Tailrep

5x a week · Advanced

Upper/Lower + Push/Pull/Legs (5 Days)

Two upper/lower days plus three push, pull, and leg days. It fills the gap between an upper/lower split that's no longer enough and a six-day PPL that's too much. Every muscle still gets worked twice a week.

The week

Upper

5 exercises · ~60 min

Lower

5 exercises · ~50 min

Push

5 exercises · ~45 min

Pull

5 exercises · ~50 min

Legs

5 exercises · ~50 min

Weekly sets

Direct sets — those from exercises that target the muscle as the primary mover. Sets where it only assists aren't counted here.

  • Back18 sets
  • Quads17 sets
  • Glutes14 sets
  • Shoulders13 sets
  • Chest11 sets
  • Biceps7 sets
  • Triceps6 sets
  • Hamstrings6 sets
  • Calves4 sets
  • Abs3 sets

Recommended for

  • Those training five days a week who want maximum volume per muscle
  • Those whose progress on an upper/lower split has slowed

How to progress

Progress the heavy days (upper, lower) with weight and the volume days (push, pull, legs) with reps. Don't try to add both to the same exercise at once.

Tips

  • Upper, lower, push, pull, legs. Rest days slot in most easily after days 2 and 5
  • Get the heavy compound work done in the first two days, then accumulate volume across the last three
  • When fatigue lingers, cut sets from the leg day first

Why these numbers

The sets, rep ranges, rest, and RIR come from these principles. Each one traces back to the research behind it.

Start this program

Open Tailrep, go to Routines → Browse programs, and add one day at a time. You can settle the weights during your first session.

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Start with today's first set.

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