MyPerfectSplit

Why Choose PPL + UL?

The PPL + upper/lower split combines push, pull, and legs with an extra upper and lower day. It is a strong five-day split for people who want more training volume without needing to train six days per week.

The push and pull days focus more on specific movement patterns, while the upper day is more balanced and the second lower day uses a different emphasis than the first leg day.

Push Day

• Barbell Bench Press — 3 sets of 6–10 reps
• Incline Dumbbell Press — 3 sets of 8–12 reps
• Shoulder Press — 2–3 sets of 8–10 reps
• Tricep Pushdown — 3 sets of 10–15 reps

Pull Day

• Pull-Up / Lat Pulldown — 3 sets of 8–12 reps, or AMRAP for pull-ups
• Barbell Row — 3 sets of 6–10 reps
• Seated Cable Row — 3 sets of 8–12 reps
• Barbell Curl — 3 sets of 10–12 reps

Leg Day 1

• Back Squat — 3 sets of 5–8 reps
• Leg Press — 3 sets of 10–15 reps
• Romanian Deadlift — 2–3 sets of 8–10 reps
• Plank — 3 sets of 30–60 seconds

Upper Day

• Incline Dumbbell Press — 3 sets of 10–12 reps
• Seated Cable Row — 3 sets of 10–12 reps
• Lateral Raise — 3 sets of 12–20 reps
• Rear Delt Fly — 3 sets of 12–20 reps
• Skull Crushers — 2–3 sets of 10–12 reps
• Barbell Curl — 2–3 sets of 10–12 reps

Lower Day 2

• Romanian Deadlift — 3 sets of 6–10 reps
• Leg Press — 3 sets of 12–15 reps
• Back Squat — 2–3 sets of 8–10 reps
• Hanging Leg Raise — 3 sets of 8–15 reps

Intensity Notes

• For compound lifts, stop about 1–2 reps before failure.
• For isolation exercises, you can go closer to failure on the last set.
• AMRAP means “as many reps as possible” with good form.

Example Weekly Schedule

• Monday: Push Day
• Tuesday: Pull Day
• Wednesday: Leg Day 1
• Thursday: Rest
• Friday: Upper Day
• Saturday: Lower Day 2
• Sunday: Rest