PPL vs Upper Lower: Which Training Split Is Better for Muscle Growth?

PPL vs Upper Lower: Which Training Split Is Better for Muscle Growth?

When choosing a workout split, two of the most popular and effective options are PPL (Push Pull Legs) and the Upper Lower split.

• PPL organizes training by movement patterns — pushing, pulling, and legs — and is often run 3–6 days per week.
• Upper Lower divides workouts into upper body and lower body days, typically run 4 days per week.

Both programs offer a solid balance of frequency, volume, and recovery, but they have distinct strengths. In this guide, we’ll compare PPL vs Upper Lower in detail, so you can choose the right split for your goals, lifestyle, and experience level.

🔎 Quick Overview

• PPL (Push Pull Legs):
  • 3–6 days per week
  • Flexible: trains each muscle group 1–2x weekly
  • Scales from beginner to advanced
  • Balanced mix of compounds + accessories
  • Best for intermediates and lifters who want high frequency
• Upper Lower Split:
  • 4 days per week (classic setup)
  • Trains each muscle group 2x weekly
  • Excellent for progression and recovery balance
  • Simple and efficient
  • Best for beginners and intermediates

🏋️ What Is PPL?

The Push Pull Legs split is one of the most versatile programs around. It structures training by movement type:

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

Example 6-Day PPL

• Day 1: Push
• Day 2: Pull
• Day 3: Legs
• Day 4: Push
• Day 5: Pull
• Day 6: Legs
• Day 7: Rest

Key Features of PPL

• Frequency: 1x per week (3-day version) or 2x per week (6-day version).
• Flexibility: Can be adjusted to 3, 4, 5, or 6 days.
• Volume: 12–25+ sets per muscle weekly depending on frequency.
• Progression: Works well with both strength and hypertrophy.

👉 PPL is great for lifters who want a high-frequency program and enjoy training multiple times per week.

💥 What Is Upper Lower?

The Upper Lower split is a straightforward, effective program where you alternate upper and lower body workouts.

Example 4-Day Upper Lower

• Day 1: Upper
• Day 2: Lower
• Day 3: Rest
• Day 4: Upper
• Day 5: Lower
• Days 6–7: Rest

Key Features of Upper Lower

• Frequency: Each muscle trained 2x per week.
• Simplicity: Easy to program, ideal for progression.
• Efficiency: Balanced workload across 4 days.
• Volume: Moderate-high (12–20 sets per muscle weekly).

👉 Upper Lower is one of the best beginner-to-intermediate splits, offering the perfect mix of recovery and growth stimulus.

🔍 PPL vs Upper Lower: Head-to-Head

Training Frequency

• PPL: 1–2x per week depending on version.
• Upper Lower: 2x per week per muscle (standard).

👉 Winner: Upper Lower for consistent 2x frequency.

Training Volume

• PPL: Adjustable (from moderate to very high).
• Upper Lower: Moderate-high, spread evenly across 4 days.

👉 Winner: Tie — PPL wins for flexibility, Upper Lower for consistency.

Strength Development

• PPL: Strong potential, especially with compound lifts prioritized.
• Upper Lower: Very effective due to repeated exposure to key lifts.

👉 Winner: Upper Lower (slight edge in progressive overload efficiency).

Hypertrophy Potential

• PPL: Excellent, especially in 6-day version (high frequency).
• Upper Lower: Also excellent, with well-distributed volume.

👉 Winner: Tie — depends on preference and recovery.

Recovery Demands

• PPL: Recovery varies — easier on 3-day, brutal on 6-day.
• Upper Lower: Balanced recovery with rest built-in.

👉 Winner: Upper Lower (better recovery/lifestyle fit).

Complexity

• PPL: Moderate (exercise selection matters for balance).
• Upper Lower: Simple and straightforward.

👉 Winner: Upper Lower (simplicity).

Lifestyle Fit

• PPL: Flexible, but optimal version requires 5–6 days.
• Upper Lower: 4 days/week, realistic for most lifters.

👉 Winner: Upper Lower

📊 Side-by-Side Comparison Table

✅ Which Program Should You Choose?

Choose PPL if:

• You enjoy training frequently (5–6 days/week).
• You want a split that can scale with your level.
• You prefer movement-based training over body part splits.
• You’re looking for flexibility in programming.

Choose Upper Lower if:

• You’re a beginner or intermediate looking for efficient growth.
• You want a simple 4-day plan that balances recovery and progression.
• You need consistent 2x per week frequency for all muscles.
• You have limited time but still want optimal results.

⚡ PPL vs Upper Lower: Final Verdict

Both PPL and Upper Lower are excellent splits for muscle growth and strength. The best choice depends on your level, lifestyle, and recovery ability.

• PPL → Best for lifters who want high training frequency, flexibility, and are willing to train 5–6 days per week. Great for intermediates and advanced athletes.
• Upper Lower → Best for beginners and intermediates who want a balanced, time-efficient program with guaranteed 2x frequency.

👉 If you’re unsure, start with Upper Lower. It’s simple, effective, and sustainable for long-term growth. You can always transition into a higher-frequency PPL once you’re ready.

🔗 Next Steps:

• Read the [Push Pull Legs Guide]
• Read the [Upper Lower Program Guide]
• Compare [Upper Lower vs Bro Split: Which Delivers More Gains?]