The upper-lower-push-pull-legs (ULPPL) hybrid is one of the most effective training structures for intermediate and advanced lifters who want both higher per-muscle frequency and structured organization. The split combines the simplicity of upper-lower (Upper, Lower) with the body-part organization of push-pull-legs (Push, Pull, Legs) into a 5-day program where chest, back, and shoulders get trained twice per week (once on Upper day, once on Push or Pull day) and legs get trained twice per week (Lower day plus Legs day). The format produces stronger growth than pure upper-lower for intermediates while remaining more sustainable than 6-day PPL splits for many lifters.
Below are ten effective compound exercises organized for the ULPPL split: foundational upper-body work (bench press, bent-over row) that appears on Upper day plus its specific Push or Pull day; foundational lower-body work (squat, deadlift) that appears on Lower day plus Legs day; specialized push and pull accessories (incline press, overhead press, pull-ups); and Legs-day-specific work (Romanian deadlift, walking lunge). The bicep curl serves as accessory work on either Upper or Pull day. Together they form a complete ULPPL training program.
Barbell Bench Press
The Barbell Bench Press lies flat on a bench and presses a loaded barbell from chest level to lockout above the chest. The exercise is the foundational upper-body compound on Upper day in any upper-lower-PPL hybrid split.
For the Upper day in an upper-lower-PPL routine, the bench press is the cornerstone push exercise. The bilateral barbell loading produces strong chest development per session. Run it for 4 sets of 6 to 10 reps as the primary upper-body exercise on Upper day, and again on Push day for higher volume on the chest across the week.
Lie flat on a bench with feet planted firmly on the floor. Grip the barbell slightly wider than shoulder-width. Lower the bar to mid-chest under control. Press back to lockout. Maintain a slight arch in the lower back, tight upper back, and feet planted throughout.
Barbell Bent Over Row
The Barbell Bent Over Row hinges over with a barbell held at hip level and rows the bar to the lower chest by pulling the elbows back. The exercise is the foundational horizontal pulling movement on Upper day and Pull day in any upper-lower-PPL hybrid split.
For the Upper and Pull days, the bent over row produces strong upper-back development per rep through bilateral barbell loading. The pattern hits the entire mid-back, lats, and rhomboids. Run it for 4 sets of 6 to 10 reps as primary horizontal pull work on both days.
Stand with feet hip-width holding a barbell at the front of the thighs. Hinge over by pushing the hips back and bending the knees slightly, lowering the torso to roughly 45 degrees. Row the bar to the lower chest by pulling the elbows back. Lower under control. Keep the back flat throughout.
Barbell Squat
The Barbell Squat (back squat) holds a barbell across the upper back and squats down by bending at the hips and knees. The exercise is the cornerstone lower-body compound on Lower day and Legs day in any upper-lower-PPL hybrid split.
For the Lower and Legs days, the back squat produces broader leg development than any other single exercise. The combination of bilateral heavy loading and full-body bracing demand drives quad, glute, and hamstring growth. Run it for 4 sets of 5 to 8 reps as the primary leg exercise on both days.
Set up under a barbell on a squat rack with the bar across the upper back. Step back to clear the rack. Stand with feet shoulder-width and toes pointed slightly out. Squat down by sitting the hips back while bending the knees. Drive back to standing through the whole foot.
Barbell Deadlift
The Barbell Deadlift starts with the barbell on the floor and lifts it to standing position by hinging at the hips and extending through the legs. The exercise is the foundational pulling exercise on Lower day and Pull day in any upper-lower-PPL hybrid split.
For the Lower and Pull days, the deadlift hits the entire posterior chain plus produces significant quad activation. Most upper-lower-PPL routines program deadlifts on Lower day or Pull day, not both, because the high systemic demand requires substantial recovery. Run it for 3 to 4 sets of 4 to 6 reps as primary heavy pulling work.
Stand with feet hip-width with the barbell over the middle of the feet. Hinge at the hips and bend the knees to grip the bar with shoulder-width grip. Drive through the legs and pull the bar up close to the body until standing fully upright. Reverse the motion under control. Reset before each rep.
