Upper Lower / PPL Split

This 5-day Upper/Lower + Push/Pull/Legs split is built for serious progress while still allowing proper recovery. Training five days per week lets you hit each muscle group multiple times, creating the ideal balance between volume, intensity, and rest for building muscle, strength, and an athletic physique.

Push, pull, and leg days allow focused work on specific movement patterns, while the upper and lower days add extra volume to reinforce strength, balance, and muscle development. This setup ensures no muscle group is rushed, neglected, or overworked.

By spreading the workload across five sessions, workouts stay efficient, recovery stays on point, and progress stays consistent. It’s a structured, sustainable approach designed for noticeable improvements in size, strength, and overall performance.