Push Pull Legs · Upper Lower
Also known as: ppl · push pull legs · upper lower · pplul · ppl ul · 5 day split · push pull legs upper lower
The most popular 5-day intermediate split — Push / Pull / Legs, then Upper / Lower. Each of the first three days opens with a heavy barbell lift for strength (4×5, add weight every session you beat the reps), then piles on hypertrophy volume with double progression (hit the top of the rep range on every set, then add weight). Five sessions hits every muscle 1.5–2× a week — the sweet spot for size and strength together.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Push Pull Legs · Upper Lower — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Push
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×5 1×5–8+ AMRAP | 3:00 |
| Overhead Press (Dumbbell) | 3×8–10 | 2:30 |
| Incline Bench Press (Dumbbell) | 3×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×12–15 | 2:30 |
| Lateral Raise (Dumbbell) | 3×12–15 | 2:30 |
| Triceps Pushdown | 3×12–15 | 2:30 |
Pull
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 2×5 1×5–8+ AMRAP | 3:30 |
| Pull Up | 3×8+ AMRAP | 2:30 |
| Bent Over Row (Barbell) | 4×8–10 | 2:30 |
| Seated Cable Row - Bar Grip | 3×10–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
| Hammer Curl (Dumbbell) | 3×12–15 | 2:30 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×5 1×5–8+ AMRAP | 3:30 |
| Romanian Deadlift (Barbell) | 3×8–10 | 2:30 |
| Leg Press (Machine) | 3×10–12 | 2:30 |
| Lying Leg Curl (Machine) | 3×12–15 | 2:30 |
| Leg Extension (Machine) | 3×15–20 | 2:30 |
| Standing Calf Raise | 4×12–15 | 2:30 |
Upper
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Barbell) | 4×6–8 | 2:30 |
| Chin Up | 3×8+ AMRAP | 2:30 |
| Seated Overhead Press (Dumbbell) | 3×8–10 | 2:30 |
| Dumbbell Row | 3×10–12 | 2:30 |
| Lateral Raise (Cable) | 3×15–20 | 2:30 |
| Bicep Curl (Dumbbell) | 3×10–12 | 2:30 |
| Triceps Rope Pushdown | 3×12–15 | 2:30 |
Lower
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Front Squat | 4×6–8 | 2:30 |
| Hip Thrust (Barbell) | 3×8–10 | 2:30 |
| Bulgarian Split Squat | 3×10–12 | 2:30 |
| Hack Squat (Machine) | 3×10–12 | 2:30 |
| Seated Leg Curl (Machine) | 3×12–15 | 2:30 |
| Seated Calf Raise | 4×15–20 | 2:30 |
Source: Community PPL/UL hybrid — a generic intermediate template.
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