Dumbbell Incline Bench Press
The Dumbbell Incline Bench Press lies on an incline bench (set to 30 to 45 degrees) and presses dumbbells from chest level to lockout. The incline angle shifts loading toward the upper chest and front delts.
For the Push day in an upper-lower-PPL routine, the incline press complements the heavy bench pressing on Upper day by hitting the upper chest more directly. The dumbbell version is more shoulder-friendly than incline barbell pressing. Run it for 3 to 4 sets of 8 to 12 reps as secondary chest work on Push day.
Set an incline bench to 30 to 45 degrees. Sit back with dumbbells held at chest level, palms facing forward. Press both dumbbells up to lockout above the chest. Lower under control to chest level.
Dumbbell Standing Overhead Press
The Dumbbell Standing Overhead Press stands tall with dumbbells held at the shoulders and presses both up to lockout overhead. The bilateral compound pressing pattern produces strong shoulder development.
For the Push day in an upper-lower-PPL routine, the overhead press is the foundational shoulder exercise. The compound bilateral loading produces stronger shoulder development per rep than seated machine pressing. Run it for 3 to 4 sets of 6 to 10 reps as primary shoulder work on Push day.
Stand tall with feet shoulder-width apart and dumbbells held at the shoulders. Press both dumbbells up to lockout overhead. Lower under control to the shoulders. Brace the core hard throughout to prevent body sway.
Pull Up
The Pull Up grips an overhead bar with palms facing away and pulls the body up until the chin clears the bar. The exercise is the foundational vertical pulling movement on Pull day in any upper-lower-PPL hybrid split.
For the Pull day, pull-ups complement heavy bent-over rowing by adding vertical pulling. The pattern hits the lats more directly than horizontal rowing, which produces broader back development from every visual angle. Run it for 3 to 4 sets of 6 to 10 reps as primary vertical pull work on Pull day.
Hang from an overhead bar with palms facing away (overhand grip), hands shoulder-width apart. Pull the body up by driving the elbows down until the chin clears the bar. Lower under control to a full hang.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift starts standing with the barbell at hip level and hinges at the hips with a slight knee bend, lowering the bar in a controlled motion before driving the hips forward to stand. The exercise targets the hamstrings and glutes heavily.
For the Legs day, the Romanian deadlift is the foundational hamstring exercise. The hip-hinge pattern emphasizes the hamstrings and glutes more heavily than squats. Run it for 3 to 4 sets of 8 to 12 reps as primary hamstring work on Legs day.
Stand tall holding a barbell at hip level with shoulder-width grip. Hinge at the hips with a slight knee bend, lowering the bar in a path close to the legs until the hamstrings stretch. Drive the hips forward to stand back up.
Dumbbell Walking Lunge
The Dumbbell Walking Lunge performs walking lunges while holding dumbbells at the sides. The dynamic walking pattern produces stronger glute and quad development than static lunges.
For the Legs day, the walking lunge produces strong unilateral leg development that bilateral squatting alone cannot match. The pattern complements the heavy back squats on Lower and Legs days by adding asymmetric loading. Run it for 3 sets of 10 to 12 reps per leg as accessory leg work.
Stand tall with dumbbells held at the sides. Step forward into a long lunge stance, lowering the back knee toward the floor while bending the front knee. Drive through the front foot to step the back foot forward into the next lunge. Continue walking forward for the prescribed reps.
Barbell Curl
The Barbell Curl holds a barbell at the front of the thighs and curls it up toward the shoulders by bending at the elbows. The exercise is the foundational bicep mass-builder for the Upper and Pull days in any hybrid split.
For the Upper and Pull days, the barbell curl is the cornerstone bicep exercise. The pattern produces direct bicep loading and serves as accessory work after primary pulling movements. Run it for 3 sets of 8 to 12 reps as primary bicep work on Upper or Pull days.
Stand tall with a barbell held at the front of the thighs, hands shoulder-width with palms facing forward. Curl the bar up toward the shoulders by bending at the elbows. Squeeze the biceps at the top. Lower under control to full extension. Keep the elbows pinned at the sides throughout.
