PPUL

Build Muscle

4 weeks / 4 days per week

Push Pull Upper Lower. Built for my own needs, but feel free to customize.

Run PPUL in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

PPUL Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

447

Avg Reps/Week

Days/Week

Average Intensity by Week

Reviews

0 reviews

Week 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

2 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

3 x 5 reps

Exercise

Assistance

4 x undefined reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

6 x 11 reps

Exercise

Assistance

4 x undefined reps

Week 2

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

2 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance

3 x 5 reps

Exercise

Assistance

4 x undefined reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

3 x 70%

3 x 80%

3 x 90%

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

6 x 11 reps

Exercise

Assistance

4 x undefined reps

Week 3

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

2 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance

3 x 5 reps

Exercise

Assistance

4 x undefined reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 75%

3 x 85%

1 x 95%

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

6 x 11 reps

Exercise

Assistance

4 x undefined reps

Week 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

2 x 5 reps

Exercise

Assistance

5 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

3 x 5 reps

Exercise

Assistance

4 x undefined reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Supplemental

5 x 5 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Assistance

3 x 10 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance

4 x undefined reps

Exercise

Assistance

6 x 11 reps

Exercise

Assistance

4 x undefined reps

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Push Pull Upper Lower. Built for my own needs, but feel free to customize.

Run PPUL in the App

PPUL Volume Overview

Reviews

0 reviews

Week 1

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Week 2

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 4

Exercise

Exercise

Exercise

Exercise

Week 3

Day 1

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise

Day 2

Exercise

Exercise

Exercise

Exercise

Day 3

Exercise

Exercise

Exercise

Exercise

Exercise

Exercise