A PPLUL workout plan can emphasize strength, hypertrophy, or a mixture of both. The split only tells you that the week contains push, pull, legs, upper, and lower sessions. The exercises, loading, set volume, proximity to failure, and progression model determine what the program actually prioritizes.
Below are two complete starting templates:
- an intermediate strength-emphasis PPLUL built around repeatable practice on the squat, bench press, and deadlift; and
- an advanced hypertrophy-emphasis PPLUL that uses a rotating specialization slot and more individualized exercise decisions—not automatically more sets.
For a general template and split overview, start with the best PPLUL split. If weekly order is your main question, compare PPLUL versus ULPPL.
Before using either program
These examples assume a healthy lifter, reliable technique, access to a barbell, rack, bench, cables, dumbbells, and common machines, and enough time to train five days per week. Substitute comparable movements when equipment differs.
The set prescriptions are working sets after warm-ups. RIR means repetitions in reserve: an estimated count of how many clean repetitions you could still perform. See how to calibrate RPE and RIR if that scale is unfamiliar.
Neither plan is medical or individualized coaching. New, sharp, worsening, or function-limiting pain is not a cue to push through a progression rule. Stop or modify the aggravating exercise and seek qualified medical or physiotherapy advice when appropriate.
Strength and hypertrophy are overlapping goals
Strength and muscle growth are not opposites. A larger muscle can contribute to greater force potential, and strength training can build muscle. But the most specific work differs.
A strength emphasis gives more attention to the lifts being tested, heavier loading, technique practice, and fatigue control around those lifts. A hypertrophy emphasis gives more attention to distributing challenging sets across muscles, stable exercise execution, useful ranges of motion, and accumulating enough recoverable work.
Research suggests that higher loads tend to produce greater gains in one-repetition maximum strength, while muscle hypertrophy can occur across a broad load range when sets are sufficiently challenging. Training to momentary failure is not required. Recent meta-regression suggests hypertrophy tends to improve as sets finish closer to failure, but the relationship is uncertain and does not imply that every set should reach failure.
Intermediate versus advanced programming
“Advanced” should not mean adding exercises until recovery fails. Compared with an intermediate, an advanced lifter often needs more specificity and better targeting, while also having less room for error because absolute loads and per-set fatigue are higher.
The intermediate plan below uses a stable exercise menu, four-week main-lift progression, and double progression for accessories. The advanced plan uses a stable base plus one chosen specialization, exercise-specific progression, and explicit decisions for removing work. Advanced status is demonstrated by the ability to interpret consistent training data—not by tolerating the longest workout.
Variation 1: intermediate strength-emphasis PPLUL
Weekly order
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Rest
- Friday: Upper
- Saturday: Lower
- Sunday: Rest
The first exposure develops the competition-style lifts with relatively heavy, controlled work. The later upper and lower days provide a second, somewhat lighter exposure. Rest 3–5 minutes after the main barbell sets, 2–3 minutes after other compound lifts, and 60–120 seconds after isolation work. Longer rest is appropriate when technique or reps would otherwise deteriorate.
Push
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Competition-style bench press | 1 × 4–6, then 3 × 4–6 | Top set 2 RIR; back-offs 2–3 RIR |
| Standing overhead press | 3 × 5–8 | 2 RIR |
| Incline dumbbell press | 2 × 8–12 | 1–2 RIR |
| Cable lateral raise | 3 × 12–20 | 1–2 RIR |
| Cable triceps extension | 2 × 10–15 | 1–2 RIR |
For the bench back-off sets, reduce the top-set load by roughly 5–8%. This percentage is a starting heuristic; use the load that keeps all three sets inside the target reps and RIR.
Pull
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Weighted pull-up or pulldown | 3 × 5–8 | 2 RIR |
| Chest-supported row | 3 × 6–10 | 1–2 RIR |
| Seated cable row | 2 × 10–15 | 1–2 RIR |
| Reverse fly | 3 × 12–20 | 1–2 RIR |
| Dumbbell curl | 3 × 8–12 | 1–2 RIR |
Chest-supported rowing limits lower-back fatigue before Wednesday's squat session. If weighted pull-ups are not repeatable, use a pulldown with a grip you can standardize.
Legs
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Competition-style back squat | 1 × 4–6, then 3 × 4–6 | Top set 2 RIR; back-offs 2–3 RIR |
| Romanian deadlift | 3 × 6–10 | 2 RIR |
| Leg press | 2 × 8–12 | 1–2 RIR |
| Seated leg curl | 3 × 10–15 | 1–2 RIR |
| Standing calf raise | 3 × 8–15 | 1–2 RIR |
Use the same approximate 5–8% back-off reduction for squats, adjusted to preserve technique and effort.
