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’s 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. The program runs for 8 weeks and takes about 60 minutes per session.
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.
The PPLUL program is available for free on the Boostcamp app and as spreadsheets on Scribd. Compound movements sit in the 5-8 rep range at RPE 7-8, while accessories use 6-12 reps at RPE 9. The program ramps intensity from RPE 7-8 in week 1 up to RPE 9-10 by week 3 and beyond.
Table of Contents
- 1 Dr. Swole’s PPLUL on Boostcamp App
- 2 Dr. Swole’s PPLUL Spreadsheet
- 3 PPLUL Program Overview
- 4 Volume Variants
- 5 Dr. Swole’s PPLUL FAQs
- 5.1 What is Dr. Swole’s PPLUL program?
- 5.2 Who should run the PPLUL program?
- 5.3 Why does Pull day come before Push day?
- 5.4 How does PPLUL compare to a standard PPL split?
- 5.5 Which volume variant should I pick?
- 5.6 Can I swap exercises in the program?
- 5.7 Is the PPLUL program good for building strength?
- 6 About Dr. Swole (Bill Wong)
Dr. Swole’s PPLUL on Boostcamp App
Dr. Swole’s PPLUL program is available for free on the Boostcamp app. Over 11,000 athletes have started the program on Boostcamp, where it holds a 4.12 out of 5 star rating from 247 reviews. The app tracks your sets, reps, and RPE so you don’t need a spreadsheet.
Boostcamp also has Dr. Swole’s other programs, including his 4 Day Upper Lower and Full Body Powerbuilding splits. You can also find programs from coaches like Greg Nuckols, Jeff Nippard, and more on the platform.
Dr. Swole’s PPLUL Spreadsheet
Dr. Swole’s PPLUL spreadsheets are available on Scribd. There are separate documents for each volume variant.
- Dr. Swole’s PPLUL Spreadsheet (Original / Moderate Volume)
- Dr. Swole’s PPLUL Spreadsheet (Low Volume)
- Dr. Swole’s PPLUL Spreadsheet (High Volume)
We’ve built a free spreadsheet for the Original (Moderate Volume) variant so you can copy it and track your lifts. It has two tabs. The first is the conventional layout shown above. The second is Dr. Swole’s optimized order, which moves arms, side delts, calves, and abs to days when those muscles are fresh so you can train them heavier.
Spreadsheet via Dr. Swole’s PPLUL program (free, explained on his official YouTube channel)
If you’d prefer to run the program on your phone with built-in tracking, the Boostcamp app version is free and doesn’t require a Scribd account.
PPLUL Program Overview
The PPLUL split runs 5 days per week with 2 rest days. Dr. Swole recommends training Monday, Tuesday, Wednesday, Friday, and Saturday – though you can adjust the days as long as you keep the rest days between Legs and Upper, and between Lower and the next Pull day.
One smart design choice: Pull day comes first, not Push. Dr. Swole places Pull before Push so your back has maximum recovery time before Leg day. If you did Pull on Monday and Legs on Wednesday, your erectors and lats get a full day off before squatting. Small detail that matters.
| Day | Split | Primary Muscles | Total Sets |
|---|---|---|---|
| 1 (Mon) | Pull | Back, biceps, rear delts | 19 |
| 2 (Tue) | Push | Chest, shoulders, triceps | 20 |
| 3 (Wed) | Legs | Quads, hamstrings, glutes, calves, abs | 21 |
| 4 (Thu) | Rest | – | – |
| 5 (Fri) | Upper | Chest, back, shoulders, arms | 21 |
| 6 (Sat) | Lower | Quads, hamstrings, glutes, calves, abs | 21 |
| 7 (Sun) | Rest | – | – |
RPE Progression
The program uses RPE (Rate of Perceived Exertion) to auto-regulate intensity across the 8-week block.
| Week | Compound RPE | Accessory RPE |
|---|---|---|
| 1 | 7-8 | 8 |
| 2 | 8-9 | 9 |
| 3-8 | 9-10 | 9-10 |
Week 1 is intentionally lighter (which is actually a smart way to ease in). You’re finding your working weights and dialing in form. By week 3 you should be pushing close to failure on most sets.
The exercise breakdown below follows Dr. Swole’s free program as laid out in his program walkthrough video.
