days a week too much?

It is a lot for a beginner. Start on Upper / Lower at four days, then add the fifth once that schedule sticks.

Which rest days work best?

Train upper and lower, rest a day, then run push, pull and legs and rest again. That fits five sessions into seven days.

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