By Carter LockhartJeff Nippard push pull legs upper lower training is a hybrid approach that blends two of the most popular resistance training splits into one weekly schedule. By the end of this guide, you will know how to choose the right frequency for your schedule, assign your sessions, set sets and reps, and progress each lift over time. You will also have a printable weekly template you can use right away.
What the Push Pull Legs Upper Lower Hybrid Actually Is
A push pull legs split groups exercises by movement pattern: pressing muscles on one day, pulling muscles on another, and legs on a third. An upper lower split divides the body into upper-body and lower-body days, usually training each region twice per week. The hybrid takes the exercise selection and volume logic from both models and arranges them into a four- or five-day rotation so each muscle group still gets roughly two hits per week.
Shopping for one? See our guide: Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?.
The appeal is practical. You get the focused, high-volume sessions of a push pull legs program and the frequency advantage of an upper lower program. Nippard’s programming has long emphasized training each muscle about twice weekly with progressive overload, and this structure is one way to apply that principle without giving up variety.
Who This Structure Suits
- Intermediate lifters who already know the main compound lifts and can recover from four to five training days per week.
- People who want more frequency than a standard three-day full body split but find a six-day push pull legs schedule too demanding.
- Lifters who want a clear rule for what to train on each day, with minimal guesswork.
Beginners can still use the structure, but they usually do better with simpler full body training until technique and basic strength are solid. If you are new to lifting, review the basics in Upper-Body Exercises: Push and Pull Movements before building a split.
Step 1: Choose Your Training Frequency
Before assigning exercises, decide how many days you can train each week. The hybrid works in two common formats:
| Format | Weekly Sequence | Days per Week | Best For |
|---|---|---|---|
| Four-day hybrid | Upper, Lower, Push, Pull (repeat) | 4 | Lifters with limited time |
| Five-day hybrid | Push, Pull, Legs, Upper, Lower | 5 | Lifters wanting higher weekly volume |
The four-day version gives each muscle group about two sessions per week with fewer total sets. The five-day version adds volume and frequency but requires better recovery habits. Start with four days if you are unsure. You can always add a fifth day later.
Step 2: Assign Exercises to Each Day
Each session should start with your most demanding compound lift and finish with lighter isolation work. Use this breakdown as a template:
- Push day: flat or incline barbell or dumbbell press, overhead press, lateral raises, triceps pushdowns.
- Pull day: weighted pull-ups or lat pulldowns, chest-supported or barbell rows, face pulls, dumbbell curls.
- Leg day: back squat or leg press, Romanian deadlift, leg curls, calf raises.
- Upper day: a mix of pressing and pulling, usually one heavy compound each and two to three accessories.
- Lower day: squat or hinge variation, a second lower compound, unilateral work such as lunges or split squats.
For detailed movement selection, see Lower-Body Exercises: Squats, Lunges and Hinges, which breaks down squat, lunge and hinge variations by difficulty.
Balancing Pushing and Pulling Volume
Many lifters accidentally train pressing more than pulling. Keep your pull volume equal to or slightly higher than push volume. A simple rule: for every set of bench press, perform one set of row or pull-up in the same week.
Step 3: Set Sets, Reps and Rest
Use these targets as a starting framework. Adjust based on how you recover.
| Exercise Type | Sets | Rep Range | Rest Between Sets |
|---|---|---|---|
| Heavy compound (squat, bench, row) | 3–4 | 5–8 | 2–3 minutes |
| Secondary compound (RDL, overhead press) | 3 | 8–10 | 90–120 seconds |
| Isolation (curls, lateral raises, calf raises) | 2–3 | 10–15 | 60–90 seconds |
Aim to stop each set with one to three reps left in reserve. If you finish every set with no reps left, the weight is probably too light. If you miss reps on the first set, reduce the load.
Step 4: Apply Progressive Overload
Progressive overload means gradually making training harder over time. Use a double progression model:
- Choose a rep range, such as 8–10 for a dumbbell press.
- Use a weight that lets you hit the bottom of the range for all sets.
- Once you hit the top of the range on every set with good form, increase the weight by the smallest available increment, often 2.5 to 5 pounds for upper-body lifts and 5 to 10 pounds for lower-body lifts.
