The PPLUL 5-Day Split – The Full Routine!
In Part 1 of The PPLUL 5-Day Split, we covered the Science of Frequency in our ongoing Built From Iron Series. Now, diving directly into the PPLUL 5-Day Split workouts means you’re ready to take your training to an elite level. Now, it’s time for the heavy lifting. In Part 2, you will get the Full Routine – an example 5-day workout, plus much, much more – so let’s get right to it!
The PPLUL 5-Day Split – A Quick Recap!
| Focus Area | Core Takeaway | Implementation |
| Core Routine | 5-Day PPLUL Split | Combines Push/Pull/Legs with anUpper/Lower routine. |
| Audience Fit | Intermediate/Advanced Lifters | Not suited for beginners; requires highrecovery capacity. |
| Schedule Tweak | Pull Before Push | Maximizes lower back rest before heavyWednesday squats. |
| Frequency | 2x per Muscle Group | Proven optimal for building mass and muscle strength. |
| Volume | Upper Body Focus | Trains upper body 3x per week and lowerbody 2x per week. |
| Recovery Options | Flexible Framework | Offers 2 full rest days, options include longer splits, or deload weeks. |
| Rep Tempo | Emphasis on Eccentric Contractions | 2s explosive up, 4-6s down, with a 4s pause at stretch. |
An Example PPLUL 5-Day Split
Here’s an example 5-day PPLUL split for building muscle mass and strength. The main reason it works well is due to the fact it centers around compound exercises. These are the exercises that allow you to lift heavy weights and make full use of the progressive overload principle.
Day 1: Pull
Deadlifts (Want to target legs? Use the Trap Bar)
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
3 sets x 6-8 reps
Barbell Bent-Over Rows
3 sets x 6-8 reps
Pull Ups
1 set x as many reps as possible
EZ Curls
3 sets x 8 reps
Hammer Curls
2 sets x 8 reps
Wrist Curl
2 sets x 8-10 reps
Hanging Leg Raises
3 sets x 10-12 reps
Day 2: Push
Barbell Bench Press
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
3 sets x 6-8 reps
Barbell Incline Press
3 sets x 6-8 reps
Barbell Overhead Press
3 sets x 6-8 reps
Dumbbell Side/Rear Laterals (Done as a superset)
3 supersets x 6-8 reps each exercise
Seated Tricep Dip Machine
3 sets x 6-8 reps
Seated Crunch Machine
3 sets x 15 reps
Day 3: Legs
Barbell Squats
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
4 sets x 6-8 reps
Seated Leg Curl Machine
3 sets x 8 reps
Standing Calf Raises
3 sets x 10-12 reps
Seated Calf Raises
3 set x 10-12 reps
Seated Crunch Machine
3 sets x 15 reps
Day 4: Rest
Day 5: Upper
Barbell Bench Press
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
4 sets x 6-8 reps
Barbell Overhead Press
3 sets x 6–8 reps
Barbell Bent-Over Row
3 sets x 6–8 reps
Lat Pulldown
3 sets x 8–10 reps
Seated Curl Machine
2 sets x 10–12 reps
Close Grip Bench Press
2 sets x 10–12 reps
AbCoaster Machine
3 sets x 15 reps
Day 6: Lower
Barbell Squat (Optional: alternate with Deadlifts)
Warm up over 3 sets:
Bar x 15 reps
20% RM x 12 reps
40% RM x 10 reps
3 sets x 6-8 reps
Seated Leg Press
3 sets x 10–12 reps
Seated Leg Curl Machine
3 sets x 10–12 reps
Seated Calf Press (on Leg Press)
3 sets x 12–15 reps
Seated Calf Raise
3 sets x 12–15 reps
Hanging Knee Raise
3 sets x 12–15 reps
Day 7: Rest
Performance Notes
Make sure you perform full, complete reps. It always amazes me how many lifters I see in the gym performing half, quarter or even eighth reps. Also, use enough weight so you fail within the prescribed rep range. By “fail” I don’t necessarily mean total failure, just the point where it takes a lot of effort to get that last rep.
Rest Periods: I suggest resting 2-3 minutes on squats, deadlifts, and bench presses. On everything else, rest 1-2 minutes.
Tempo: I advocate performing explosive up, slow and controlled down reps and a pause as follows: a 2 second concentric, 4-6 second eccentric and a 4 second pause in the fully stretched position.
Frequently Asked Questions (FAQs)
Q: Is PPLUL Too Much For A Natural Lifter?
- Not necessarily. A moderate-volume 5-day split can be less demanding than a higher-volume 4-day split. The key question is whether the total work is workable for you – in other words, you can do less sets and/or add more recovery days.
