Upper/Lower + PPL Hybrid

A five-day hypertrophy plan for trainees with resistance-training experience who want to combine an Upper/Lower split with a Push/Pull/Legs structure. The first two sessions emphasize the upper and lower body with heavier compound exercises; Push, Pull and Legs then distribute the remaining weekly work across three shorter sessions. Weighted exercises use double progression, while the two bodyweight exercises progress through repetitions.

Who is this plan for?

• Trainees with basic resistance-training experience who can perform the programmed compound exercises confidently
• Five training days per week can be scheduled reliably over the long term
• Access to a fully equipped gym with barbells, dumbbells, cables and machines
• Muscle growth as the main goal, with some heavier compound work included

How it works

• Five-day hybrid: Upper Heavy, Lower Heavy, Push, Pull and Legs form one complete cycle. A practical rhythm is two sessions, one rest day, three sessions and another rest day; you choose the actual weekdays. After the fifth session, the same sequence starts again.
• Heavier compound exercises first: barbell bench press, cable seated row and barbell overhead press use 6–8 reps on the first upper-body day. The first lower-body day starts with the barbell romanian deadlift at 6–8 reps; the later Push, Pull and Legs sessions use mostly moderate to higher rep ranges.
• Double progression for weighted exercises: Reps increase within each exercise's target range. Once the top of the range is reached across all sets, load increases by the configured step and reps restart at the bottom. After two consecutive failed attempts, load is reduced by 10% and the rep target resets to the lower bound.
• Bodyweight exercises: The two bodyweight exercises progress through repetitions. Reaching the target across all sets increases it by one rep; after three consecutive failed attempts, it is reduced by two reps.
• Exercise order: The main compound exercises come early in each session, with shoulder, arm, calf and trunk accessory work mostly later.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5