Colin FosterBy Colin Foster

Updated November 2026

A push pull legs upper lower PDF is a printable training plan that combines two popular splits into one schedule. This guide shows you how to build or find a version you can print, with sets, reps, weekly progression and a layout you can take to the gym. You will end up with a usable four to five day plan rather than a loose list of exercises.

What the Combined Split Looks Like

The hybrid takes the upper and lower division from the upper/lower split and the movement grouping from push/pull/legs. A common four-day version runs Upper A, Lower A, Upper B, Lower B, with pushing and pulling muscles balanced across the two upper days. Five-day versions add a dedicated push or pull day, while keeping the lower body split in two.

Shopping for one? See our guide: Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.

Each training day should hit a muscle group at least twice a week. That frequency is what makes the structure worth printing and tracking, because it keeps every major area in rotation.

How to Build Your Printable Plan

Start with four training days and fill each one with two to three exercises per muscle group. Keep the first exercise the heaviest compound lift and place isolation work at the end.

  1. Upper A: Bench press 3 x 5–8, barbell row 3 x 6–10, overhead press 2 x 8–10, lat pulldown 2 x 10–12, curls and triceps extensions 2 x 10–15 each.
  2. Lower A: Back squat 3 x 5–8, Romanian deadlift 3 x 8–10, leg press 2 x 10–12, seated leg curl 2 x 10–15, calf raises 3 x 12–15.
  3. Upper B: Incline dumbbell press 3 x 8–10, chest-supported row 3 x 8–12, lateral raises 3 x 12–15, face pulls 2 x 12–15, hammer curls and rope pressdowns 2 x 10–12 each.
  4. Lower B: Trap bar deadlift 3 x 4–6, walking lunges 3 x 10 per leg, hip thrust 3 x 8–12, leg extension 2 x 12–15, seated calf raise 3 x 12–15.

Progression and Recovery Rules

Use double progression: choose a rep range, such as 8–10, and add weight once you hit the top of that range for all sets. When every exercise on a day reaches the top, increase the load by roughly 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.

Track sets, reps and loads in the printable log. Plan a deload week every fourth or fifth week by cutting working sets roughly in half at the same weights. Need a lighter starting point? Drop one set from each exercise for the first two weeks.

Printable Checklist

  • Four training days with a clear label for each (Upper A, Lower A, Upper B, Lower B)
  • Exercise order, sets, rep ranges and rest times written out
  • A log column for each set’s weight and reps
  • Space for weekly notes on sleep, soreness and bodyweight
  • A deload reminder every fourth or fifth week

Common Mistakes

  • Stacking too many exercises on one day and running out of recovery before the week ends.
  • Skipping the log, which makes progression guesswork.
  • Starting every lift at maximum effort instead of leaving two to three reps in reserve.
  • Ignoring the rear delts and upper back, which leads to lopsided pressing volume.

If you have joint pain or an injury, check exercise choices with a physical therapist or sports medicine professional before you start.

  • Weightlifting belt: Helps brace during heavy squats and deadlifts when your sets move into the low rep range. View on Amazon
  • Adjustable dumbbells: Make the incline and lateral raise work in the Upper B day easy to progress without a full rack. View on Amazon
  • Lifting straps: Useful for heavy pulling sets when grip gives out before your back does. View on Amazon

FAQ

Can I use a push pull legs upper lower PDF if I only train three days a week?

Yes, but you will need to drop one day and accept lower frequency for some muscles. Run Upper A, Lower A and Upper B on alternating weeks, then switch the order so each muscle still gets trained across the month.

How long should I follow the plan before changing it?

Most people stay with one program for six to eight weeks so progression has time to show. Change exercises or rep ranges only when progress stalls for three or more weeks in a row.

Do I need a specific PDF, or can I make my own?

You can make your own. The structure above is enough to build a printable version in any spreadsheet or document, and a self-made log often suits you better than a generic template.

Conclusion

A push pull legs upper lower PDF works best when it is simple, specific and tracked. Print a four-day layout with exercises, rep ranges and a log, then apply double progression and scheduled deloads. Stick with it for several weeks before you judge the results.

Ready to choose one?

Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.