Q: How Long Should I Use PPLUL The Split?
- There is no time limit, as long as it’s working for you. Keep it as long as it fits your schedule and gives you results. Results can be more mass, increased strength, or both.
Q: Can I Add Recovery Days?
- Yes, as I explained in Part 1 (adding an extra day or two for recovery and thereby moving into a longer split). Another option would be to use the routine as it is laid out for 4 weeks, then add a “deload week”. This means you would still work out, but your sets would be cut by roughly 75%, and your poundages would be roughly 20-40% of what you usually use.
The Bottom Line – Should You Use This Split?
- One very important point to remember is that with this routine, you’re training five days per week. That makes it a bit too much volume for a new lifter, or for older lifters. However, it’s a good choice for intermediate and advanced lifters that may already train 4-6 days a week. There’s no wrong choice, if you try it and don’t like the PPLUL schedule, you can go with either PPL or UL and run with that.
- With this routine, you train your upper body three times per week, which isn’t the case on the regular push/pull/legs split or the standard upper lower split. However, legs are limited to twice a week, so if they are a weak point, I suggest adding trap bat deadlifts as noted in Part 1.
- This is most likely a routine many lifters haven’t tried, and it’s as effective as other workout routines, which makes it a great way to keep your training interesting.
- PPLUL organizes workouts by how your body works in real life, or pushing muscles, pulling muscles, and lower body muscles.
Nutrition Tips
A Look At Protein
Are you a serious lifter? If you said “yes” you should be consuming at least 1 gram of protein per pound of bodyweight per day. In addition, you should be spreading that out over 5-6 feedings. That’s the classic approach to protein timing, and it’s convenient and easy while allowing you to work your protein intake into your normal meal schedule.
Plus, you can adjust it to fit your lifestyle. I also suggest a post-workout shake – despite the opinions of some so-called experts, there’s no reason to wait hours after a workout, so drink it now!
Strategic Nighttime Protein Intake
Here’s a great tip: 30 minutes before bed, serious lifters should eat or drink a protein source containing slow digesting protein sources. Good sources include a shake, a serving of low-fat cottage cheese, or a serving of Greek yogurt. This simple tip can keep you in a state of positive protein balance during the night when your body ultimately moves into a state of negative protein balance.
Carbohydrates
Don’t be afraid of carbohydrates – you need them for training energy! Limit sugary carbs and focus on complex carbohydrates – clean sources only!
I also suggest taking in roughly 50% of your day’s carb intake, including all your simple carbs, in the hours around your workouts. Start ingesting extra carbs the night before your workout right up through your post-workout shake and your eventual post-workout meal. I suggest an extra 30g the night before and then, as noted, on your workout day, 50% of that day’s total carbs.
Don’t Neglect Healthy Fats!
Finally, 20% of your daily calories should come from healthy fats. This includes seeds, nuts, salmon, tuna, and olive oil. I suggest avoiding trans and saturated fats (fried foods, fast food, fatty red meat, high fat dairy products).
Supplement Tips
For a intense PPLUL 5-Day Split routine, I suggest the following supplements:
- Hi-Tech Precision Protein – It starts with this very innovative protein powder. One scoop provides 25 grams of hydrolyzed whey. The thing that sets this protein apart is its exclusive technology that allows leucine to be released in the first phases of protein synthesis.
- PEScience Select – If you go with a protein shake for your strategic nighttime protein, I suggest this one. A single serving provides 24 grams of fast and slow digesting whey and milk proteins.
- NutraBio Base – Here’s a pre-workout from the new “Core” category – it’s a value-minded, streamlined formula that gets it done – plus it features NutraBio quality.
- AllMax Nutrition Creatine – Creatine monohydrate is the most tested and proven-effective supplement in the history of sports nutrition! This outstanding formula features patented CreaSyn® micronized creatine monohydrate and has a purity rating of 99.9%!
- AllMax Nutrition VITASTACK – You need a good multi – especially with this workout! Cover all your nutritional needs with this amazing 7 complex formula!
- EFX Sports Karbolyn – You will definitely need this to power through your PPLUL workouts. Take it with your Pre and it quickly loads fast-digesting carbs for max ATP. It is worth it, believe me!
Summary
That’s it for the Built From Iron Series PPLUL 5-Day Split 2-Parter! This workout effectively bridges the gap between classic volume and modern frequency, giving experienced lifters a targeted way to stimulate muscle growth multiple times per week. If you have moved past the beginner phase and your lifestyle allows 5 training days, this hybrid split offers a great way to build balanced, functional mass. But, wait – stop by illpumpyouup.com and stock up – you’ll need the extra help to handle this routine!
By Jim Brewster