What are the benefits of upper and lower push-pull legs?
While there are many effective 5-day workout plans, one of my favorites is the Up/Down/Push/Pull/Legs, which combines the Up/Down Split and Push/Push/Legs program. You can also increase the frequency of your workouts, turning the push-pull split into a 5-day workout. Upper/lower body separation generally requires less workout time and allows you to perform push-pull exercises on your upper body.
Here’s basically the same workout, but the upper body is divided into two days instead of being packed into the upper body, plus an exercise or two to measure. In the third week, the upper body workout returns to the first day, and you will do it all over again. During the first week, you should do 3 upper body exercises and 2 lower body exercises, then 2 upper body exercises and 3 lower body exercises the following week. Here are two examples of training days, one for each half of the body.