8 Weeks, 5x per week
A 5-day hybrid that blends the focus of Push/Pull/Legs with the frequency of Upper/Lower, a favourite intermediate split.
Monday to Friday: dedicated Push, Pull and Legs days for strength, then an Upper (hypertrophy) day and a second Lower day to push weekly volume and frequency. Weekends off.
Progress: work each lift's rep range and add weight when you top it.
Sits between the 3-day PPL and the 6-day Arnold or PPL Advanced in weekly volume.