Best Workout Splits: PPL, Upper/Lower, or Full Body?
Choosing the right workout split can make or break your progress. Compare the most popular training programs and discover which one matches your goals, schedule, and experience level.
What is a Workout Split?
A workout split is how you divide your training across the week. Instead of training every muscle every day (which would be impossible to recover from), you split your training by muscle groups or movement patterns. The right split maximizes muscle growth while allowing adequate recovery.
Key Factors in Choosing a Split
- Training Experience: Beginners need different volume than advanced lifters
- Weekly Schedule: How many days per week can you realistically train?
- Training Goals: Strength, hypertrophy, or general fitness?
1. Full Body Split (3x/week)
Train every major muscle group in each session, 3 times per week. This is the most time-efficient split and perfect for beginners or busy professionals.
Sample Full Body Week
Pros
- High frequency (train each muscle 3x/week)
- Only need 3 gym days per week
- Great for beginners learning movements
- Flexible - miss one day, still train everything twice
Cons
- Sessions can be long (60-90 min)
- Limited volume per muscle per session
- Harder to focus on weak points
- Can be tiring for advanced lifters
Best For: Beginners (0-1 year experience), busy professionals, those training 3-4 days/week
2. Upper/Lower Split (4x/week)
Split training into upper body and lower body days, alternating throughout the week. Train each twice per week for optimal frequency and volume balance.
Sample Upper/Lower Week
Pros
- Balanced frequency (2x/week per muscle)
- Moderate session length (45-60 min)
- More volume per muscle than full body
- Good for strength and hypertrophy
Cons
- Requires 4 training days per week
- Less flexible if you miss a session
- Lower days can be very fatiguing
- Limited focus on individual muscles
Best For: Intermediate lifters (1-3 years experience), those who can train 4 days/week, strength-focused athletes
3. Push/Pull/Legs (PPL) Split (6x/week)
Split training into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and legs. Run the cycle twice per week for high frequency and volume.
Sample PPL Week
Pros
- Highest volume per muscle group
- Train each muscle 2x/week optimally
- Shorter sessions (40-50 min)
- Best for hypertrophy (muscle growth)
Cons
- Requires 6 days per week commitment
- Very demanding - can lead to burnout
- Not ideal for pure strength training
- Difficult to recover if life gets busy
Best For: Advanced lifters (2+ years experience), bodybuilding focus, those with time for 6 gym days/week
Quick Comparison Table
| Split | Days/Week | Session Length | Best For |
|---|---|---|---|
| Full Body | 3 | 60-90 min | Beginners |
| Upper/Lower | 4 | 45-60 min | Intermediate |
| PPL | 6 | 40-50 min | Advanced |
How to Choose Your Split
- Assess your experience: Less than 1 year? Start with full body. 1-3 years? Upper/lower. 3+ years? PPL or variations
- Check your schedule: Be honest about how many days you can consistently train
- Consider recovery: Older lifters or those with demanding jobs may need lower frequency
- Test for 8-12 weeks: Give any split a fair trial before switching
Key Takeaways
- There is no single best split - it depends on YOUR situation
- Consistency beats perfection - choose what you can stick to
- Progressive overload matters more than the split itself
- You can make progress on any split with proper programming
- Track your workouts to ensure you are actually progressing