Bill WongFor lifters training 5 days a week who want balanced muscle growth.
This program merges the strengths of traditional PPL and Upper/Lower splits while addressing their weaknesses. Standard PPL often under-prioritizes lower body frequency, and UL can fatigue the legs disproportionately. By blending them into a structured 5-day PPLUL cycle, this design allows both upper and lower body to be trained twice weekly with optimal spacing, better recovery allocation, and more balanced growth stimulus across all major muscle groups.
Program Roadmap
Training runs 5 days per week in this order: Pull → Push → Legs → Upper → Lower, typically with 3-on / rest / 2-on / rest scheduling. Day 1 prioritizes pulling movements first to reduce cumulative back fatigue before squat days. Day 2 targets pushing muscles plus light accessory arms. Day 3 is full legs with lateral shoulder accessories. Day 4 revisits upper compound patterns and core. Day 5 re-stimulates lower body volume along with smaller accessories. Work progresses across 3 weeks using controlled volume and RPE increases. The program can be run 8+ weeks continuously.
Back
Shoulders
Legs
Abs
Chest
ArmsShouldersLegsChestBackShouldersLegsArmsAbsShouldersLegsArmsPrioritize recovery because frequency and volume are high: maintain 7–9h sleep, adequate protein, and deload or micro-adjust volume if fatigue accumulates. Follow prescribed RPE and do not “ego load”—progress should be controlled and repeatable. Respect technique on compounds, since PPLUL hinges on them. Track loads, reps, and RPE to ensure progressive overload across weeks. Keep weekly schedule stable to preserve spacing between leg and back days. If soreness persists abnormally, reduce accessory sets rather than skipping compounds. Nutrition and hydration are non-optional for hypertrophy.
Bill Wong is a Vancouver, Canada-based doctor, natural men's physique pro competitor, YouTuber, and coach. His nickname "Dr. Swole" reflects his characteristic approach of combining medical knowledge with scientific muscle training methods.
He has designed structured training programs such as "Push Pull Legs Upper Lower (PPL/UL)" and specializes in creating evidence-based workout programs focused on hypertrophy and aesthetic goals.