- Drop back to the bottom of the rep range with the new weight and repeat.
Log every session. Without written numbers, most people repeat weights they could already lift and stall without noticing.
Step 5: Plan Recovery and Deloads
Training twice per week per muscle group is productive only if you recover between sessions. Prioritize seven to nine hours of sleep, eat enough protein, and avoid stacking two heavy lower-body days back to back when possible. Every six to eight weeks, consider a deload week where you reduce sets by about 40 percent and keep loads moderate. This helps joints and nervous system fatigue settle.
Tools and Checklist Before You Start
- A written or app-based training log for weights, reps and RIR.
- Adjustable dumbbells or a full rack for progressive increments.
- A pull-up bar or lat pulldown machine.
- A plan for five to seven hours of weekly sleep-adjacent recovery habits.
- Calendar blocks for each session so the split stays consistent.
Sample Four-Day Weekly Template
| Day | Focus | Main Lifts |
|---|---|---|
| Monday | Upper A | Bench press 4×6, weighted pull-up 4×6, overhead press 3×8 |
| Tuesday | Lower A | Back squat 4×6, Romanian deadlift 3×8, leg curl 3×12 |
| Thursday | Push | Incline dumbbell press 4×8, lateral raise 3×12, triceps pushdown 3×12 |
| Friday | Pull and Lower B | Chest-supported row 4×8, leg press 3×10, face pull 3×15 |
Common Mistakes
- Adding too many exercises. Two to four accessory exercises per session is usually enough.
- Skipping logs. Progress you cannot see is progress you cannot repeat.
- Training to failure every set. Leaving one to three reps in reserve keeps you fresh for the next session.
- Ignoring pulling volume. Shoulder balance suffers when pressing dominates.
- Changing the split every few weeks. Give each program at least six to eight weeks before judging it.
Tips for Making the Hybrid Work
- Schedule the heaviest lower-body day when you have the most energy.
- Warm up with two to three light sets before each main lift.
- Swap exercises only when pain or a lack of equipment forces it, not out of boredom.
- Track bodyweight and performance for at least four weeks before making program changes.
Recommended gear
- Adjustable dumbbells make small weight jumps possible for upper-body accessories, which is essential for double progression. View on Amazon
- A lifting belt can support heavy squats and rows when you are working in the lower rep ranges. View on Amazon
- A pull-up bar lets you add weighted or bodyweight pulling work at home. View on Amazon
- Lifting straps help you keep pulling sets focused on the back rather than grip fatigue. View on Amazon
FAQ
Is Jeff Nippard push pull legs upper lower better than a standard PPL?
It is not strictly better, but it often gives more weekly frequency per muscle group with fewer total sessions than a six-day PPL. Choose the structure that fits your recovery and schedule.
How many days per week should I train on this split?
Four days suits most intermediate lifters. Five days works for those who recover well and want more volume.
Can beginners use this hybrid?
Beginners can, but a simpler full body program usually builds a stronger foundation first.
How long should I follow the program before changing it?
Give it six to eight weeks of consistent logging and progression before judging results.
How many sets per muscle group per week are enough?
Many lifters progress well with roughly 10 to 20 hard sets per muscle group per week, spread across two sessions. Adjust based on recovery.
Should I train to failure?
Most sets can stop one to three reps short of failure. Occasional sets taken closer to failure are fine if form stays solid.
What should I do if a lift causes joint pain?
Stop the exercise, substitute a variation that feels comfortable, and consult a qualified healthcare or physical therapy professional if pain persists.
Conclusion
The Jeff Nippard push pull legs upper lower hybrid gives you the variety of push pull legs and the frequency of an upper lower split in one schedule. Choose four or five days, assign exercises by movement pattern, use the set and rep targets above, and progress with logged double progression. Stay consistent for at least six to eight weeks, and adjust based on how your body responds.
Related reading
- Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
- 7 Best Push Pull Legs Split Programs and Tools for 2026
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About Carter Lockhart
Carter researches and writes buying guides and how-to articles on workout programs & splits. Picks are based on product specifications, brand reputation and patterns in owner feedback, and are updated as new models come out.
