PPL w/UL
Build Muscle
12 weeks / 5 days per week
PPL with an Upper/Lower split for 5 day program
Run PPL w/UL in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
PPL w/UL Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
12
Weeks
82
Avg Sets/Week
1064
Avg Reps/Week
5
Days/Week
Reviews
0 reviews
Week 1
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 2
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 3
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 4
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 5
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 6
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 7
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 8
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 9
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 10
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 11
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
AssistanceWeek 12
Day 1
Bench Press
AssistanceStanding • Overhead • Press
AssistanceHigh Incline Dumbbell Press
AssistanceLateral • Raise
AssistanceTricep Pushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 2
Deadlift
AssistancePull-up
AssistanceBent Over • Row
AssistanceSeated • Row
AssistanceCurl
AssistanceHammer Curl
AssistanceDay 3
Squat
AssistanceRomanian Deadlift
AssistanceFront • Squat
AssistanceStanding • Calf Raise
AssistanceDay 4
Incline • Bench Press
AssistanceBent Over • Row
AssistanceFly
AssistanceLat Pulldown
AssistanceArnold Press
AssistanceStanding • Face Pull
AssistanceDay 5
Front • Squat
AssistanceHip Thrust
AssistanceBulgarian Split Squat
AssistanceStanding • Calf Raise
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