How To Program These Workouts
A productive ULPPL split organizes training across 5 days with appropriate rest: Monday Upper (bench press, bent-over row, overhead press, pull-up, curl), Tuesday Lower (squat, Romanian deadlift, walking lunge), Wednesday rest, Thursday Push (incline press, overhead press, lateral raise, tricep work), Friday Pull (deadlift, pull-up, row, curl, face pull), Saturday Legs (squat, RDL, lunge, calf raise). Sunday is the second rest day. Run primary compounds for 4 to 5 sets of 5 to 8 reps; secondary exercises for 3 to 4 sets of 8 to 12 reps; isolation work for 3 sets of 12 to 15 reps.
The ULPPL split works particularly well for lifters who want twice-weekly frequency on chest, back, and legs without the recovery demands of 6-day PPL training. The Upper-Lower portion of the week (Monday-Tuesday) handles foundational heavy work; the Push-Pull-Legs portion (Thursday-Saturday) handles higher-volume hypertrophy work. The structure produces strong long-term progression for intermediate to advanced lifters with good recovery capacity.
For other split structures, see our best push pull legs split and best upper lower split routine. For 5-day body-part training, see our best 5 day split workout.
Final Thoughts
The best upper lower push pull legs routine delivers complete physique development through twice-weekly per-muscle frequency organized across 5 training days. The combination of the simpler upper-lower structure with the body-part-focused PPL split produces stronger growth than either format alone for many intermediate lifters. For lifters who want serious physique development with appropriate recovery and structured progression, the ULPPL hybrid is one of the most effective programming options available.
Stay focused on managing fatigue across the 5-day structure. The most common ULPPL mistake is performing maximum-effort work on every exercise on every day, which produces overtraining within 4 to 6 weeks. The fix: prioritize one day per week for each major lift and run other appearances of that lift at moderate intensity. For example, run heavy bench press on Upper day (Monday) and moderate-intensity bench press on Push day (Thursday). The structure works when intensity is appropriately managed across the week.
Frequently Asked Questions
What is the upper lower push pull legs routine?
The ULPPL routine is a 5-day hybrid split that combines elements of upper-lower (Upper day, Lower day) and push-pull-legs (Push day, Pull day, Legs day) into one program. The structure produces twice-weekly frequency for most major muscle groups (chest, back, legs trained twice per week) while remaining more sustainable than 6-day PPL splits. Most successful ULPPL programs run as Monday Upper, Tuesday Lower, Thursday Push, Friday Pull, Saturday Legs.
How often should I do ULPPL?
Five days per week with two rest days. The standard structure runs Monday-Tuesday-rest-Thursday-Friday-Saturday-rest. Most lifters do well with this format alongside light cardio or mobility work on rest days. The 5-day frequency provides strong training stimulus without the recovery demands of 6-day or 7-day programs.
Is ULPPL better than PPL?
Different programs serve different lifters. ULPPL produces twice-weekly per-muscle frequency in 5 days, which works well for lifters with good recovery. Pure 6-day PPL produces twice-weekly frequency in 6 days, which produces slightly higher volume but requires stronger recovery capacity. Beginners often do better with simpler 3 to 4-day programs; intermediates and advanced lifters generally do well with either ULPPL or PPL depending on schedule and recovery.
How do I program deadlifts in ULPPL?
Most successful ULPPL programs put deadlifts on Pull day or Lower day, not both, because the high systemic demand of heavy deadlifts requires substantial recovery. The most common approach is heavy deadlift on Pull day and lighter deadlift variations (Romanian deadlifts) on Legs day. Some programs alternate weeks with deadlifts on Lower day one week and Pull day the next.
How long should each ULPPL workout be?
60 to 90 minutes works for most lifters. Shorter sessions (under 45 minutes) often miss enough volume for optimal growth on body-part splits; longer sessions (over 2 hours) produce diminishing returns due to fatigue. Most well-designed ULPPL sessions include 5 to 7 exercises with appropriate rest periods (2 to 3 minutes between heavy compound sets, 60 to 90 seconds between accessory sets).