Upper
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Paused bench press | 3 × 6–8 | 2–3 RIR |
| Pull-up or pulldown | 3 × 8–12 | 1–2 RIR |
| Machine or dumbbell shoulder press | 2 × 8–12 | 2 RIR |
| Machine row | 3 × 8–12 | 1–2 RIR |
| Cable lateral raise | 2 × 12–20 | 1–2 RIR |
| Superset: curl + triceps extension | 2 × 10–15 each | 1–2 RIR |
Lower
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Conventional or sumo deadlift | 1 × 3–5, then 2 × 3–5 | Top set 2 RIR; back-offs 2–3 RIR |
| Paused squat or front squat | 3 × 5–8 | 2–3 RIR |
| Bulgarian split squat | 2 × 8–12 per leg | 1–2 RIR |
| Lying leg curl | 2 × 10–15 | 1–2 RIR |
| Seated calf raise | 3 × 10–15 | 1–2 RIR |
Use about 5–8% less load for the deadlift back-offs. If conventional deadlifts and Romanian deadlifts together exceed your recovery, replace Wednesday's Romanian deadlift with a machine leg curl or reduce it to two sets.
Intermediate progression
Run the main-lift progression in four-week waves:
- Week 1: choose loads that land near 3 RIR.
- Week 2: add a small load—typically 1–2.5 kg upper body or 2.5–5 kg lower body—if all reps were technically consistent; remain near 2–3 RIR.
- Week 3: add load or one rep where the range permits; remain near 1–2 RIR and do not grind.
- Week 4: review the log. Deload when performance, effort, soreness, and readiness show accumulated fatigue; otherwise repeat Week 1 with a modestly higher starting load.
For accessories, use double progression. Keep the same load until every set reaches the top of the rep range at the target RIR, then add the smallest available increment and return toward the bottom of the range.
An estimated maximum can help normalize rep performances, but it is not a daily readiness test. Use the 1RM calculator and estimated 1RM trend guide to interpret several exposures rather than reacting to one session.
Variation 2: advanced hypertrophy-emphasis PPLUL
This version is for a lifter who already knows which exercises fit their structure, can estimate RIR with reasonable consistency, and has several months of stable logs. It deliberately starts with a moderate amount of work. Add volume only when the target muscle is recovering and progressing.
Select one specialization for a six- to eight-week block:
- chest, by using the optional chest sets shown below;
- back, by using the optional back sets; or
- quadriceps, by using the optional quadriceps sets.
Do not add all three. An advanced program becomes more individual by moving work toward a priority and away from low-return fatigue, not by increasing every muscle's volume.
Weekly order and rest
Use Push / Pull / Legs / Rest / Upper / Lower / Rest. Rest 2–3 minutes after demanding compounds and 60–120 seconds after isolation work. Take longer when needed to preserve the intended reps, technique, and RIR.
Push
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Incline Smith-machine or barbell press | 3 × 6–10 | 2 RIR first set; 1 RIR final set |
| Flat dumbbell or machine press | 3 × 8–12 | 1–2 RIR |
| Cable fly | 2 × 12–20 | 1 RIR |
| Cable lateral raise | 4 × 12–20 | 1–2 RIR |
| Overhead cable triceps extension | 3 × 10–15 | 1–2 RIR |
| Chest specialization only: machine press | 2 × 10–15 | 2 RIR |
Pull
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Neutral-grip pulldown or weighted pull-up | 3 × 6–10 | 1–2 RIR |
| Chest-supported row | 3 × 8–12 | 1–2 RIR |
| One-arm cable lat row | 2 × 10–15 | 1 RIR |
| Reverse pec deck | 3 × 12–20 | 1–2 RIR |
| Preacher curl | 3 × 8–12 | 1–2 RIR |
| Back specialization only: machine row or pulldown | 2 × 10–15 | 2 RIR |
Legs
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Hack squat or high-bar squat | 3 × 6–10 | 2 RIR first set; 1 RIR final set |
| Romanian deadlift | 3 × 6–10 | 2 RIR |
| Leg extension | 3 × 10–15 | 1 RIR |
| Seated leg curl | 3 × 10–15 | 1 RIR |
| Standing calf raise | 4 × 8–15 | 1–2 RIR |
| Quadriceps specialization only: leg press | 2 × 10–15 | 2 RIR |
Upper
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Flat machine press | 3 × 8–12 | 1–2 RIR |
| Medium-grip pulldown | 3 × 8–12 | 1–2 RIR |
| Cable or machine row | 3 × 10–15 | 1–2 RIR |
| Cable fly | 2 × 12–20 | 1 RIR |
| Cable lateral raise | 3 × 12–20 | 1–2 RIR |
| Superset: incline curl + pressdown | 3 × 10–15 each | 1–2 RIR |
For chest or back specialization, the optional sets already added on Push or Pull are enough initially. Do not add more here until the decision rules below support it.
