Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) is a 5-day hypertrophy program designed by Bill Wong, a medical doctor and WNBF pro natural men’s physique competitor. It runs 8 weeks at about 60 minutes per session, built for lifters with at least 2 years of training under their belt – late beginners, intermediates, and advanced lifters who want to maximize muscle growth.

What I like about PPLUL is how it solves a real problem with both PPL and Upper/Lower splits. A standard PPL split tends to skew toward upper body volume, while a standard Upper/Lower split can lean lower body–heavy. PPLUL combines the two so you hit every muscle group at least twice per week without the volume imbalance.

One thing to note: the Upper day in this program leans push-heavy. Some users have noted there’s less back work on that day than you’d expect, so if back development is a priority for you, consider adding a rowing movement or extra set of chin-ups on Upper day. A few reviewers over 40 also mentioned needing extra rest days beyond the two built-in ones.