PPLUL workout program
Push, Pull and Legs days for size, then an Upper and a Lower day for strength: five sessions that hit every muscle twice a week.
The workouts
Push Day
Pull Day
- Pull Up4 × 8
- Seated Cable Row - V Grip (Cable)3 × 10
- Lat Pulldown (Cable)3 × 12
- Face Pull3 × 15
- Bicep Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 12
Leg Day
- Squat (Barbell)4 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Leg Extension (Machine)3 × 15
- Seated Leg Curl (Machine)3 × 12
- Standing Calf Raise (Machine)4 × 15
Upper Strength
Lower Strength
- Deadlift (Barbell)4 × 4
- Front Squat3 × 6
- Bulgarian Split Squat3 × 8
- Lying Leg Curl (Machine)3 × 10
- Hanging Leg Raise3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
PPLUL at a glance
| Goal | Muscle gain |
|---|---|
| Level | Intermediate |
| Equipment | Full gym |
| Days per week | 5 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 27 |
| Sets per week | about 91 |
| Session length | about 40 minutes |
| Rest between sets | 45–210 s |
Who this program is for
Intermediate lifters with five days to train.
How to schedule it
Train 5 days a week, for example Monday, Tuesday, Wednesday, Friday and Saturday. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Stay inside the listed rep range. Once you hit the top of the range on every set with clean form, add the smallest weight step next session (about 2.5 kg on barbell lifts, 1–2 kg on dumbbells) and build the reps back up. End most sets one or two reps short of failure.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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