Pull Day (19 sets)
| Exercise | Sets x Reps |
|---|---|
| Barbell Row | 4 x 6-10 |
| Lat Pulldown | 3 x 8-12 |
| Cable Row | 3 x 10-15 |
| Hammer Curl | 3 x 8-12 |
| Cable Curl | 3 x 10-15 |
| Upright Row | 3 x 8-12 |
Push Day (19 sets)
| Exercise | Sets x Reps |
|---|---|
| Bench Press | 4 x 5-8 |
| Incline Dumbbell Press | 3 x 6-10 |
| EZ Bar Skullcrusher | 3 x 8-12 |
| Cable Pressdown | 3 x 10-15 |
| Dumbbell Lateral Raise | 3 x 8-12 |
| Cable Lateral Raise | 3 x 10-15 |
Leg Day (21 sets)
| Exercise | Sets x Reps |
|---|---|
| Back Squat | 4 x 5-8 |
| Romanian Deadlift | 3 x 6-10 |
| Leg Press | 3 x 8-12 |
| Dumbbell Lunge | 3 x 8-12 |
| Standing Calf Raise | 5 x 8-12 |
| Abs (Triset) | 3 sets |
Upper Day (21 sets)
| Exercise | Sets x Reps |
|---|---|
| Barbell Overhead Press | 3 x 5-8 |
| Dumbbell Bench Press | 3 x 8-12 |
| Weighted Chin-Up | 4 x 6-10 |
| Incline Dumbbell Curl | 4 x 8-12 |
| Close-Grip Bench Press | 3 x 6-10 |
| Dumbbell Lateral Raise | 4 x 8-12 |
Lower Day (21 sets)
| Exercise | Sets x Reps |
|---|---|
| Deadlift | 3 x 5-8 |
| Front Squat | 4 x 6-10 |
| Leg Extension | 3 x 10-15 |
| Leg Curl | 3 x 10-15 |
| Machine Calf Raise | 5 x 10-15 |
| Abs (Triset) | 3 sets |
Volume Variants
Dr. Swole has released the PPLUL in three volume variants to match different recovery capacities and training histories. The exercises stay mostly the same – what changes is the number of sets per exercise.
- Low Volume – Best if you’re coming off a break, have limited recovery (stress, sleep, diet), or are new to 5-day training
- Moderate Volume (the version detailed above) – The standard variant for most lifters with 2+ years of experience
- High Volume – For advanced lifters who’ve adapted to moderate volume and need more stimulus to keep progressing
I’d recommend starting with the low or moderate volume version even if you think you can handle more. Run it for a full 8-week block, then bump up volume if recovery is solid and you’re not accumulating fatigue.
Dr. Swole’s PPLUL FAQs
What is Dr. Swole’s PPLUL program?
Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) is a free 5-day hypertrophy program that combines a PPL split with an Upper/Lower split. You train Pull, Push, Legs, then take a rest day, then hit Upper and Lower before another rest day. It runs for 8 weeks and uses RPE to control intensity. The program is designed for lifters with at least 2 years of serious training experience.
Who should run the PPLUL program?
The program is built for late beginners, intermediates, and advanced lifters – anyone with 2+ years of consistent training. If you’ve been running a basic PPL or Upper/Lower and feel like you’ve outgrown it, PPLUL is a logical next step. It’s not ideal for true beginners who haven’t dialed in their compound lift technique yet. You also need access to a full commercial gym since the program uses barbells, dumbbells, cables, and machines.
Why does Pull day come before Push day?
Dr. Swole puts Pull first to maximize recovery between back training and Leg day. Your erectors and lats take a beating on heavy rows and pulldowns. By placing Pull on Monday and Legs on Wednesday, you get a full day of recovery before squatting. If Push came first, Pull day would sit right next to Legs – and your back would still be fatigued going into squats.
How does PPLUL compare to a standard PPL split?
A traditional 6-day PPL split (Push/Pull/Legs repeated twice) gives you more upper body volume than lower body. You’d get 4 upper days versus 2 lower days. PPLUL fixes that imbalance. You get 3 upper-focused days (Pull, Push, Upper) and 2 lower-focused days (Legs, Lower), but since the Upper and Lower days hit both halves of the body with compound movements, every muscle group gets trained at least twice per week. You also only need 5 days in the gym instead of 6.
Which volume variant should I pick?
Start with low or moderate volume. Seriously. More volume isn’t always better – it’s only better when you can recover from it. If you’re sleeping 7-8 hours, eating in a surplus, and managing stress well, moderate volume is a good starting point. If any of those are off, go with low volume. Only move to high volume after you’ve completed at least one full 8-week block at moderate and feel like you need more stimulus.
Can I swap exercises in the program?
You can swap exercises with similar movement patterns. Barbell rows can become dumbbell rows or T-bar rows. Bench press can become dumbbell bench press. Back squats can become hack squats if you have mobility limitations. The key is keeping the same rep range and RPE target for the swap (your call on the specific variation). Don’t replace a compound with an isolation movement though – a leg extension isn’t a substitute for a front squat.
Is the PPLUL program good for building strength?
It’s primarily a hypertrophy program, but you’ll still build strength – especially on the compound lifts that sit in the 5-8 rep range at RPE 7-8. Bench, squat, deadlift, overhead press, and barbell row all use heavier loading with lower reps. If your main goal is powerlifting-style strength with peaking and 1RM testing, you’d be better off with a dedicated strength program like Candito 6 Week or GZCL.
About Dr. Swole (Bill Wong)
Dr. Swole is the online handle of Bill Wong, a medical doctor and WNBF pro natural men’s physique competitor based in Vancouver, Canada. He earned his MD from the University of British Columbia and is specializing in radiology. He’s also a published researcher – first author on peer-reviewed papers and international scientific poster presentations.
Bill runs a YouTube channel and a podcast called Swole Radio, where he breaks down training and nutrition research for natural bodybuilders. His content leans heavily on the scientific literature, but he keeps it practical. He also has a website at askdrswole.com where he offers coaching and sells his Fat Loss & Body Recomposition Manual.
You can find all of Dr. Swole’s programs on Boostcamp, including his 4 Day Upper Lower and Full Body Powerbuilding programs.
