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Upper Lower Push Pull Legs (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

Push pull legs gives you frequency but can feel thin per body part. Upper lower gives you volume but only fits so much in a session.

Upper Lower Push Pull Legs takes both. Five days: an upper day, a lower day, then push, pull and legs. Every body part gets trained twice a week, with more exercise variety and a little more volume per muscle than straight push pull legs.

It shows up on your calendar Monday to Friday, but it works best trained Monday to Wednesday, a day off, then Thursday to Saturday. Adjust it to your own schedule and recovery.

No junk volume. No random exercises.

Just the middle ground done right, for lifters who want frequency and variety in the same week.

$49

Get Upper Lower Push Pull Legs (5X/week)

Every Muscle Twice A Week

Five sessions get each body part two exposures a week. That is the frequency most people grow on, without needing a sixth day you do not have.

Upper Lower Meets Push Pull Legs

One half of the week is upper and lower, the other half is push, pull and legs. You get the volume of one and the variety of the other.

More Exercise Variety Than PPL

Because the split is not just three repeated day types, you cover more movements across the week, which spreads the wear and keeps sessions fresh.

Fits A Five Day Week

Runs Monday to Friday as written, and even better as three days on, one off, three on if your schedule allows. Adjust it to your life and recovery.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines and an adjustable bench

Sample Week

Week 1 of 12-week program

Sunday

Upper

Incline Smith

2 x 8

Neutral Grip Pull Ups

2 x 8

Rack Military Press

2 x 8

Chest Supported Tbar Row

2 x 8

Lying Cuff Lateral Raises

10, 10, 15

Cross Cable Triceps Extensions

8, 10, 10

Single Arm DB Preacher Curls

8, 8, 12

Monday

Lower

Smith Squats

2 x 8

Seated Leg Curl

2 x 8

RDL

2 x 8

Rear Foot Elevated Split Squats

10, 10, 15

Hip Loaded Calf Raise

8, 10, 10

Tuesday

Push

Flat DB Press

2 x 8

Roller Cable Flys

3 x 8

High Incline Smith Press

3 x 8

Behind The Back Cable Lateral Raises

8, 12, 15

Single Arm Cuff Cable Extensions

3 x 8

Dips

2 x 8

Wednesday

Pull

Chest Supported Tbar Row

3 x 8

Wide Grip Pull Ups

3 x 8

Low Back Extensions

2 x 8

Cable Rear Delts

3 x 8

Single Arm Machine Preacher Curls

3 x 8

Incline Cable Curl

3 x 8

Thursday

legs

Seated Leg Curl

2 x 12

Knee Dominant Heel Elevated Squat Safety Bar

2 x 8

Lying Leg Curls

3 x 8

Hack Squats Banded

8, 12

Barbell Thrusts

3 x 8

Hip Loaded Calf Raise

8, 8, 12

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Upper Lower Push Pull Legs is how I get frequency and variety into the same five day week.

What are you waiting for?

You do not have to pick between frequency and variety. This split gives you both across five days. Upper, lower, push, pull, legs, everything trained twice. This is that plan.

Get Upper Lower Push Pull Legs (5X/week)

FAQs

Who is this program best for?

Advanced through beginner. If you want each body part trained twice a week but find straight push pull legs a little thin, this is the middle ground.

How is this different from push pull legs?

PPL repeats three day types. This adds an upper and a lower day, so you get more total volume and more exercise variety while keeping the twice a week frequency.

How should I schedule it?

It appears Monday to Friday, but it works best as Monday to Wednesday, a day off, then Thursday to Saturday. Adjust to your own schedule and recovery.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines make some of the work better but almost everything has a free weight alternative you can swap in.