Day 1: Push
Chest, Shoulders, Triceps| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Bench Press | 4 | 6–10 | 2 | 3 min |
| Dumbbell Shoulder Press | 3 | 8–12 | 2 | 2 min |
| Incline DB Press | 3 | 10–12 | 2 | 1:30 |
| Lateral Raise | 3 | 12–15 | 1 | 1 min |
| Tricep Pushdown | 3 | 10–15 | 1 | 1 min |
Free program · Intermediate
PPL + Upper/Lower Hybrid (5 Days)
Push, pull, and legs early in the week, then an upper and a lower day to finish. Most muscles get trained about one and a half times a week in five sessions, a middle ground between PPL and upper/lower.
- Days per week
- 5
- Frequency
- ~1.5x per muscle/week
- Session length
- ~60 min
- Weekly working sets
- 83
- Level
- Intermediate
Run this program in Surpass
On your iPhone with Surpass installed, tap Add to Surpass to copy every day, exercise, rep range, RIR target, and rest time into an editable plan. Each set then shows what you lifted last time and a target to beat.
The workouts
RIR means reps in reserve: how many more clean reps you could have done. Start each lift at the bottom of its rep range.
Day 2: Pull
Back, Biceps, Rear Delts| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Row | 4 | 6–10 | 2 | 3 min |
| Lat Pulldown | 3 | 8–12 | 2 | 1:30 |
| Cable Row | 3 | 10–12 | 2 | 1:30 |
| Face Pull | 3 | 15–20 | 1 | 1 min |
| Barbell Curl | 3 | 10–12 | 1 | 1 min |
Day 3: Legs
Quads, Hamstrings, Calves| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Squat | 4 | 6–10 | 2 | 3 min |
| Romanian Deadlift | 3 | 8–12 | 2 | 2 min |
| Leg Press | 3 | 10–15 | 2 | 2 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Standing Calf Raise | 4 | 12–15 | 1 | 1 min |
Day 4: Upper
Full Upper Body| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Smith Machine Incline Press | 3 | 8–12 | 2 | 2 min |
| Pull-ups | 3 | 6–10 | 2 | 2 min |
| Overhead Press | 3 | 8–12 | 2 | 2 min |
| Chest Supported Row | 3 | 10–12 | 2 | 1:30 |
| Cable Lateral | 3 | 12–15 | 1 | 1 min |
| Incline Curl | 2 | 10–12 | 1 | 1 min |
Day 5: Lower
Full Lower Body| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Conventional Deadlift | 4 | 5–8 | 2 | 4 min |
| Bulgarian Split Squatper leg | 3 | 8–12 | 2 | 1:30 |
| Leg Extension | 3 | 12–15 | 1 | 1 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Seated Calf Raise | 4 | 15–20 | 1 | 1 min |
Who it is for
- Intermediate lifters with five training days.
- People who like PPL but cannot commit to six sessions.
- Lifters who want slightly more upper-body emphasis than a straight upper/lower split.
Weekly schedule
Push, Pull, Legs, rest, Upper, Lower, rest.
How to progress
Progress each lift through its rep range before adding load. Most lifts appear once a week here, so compare each one with its own last session and aim to beat it by a rep or a small load jump.
Direct sets per muscle each week
Counts sets where the muscle is a primary mover. Compound lifts also train secondary muscles.
Questions
Is a PPL upper/lower hybrid good?
Yes. It gives most muscles more than one session a week while fitting into five days, which suits a lot of schedules better than six-day PPL.
Which days should I rest?
Rest after the legs day and at the end of the week so the lower day is never back to back with the legs day.
Can I swap exercises?
Yes. Keep the movement pattern the same, for example swap one row for another, so the plan stays balanced.
Share it with a training partner
The link opens this exact plan. Anyone with Surpass can copy it into their own plan, and anyone without it can still read it.