Lower
| Exercise | Sets × reps | Target effort |
|---|---|---|
| Leg press or pendulum squat | 3 × 10–15 | 1–2 RIR |
| 45-degree hip extension or hip thrust | 3 × 8–12 | 1–2 RIR |
| Bulgarian split squat | 2 × 10–15 per leg | 1–2 RIR |
| Lying leg curl | 3 × 10–15 | 1 RIR |
| Seated calf raise | 4 × 10–20 | 1–2 RIR |
For quadriceps specialization, the optional legs-day sets provide the added work. If those sets reduce performance on Lower, move them to Lower or remove one base quadriceps set rather than forcing the planned total.
Advanced progression
Keep the exercise menu stable for the six- to eight-week block unless pain, equipment access, or a consistently poor stimulus-to-fatigue tradeoff requires a change.
Use these rules:
- Progress reps before load. When all work sets reach the top of the range at the prescribed RIR and technique, add the smallest practical load.
- Let effort rise slowly. Start most sets around 2–3 RIR in Week 1. Across the block, allow the final set of stable machine or isolation exercises to approach 0–1 RIR. Keep free-weight compounds around 1–2 RIR; failure is optional, not required.
- Add sets only to the chosen specialization. After two weeks of stable or improving reps, normal recovery by the next exposure, and no worsening joint irritation, add one weekly set to the priority muscle. Reassess for another two weeks. Do not exceed what you can recover from merely because a generic set range allows it.
- Remove before replacing. If the same exercise loses reps or requires higher RPE for two consecutive exposures while sleep and nutrition are reasonably stable, remove one set from that muscle's week. If performance recovers, the set was probably not helping at that point in the block.
The last rule is a practical inference, not a diagnostic test. Performance can fall for many reasons. Use consistent exercise order, rest, technique, and loading so the comparison is meaningful.
Fatigue decision rules for both programs
Do not change the plan because of one disappointing set. Use a cluster of signals across repeated sessions.
Continue as planned when
- reps or load are progressing at the target RIR;
- technique is repeatable;
- soreness settles before the next exposure; and
- motivation and joint comfort are broadly normal.
Hold load or progression when
- the target RIR was overshot by roughly one repetition;
- sleep or life stress was unusually poor for a few days; or
- one session underperformed but warm-ups and other lifts were normal.
Repeat the load next time rather than “making up” missed reps with extra sets.
Reduce one or two sets when
- performance on the same movement declines for two exposures;
- familiar loads repeatedly require substantially more effort;
- soreness is still limiting the next exposure; or
- the priority work is progressing while later work consistently collapses.
Remove the lowest-priority or highest-fatigue sets first.
Deload or end the block when
- several exercises regress across multiple sessions;
- technique becomes less reliable at ordinary loads;
- motivation, soreness, and performance worsen together; or
- small set reductions do not restore the trend.
A deload is not automatically required every fourth week. It is one tool for reducing training stress. Use the full deload week guide to choose between fewer sets, lower loads, lower effort, or fewer sessions.
How to choose between the programs
Choose the intermediate strength variation when squat, bench press, and deadlift performance is the clearest goal and you can still progress with a simple loading structure. Choose the advanced hypertrophy variation when muscle growth is the priority, you have enough history to select effective exercises, and you can specialize without turning every muscle into a priority.
Do not choose the advanced plan simply because you have trained for a certain number of years. If RIR estimates are inconsistent, workouts change weekly, or five sessions are frequently missed, the intermediate structure will produce cleaner feedback.
Nutrition and sleep affect how much training you can recover from. Keep those variables reasonably stable during the evaluation period. If body composition is also a goal, strength training nutrition needs gives a practical starting framework.
The practical takeaway
For strength, use PPLUL to distribute specific lift practice and protect performance on the main barbell work. For hypertrophy, use it to distribute challenging sets and target a muscle without making every session enormous.
Start conservatively, log reps and effort, and earn additional volume through progress and recovery. Advanced programming is not the program with the most sets; it is the program that makes the most precise adjustments.
Sources
- Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis
- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions
- Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
- Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis
- Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis