Push Pull Legs vs Upper Lower vs Bro Split: Which Training Routine Is Best?

Push Pull Legs vs Upper Lower vs Bro Split: Which Training Routine Is Best?

If you’ve been lifting for a while (or even if you’re just starting out), you’ve probably heard lifters debate the “best” workout split. Three of the most popular are:

• Push Pull Legs (PPL)
• Upper/Lower Split
• Bro Split (body part split)

Each has its fans. Each has its drawbacks. And each can work — if you apply it correctly.

But the truth is, no single routine is “the best” for everyone. The real question is: Which one is best for YOU, based on your goals, experience, and schedule?

In this guide, we’ll break down each split, compare their pros and cons, and give you practical advice on how to choose.

The Push Pull Legs (PPL) Routine

Structure:

• Push (chest, shoulders, triceps)
• Pull (back, biceps, rear delts)
• Legs (quads, hamstrings, glutes, calves)

Frequency Options:

• 3 days/week (once per cycle)
• 6 days/week (twice per cycle)

Why It Works:

• Trains every muscle twice per week (optimal for hypertrophy).
• Organizes muscles logically to minimize overlap.
• Extremely versatile — works for beginners, intermediates, and advanced lifters.

Best For:

• Lifters who can train 4–6x per week.
• Those who want balance between strength and hypertrophy.
• Intermediate lifters seeking structure and volume.

👉 Read more: [Push Pull Legs Routine Guide]

The Upper/Lower Split

Structure:

• Upper Body (chest, back, shoulders, arms)
• Lower Body (quads, hamstrings, glutes, calves, abs)

Frequency Options:

• 3 days/week (rotating sessions)
• 4 days/week (classic Upper/Lower rotation)
• 6 days/week (advanced high-volume version)

Why It Works:

• Trains each muscle twice per week (hypertrophy sweet spot).
• Simple structure — just two types of workouts.
• Easy to adjust for beginners through advanced lifters.

Best For:

• Lifters who can train 3–4x per week consistently.
• Beginners moving on from full-body programs.
• Intermediates who want balanced development without overcomplication.

👉 Read more: [Upper Lower Split Guide]

The Bro Split (Body Part Split)

Structure:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Arms
• Friday: Legs
• (Weekends: Rest or abs/conditioning)

Frequency Options:

• 5–6 days per week (each muscle once weekly).

Why It Works:

• High volume per muscle group in one session.
• Popular among bodybuilders because it allows maximum pump and mind-muscle connection.
• Easy to follow — one muscle, one day.

Drawbacks:

• Each muscle is only trained once per week — not ideal for beginners or naturals who need more frequent stimulation.
• Miss a workout? That muscle group gets skipped for the week.
• Requires 5–6 days/week commitment.

Best For:

• Advanced bodybuilders looking to specialize.
• Lifters with time to train nearly every day.
• Those who enjoy the psychological satisfaction of a “chest day,” “arm day,” etc.

Head-to-Head Comparison

Which Routine Should You Choose?

If You’re a Beginner:

👉 Go with Upper/Lower 3–4 days/week. It gives you enough frequency to grow, teaches big lifts, and leaves room for recovery.

If You’re an Intermediate:

👉 Try PPL 4–6 days/week. At this stage, your body can handle more volume, and PPL’s structure maximizes growth.

If You’re Advanced:

👉 Both 6-day PPL and advanced Upper/Lower work well. The Bro Split can also be useful if you’re specializing in weak points or peaking for a show.

If You’re Time-Crunched:

👉 Stick with Upper/Lower 3–4 days/week. It’s efficient and flexible.

If You Love Training Every Day:

👉 Go with PPL 6x/week or the Bro Split — depending on whether you want more balance (PPL) or muscle-day focus (Bro).

Mistakes to Avoid With Any Split

• Neglecting progression: The split doesn’t matter if you’re not adding weight, reps, or volume over time.
• Ignoring recovery: More training isn’t always better. You grow outside the gym.
• Copying pros blindly: Many bodybuilders succeed on Bro Splits because of enhanced recovery (PEDs). Naturals need more frequency.
• Program hopping: Pick one split and stick with it for 12+ weeks before judging results.

My Experience as a Bodybuilder

I’ve run all three splits at different points:

• As a beginner: Upper/Lower gave me the balance and recovery I needed to build my foundation.
• As an intermediate: PPL was a game-changer. Training everything twice per week exploded my gains.
• As an advanced lifter: I sometimes rotate Bro Splits to specialize on lagging parts like arms or shoulders.

👉 The takeaway? There’s no single “best” split forever. Your needs evolve as you grow.

Final Thoughts

Choosing between Push Pull Legs, Upper/Lower, and Bro Split isn’t about which one is universally “best” — it’s about which one is best for you right now.

• If you’re new: Start with Upper/Lower 3–4x/week.
• If you’re experienced: Run PPL 4–6x/week for maximum growth.
• If you’re advanced and chasing detail: Experiment with Bro Splits for specialization.

No matter which split you choose, remember the fundamentals: progressive overload, recovery, and consistency. The split is just the framework — your effort builds the results.

🔗 Next Steps:

• Read our full [Push Pull Legs Routine Guide]
• Dive into the [Upper/Lower Split Guide]
• Check out the [5×5 Strength Program]
• Learn how to [Track Progress as a Beginner]