Five days with a hybrid finish versus the classic six-day cycle
PPLUL vs PPL: Which Should You Run?
Short answer: PPLUL gets most muscles to twice a week in five days with two rest days; classic PPL gets every muscle to twice a week in six shorter sessions. Choose PPLUL if you want more recovery, PPL if you can train six days and like the symmetry.
PPLUL vs Push Pull Legs in brief
PPLUL is PPL with its second cycle replaced by an upper-body day and a lower-body day. The result is one fewer training day and one more rest day, at the cost of slightly uneven frequency.
Both are intermediate-level plans that suit lifters who enjoy training most days. The decision mostly comes down to how much recovery you need.
PPLUL vs Push Pull Legs at a glance
| PPLUL | Push Pull Legs | |
|---|---|---|
| Training days per week | 5 | 6 |
| Rest days | 2 | 1 |
| Muscle frequency | Most muscles ~2×; legs 2× | Every muscle 2× |
| Session length | About 60–75 minutes | About 45–70 minutes |
| Session style | Focused days, then broader upper/lower days | Focused days only |
| Recovery demand | High | Very high |
| Missed-session tolerance | Moderate — drop the lower or upper day | Low to moderate |
| Beginner friendliness | Low | Low |
| Ideal lifter | Intermediate with 5 free days and decent recovery | Intermediate or advanced with 6 free days |
Key differences explained
Frequency and symmetry
PPL repeats the same three sessions twice, so every muscle gets two near-identical exposures. PPLUL swaps the second cycle for upper and lower days, so muscles are still trained about twice but the second session looks different, which some lifters find more interesting.
Recovery
The extra rest day is the biggest practical advantage of PPLUL. With two rest days, it is easier to keep sleep, joints and motivation in good shape across a long training block.
Session length
The upper and lower days of PPLUL cover more muscles than a PPL session, so they can run longer unless you keep exercise selection tight.
Flexibility
If your week is cut short, PPLUL degrades gracefully: skipping the lower or upper day leaves a sensible four-day plan. A missed PPL day leaves a hole in one of the three patterns.
Which should you choose?
| If… | Better fit | Why |
|---|---|---|
| You can train 5 days | PPLUL | Built for five days with two rest days. |
| You can train 6 days and recover well | Push Pull Legs | Two clean cycles with the shortest sessions. |
| You want more recovery | PPLUL | An extra rest day each week. |
| You like repeating the same sessions | Push Pull Legs | Simple, symmetrical and easy to track. |
| Your schedule often gets cut short | PPLUL | Easy to drop to a sensible four-day week. |
FAQ
Is PPLUL just PPL with less volume?
Not exactly. Weekly volume can be similar, but it is spread over five sessions of different styles instead of six repeating ones.
Should beginners run either?
Usually not. Full body or upper/lower gives more practice on the main lifts with less fatigue.
Can I switch between them?
Yes. Many lifters run PPLUL when busy and PPL when they have six free days.
Read the full guides
Get the full details on each option: the PPLUL guide and the Push Pull Legs guide. You can also compare every option on the workout splits hub or see how to choose the best workout split.