Push-Pull-Legs 5-Day Split (Intermediate or Advanced Lifters) This routine is suitable for intermediate and advanced lifters who prefer a 3-on, 1-off, 2-on, 1-off training schedule. Since you'll be lifting five days per week, there will be one PPL workout that "carries over" into the next week (see example below). 5 Day ULPPL Split – Upper Lower Push Pull Legs The ULPPL workout split is a popular 5 day workout routine for building muscle and strength. This split maximizes the frequency and volume of your training routine, working each muscle group twice per week. But the time-efficient structure of a push-pull workout can (and should) be applied leg day, too, says Dane Miklaus, C.S.C.S., founder of WORK Training Studio in Irvine, California. He explains 7mZXv.