The Hype Behind a Push-Pull-Legs Workout Split

What is a Push-Pull-Legs Split?

Push-Pull-Legs, abbreviated as 'PPL,' is a popular split among athletes. The split divides the muscle groups that are exercised depending on the primary movements that are done to target the muscle. The push day, for example, targets the pushing muscles which are the chest, shoulders, and triceps. The pull day, targets the primary pulling muscles which are the back and biceps, and lastly leg day, aims to target each leg muscle.

A PPL split may look something like this:

Monday: Push (Chest, Shoulders, Triceps)

Tuesday: Pull (Back, Biceps)

Wednesday: Legs (Hamstrings, Glutes, Hip Flexors focus)

Thursday: Push (Chest, Shoulders Triceps)

Friday: Pull (Back, Biceps)

Saturday: Legs (Quads, Calves focus)

Sunday: *Rest Day

OR

Monday: Push (Chest, Shoulders, Triceps)

Tuesday: *Rest Day

Wednesday: Pull (Back, Biceps)

Thursday: *Rest Day

Friday: Legs

Saturday: *Rest Day

Sunday: *Rest Day

* Rest days can be interspersed with core training, aerobic exercises, or anything else that will benefit from an active rest day.

Pros & Cons of a PPL Split

A PPL split is most widely utilised by athletes because similar movement patterns contribute in the development of mobility and athletic performance. In contrast, a Bro Split, or an Upper/Lower Body Split, is designed to rapidly develop muscle mass, which has a negative impact on other athletic elements like agility, and coordination.

A significant advantage of a PPL split is the high volume of training. The split allows each muscle group to be exercised about twice a week, allowing for maximal muscular growth while also being excellent for muscle recovery. Furthermore, because the split is centered on movement rather than muscle groups, users of the split feel better recovered and can thus perform better due to the limited overlap of motions done during the various exercises. The balance between high volume training, and decent recovery periods, is what makes the PPL split so unique and balanced.

The PPL split is highly adaptable, and the training frequency may frequently be modified based on personal preference. PPL is usually either a three-day or six-day regimen, as seen above, which provides for a higher training frequency than most other splits. If properly managed, the rotation can also be modified to four training-day weeks, adding on to the flexibility of the split.

An example of a 4-day training week can be seen below:

Week 1:

Monday: Push

Tuesday: Pull

Thursday: Legs

Friday: Push

Week 2:

Monday: Pull

Tuesday: Legs

Thursday: Push

Friday: Pull

Week 3:

Monday: Legs

Tuesday: Push

Thursday: Pull

Friday: Legs

Repeat.

Meanwhile, a PPL split may grow monotonous, especially if you do the same identical push/pull/leg workout twice in the same week. Repetitiveness can lead to boredom and a loss of motivation, which is the opposite of what should be done while exercising. A variety of workouts can be difficult to come by*, but if done correctly, lack of motivation shouldn't be a worry. A PPL split is highly useful, and one of the best splits I've used for muscle strength and growth.

Key Takeaways

One of the most important components of working out is properly selecting your split. A PPL split balances the volume of training as well as the rest time your body needs. Maintaining discipline is essential for any sort of workout split, but it is more important when following a PPL split due to the nature of the repetitiveness. The additional flexibility assists people with variable outside schedules and has supplementary athletic benefits for hybrid athletes. If I say so myself, I would see this as one of the best splits, if not the best!

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A Bro Split - All You’ll Ever Need

What is a Bro Split?

The Bro Split is a routine that is most commonly used by Bodybuilders. The program incorporates split training, which essentially focuses on one major muscle group for each unique training day of the week.

For example, a Bro Split may look something like this:

Monday: Chest

Tuesday: Back

Wednesday: Arms (Biceps & Triceps)

Thursday: Shoulders

Friday: Legs & Abs

Saturday: *Rest Day

Sunday: *Rest Day

* Rest days can be interspersed with core training, aerobic exercises, or anything else that will benefit from an active rest day.

