Push/Pull/Legs vs Upper/Lower: Which Split Should You Run?
PPL and upper/lower are the two most popular training splits. Here's how they compare on frequency, volume and schedule, and how to choose between them.
By Rayyan Siddique, founder of RepEight
Once you're past full-body beginner routines, two splits dominate: push/pull/legs (PPL) and upper/lower. Both are proven. The right one depends mostly on your schedule.
The quick comparison
| Upper/Lower | Push/Pull/Legs | |
|---|---|---|
| Days per week | 4 | 6 (or 3) |
| Each muscle trained | 2× a week | 2× a week on 6 days, 1× on 3 |
| Session length | Longer | Shorter |
| Best for | Busy schedules, strength focus | High frequency, hypertrophy focus |
| If you miss a day | Easier to recover | Knocks the whole rotation |
Upper/lower
You alternate upper-body and lower-body days, usually four times a week:
- Mon: Upper A
- Tue: Lower A
- Thu: Upper B
- Fri: Lower B
Each muscle gets hit twice a week, which a 2016 meta-analysis by Schoenfeld and colleagues found tends to beat once a week for muscle growth when volume is matched.
Why people like it: four days is realistic, you get three rest days, and heavy compounds get plenty of practice. See the full Upper / Lower 4-Day program.
Push/pull/legs
Sessions are grouped by movement:
- Push: chest, shoulders, triceps
- Pull: back, biceps
- Legs: quads, hamstrings, glutes, calves
Run it twice through in six days and every muscle gets two sessions a week, with shorter, more focused workouts. See the Push / Pull / Legs program and the 6-day bodybuilding version.
Why people like it: lots of room for volume, and fresh muscles every day.
The catch: six days a week is a lot. Miss one and the rotation drifts.
How to choose
- 3 days a week: neither. Go full-body, for example the Bodybuilding 3-Day Full Body.
- 4 days a week: upper/lower.
- 5 days a week: upper/lower plus an extra upper or arms day, or a PPL + upper/lower hybrid.
- 6 days a week: PPL, if you'll genuinely recover.
What matters more than the split
The split is a way of organising your week. Growth still comes from:
- Enough weekly volume. See how many sets per muscle.
- Progressive overload. See what progressive overload is.
- Consistency. The split you'll actually stick to beats the "optimal" one you skip.
Both programs are free in RepEight, with every session preloaded, so you can try one for a month and see which fits your life.
FAQ
Is PPL or upper/lower better for muscle growth?
Both work well when weekly volume is similar. Upper/lower on 4 days and PPL on 6 days both hit each muscle twice a week. Choose based on how many days you can train.
Can I run push/pull/legs 3 days a week?
Yes, but each muscle is then only trained once a week. That works, but most people grow better training each muscle twice a week, so a 3-day full-body routine is often a better fit for 3 days.
Which split is best for beginners?
Full-body 2–3 days a week or upper/lower 4 days a week. Both give lots of practice on the main lifts without needing six sessions.
Put it into practice
Train with a coach that remembers you
RepEight logs every set, tracks your PRs automatically and has an AI coach that plans around your real numbers.