Push Pull Legs vs Upper Lower — Which Split Is Better for Muscle Gains?

Two of the most popular training splits are push pull legs (PPL) and upper/lower. Both can build serious muscle and strength — but which one fits your goals best? Let’s break them down side by side.

What Is a Push Pull Legs Split?

This method organizes training by movement pattern:

• Push: Chest, shoulders, triceps
• Pull: Back, biceps
• Legs: Quads, hamstrings, glutes, calves

Typical weekly schedules include:

• 3x/week: Push – Pull – Legs
• 6x/week: Push – Pull – Legs – Push – Pull – Legs

What Is an Upper Lower Split?

Upper/lower splits divide the body into two sessions:

• Upper: Chest, back, shoulders, arms
• Lower: Quads, hamstrings, glutes, calves

Standard weekly structure:

• Upper – Lower – Rest – Upper – Lower – Rest – Rest

Push Pull Legs: Pros and Cons

✅ Pros

• More volume per muscle group
• Highly flexible (3–6x/week)
• Popular among advanced lifters

❌ Cons

• Longer sessions if training fewer days
• Lower frequency if only training 3x/week
• Requires more planning to balance fatigue

Upper Lower: Pros and Cons

✅ Pros

• Efficient 4-day structure
• Higher muscle group frequency (2x/week)
• Shorter, more manageable sessions

❌ Cons

• Upper body sessions can get crowded
• Less specialization for movement patterns

What Does the Research Say?

According to this 2018 study, total weekly volume and intensity are more important than your exact split. Training a muscle twice per week may have a slight advantage, but the programming quality matters more than structure.

Which Split Should You Use?

If you’re training 3–4 days/week, start with upper/lower or a modified PPL. If you prefer longer sessions and a 5–6 day schedule, PPL allows more focus per day.

Need a flexible 3-day solution? Check out the best 3-day split for busy lifters.

FAQs

Is PPL better than upper/lower for beginners?

Not necessarily. Upper/lower is usually simpler and easier to recover from—ideal for most new lifters.

Can I build muscle with just a 3-day PPL?

Yes—if volume and effort are high enough. You’ll train each muscle group weekly, which works for many.

Can I combine both splits?

Absolutely. A hybrid like Push – Pull – Legs – Upper – Lower is a great 5-day solution for variety and coverage.