A High-Frequency Training Split for Maximum Progress
If you’re ready to take your training seriously, this 5 day push pull legs + upper lower workout program is designed to give you the structure, frequency, and progression needed to build muscle and improve performance at a higher level.
This is a more advanced training split built for those who want to train more consistently, push their progress further, and follow a clear, structured system.
What Is a Push Pull Legs + Upper / Lower Split?
This program combines two highly effective training structures into one:
Push day (chest, shoulders, triceps)
Pull day (back, biceps)
Leg day (lower body)
Upper body day
Lower body day
By combining Push Pull Legs with an additional upper and lower session, this split increases overall training frequency while keeping sessions focused and manageable.
Who This Program Is For
This program is best suited for those who:
Have consistent training experience
Want to train 5 days per week
Are focused on building muscle and strength
Want a high-frequency, structured program
Are comfortable with more demanding training
What You’ll Get
This program is designed to support high-level progress:
Structured 5 day PPL + Upper / Lower program
Clear weekly training layout
Progression guide for continued improvement
Warm-up and preparation guide
Exercise structure and guidance
Tracking sheet to monitor progress
Nutrition basics support
Why This Program Works
High Training Frequency
Each muscle group is trained multiple times per week, helping drive consistent progress.
Balanced Weekly Structure
The program spreads workload across the week to manage fatigue while maintaining intensity.
Increased Volume Where It Matters
More training days allow for greater total work, supporting muscle growth and strength development.
Built for Progression
You’ll follow a structured progression system to improve performance over time.
How the Program Is Structured
You’ll follow a 5 day split, typically structured like this:
Day 1: Push
Day 2: Pull
Day 3: Legs
Rest or light activity
Day 4: Upper
Day 5: Lower
This layout allows for both focused sessions and higher overall frequency.
Why This Split Is So Effective
This Push Pull Legs + Upper / Lower split is effective because it:
Combines structure with higher training volume
Increases frequency across all major muscle groups
Allows for better exercise variation
Supports long-term progression
It’s ideal for those who are ready to move beyond basic or intermediate programs.
How Long Should You Run This Program?
Most people follow this program for 8–12 weeks, focusing on progressive overload and consistent effort.
With proper progression, this structure can be used long-term.
A More Advanced Approach to Training
This is not a beginner program. It is designed for those who want a more serious and structured approach to training.
If you’re ready to train more consistently, push your limits, and follow a high-level plan, this program gives you the framework to do exactly that.