Pros & Cons of a Bro Split

Due to the nature of the low frequency training of each muscle group, the bro split routine has generated a significant amount of criticism. The problem with the low frequency training is that specialists have suggested that Muscle Protein Synthesis ("MPS"), the process by which muscle tissue is rebuilt, tends to deteriorate after 36 hours of intense resistance exercise. (MacDougall, J. Duncan, et al. “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise.”)

Because the Bro Split only exercises each muscle group once per week, the MPS process is also only stimulated once per week as well, which has led to the misperception that a bro split regimen does not contribute to muscular growth as other splits.

However, the Bro Split should be extremely beneficial to muscular growth and development provided a suitable quantity of exercises are correctly completed and a regular plan is maintained.

Furthermore, the Bro Split is a straightforward, easy-to-follow program. The low frequency of working the same muscle group also allows for better recuperation for subsequent training days, ideal for those trying to bulk up on muscle mass.

In comparison to other splits, like Push-Pull-Legs that are heavily movement oriented, a Bro Split is more strength based, which is why it’s often advised for more advanced gym-users

Key Points

One of the most important aspects of weight lifting is carefully selecting your split, and it should be done correctly. A Bro Split is easy, helps users gain muscle mass effectively, and is practical for advanced gym users, yet valuable for those with any level of experience.

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Works Cited

MacDougall, J. Duncan, et al. “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise.” Canadian Journal of Applied Physiology, vol. 20, no. 4, Dec. 1995, pp. 480–86, doi:10.1139/h95-038. Accessed Nov 19. 2021.

Workout Splits - Pulling the Curtains Back on an Upper/Lower Body Split

What is an Upper/Lower Body Split?

Workout splits bring structure as well as a simple way to track your progress. With a variety of ways your workouts can be divided, the ‘Upper Body & Lower Body’ split is one of the most renowned and popular splits. It is most often used for less experienced weight lifters who are looking to put on muscle both effectively and efficiently. However, do note that many experienced weight lifters still use this method of working out.

Pros & Cons of an Upper/Lower Body Split

An upper & lower body split is oftentimes used to maximize muscle mass because of the fact that each muscle group can be trained up to 3x per week. Such a split is also used for muscle hypertrophy as a result of, once again, the high significantly high training volume, ideal to maximize muscle growth.

However, do note that upper/lower body splits do have limitations. As a result of the high training volume of the split, it makes it harder to recover from. Longer recovery times can oftentimes be neglected, resulting in decreased performance, as well as lower muscle recovery time. Both of which ultimately hinder gym progress.

Regardless, following your program and listening to your body will easily help you succeed at the gym.

That said, this split also provides a relative amount of flexibility. With the split working out all muscle groups in the span of two days, people can easily alter the number of rest days, and workdays per week while still working all-important muscles. For example:

Option a.)

Monday: Upper Body Tuesday: Rest Wednesday: Rest Thursday: Lower Body Friday: Rest Saturday: Rest Sunday: Rest

Option b.)

Monday: Upper Body Tuesday: Lower Body Wednesday: Rest Thursday: Upper Body Friday: Lower Body Saturday: Rest Sunday: Rest

Option c.)

Monday: Upper Body Tuesday: Lower Body Wednesday: Upper Body Thursday: Lower Body Friday: Upper Body Saturday: Lower Body Sunday: Rest

With various combinations of rest/workdays, a lower & upper body split provides flexibility, ideal for those with busy schedules, or limited workout days.

As mentioned, a lot of beginners tend to use this split because of the nature of its simplicity. Many other splits are divided based on the motion of each respective muscle, which can be a complicated topic to grasp for newbies. A lower/upper body split is self-explanatory and straightforward.

With new weight lifters often being intimidated by the amount of prior knowledge supposedly needed to start working out, a simple split is an efficient way to start, without overcomplicating things. Additionally, a simple workout split allows beginner weight lifters to focus on more important things such as form or diet.

Key Takeaways

Carefully picking your split is one of the most crucial parts going into weight lifting, and therefore should be accurately chosen. An upper/lower body split allows for the number of workdays to be altered, is simple for beginners, yet effective for those with any level of experience, and lastly maximizes muscle growth, as long as recovery days are regularly taken.

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