PPL Vs Upper Lower

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PPL Vs Upper Lower

Which is Better: Upper Lower Legs or PPL (Push Pull Legs)?

When it comes to muscle gain, is there a significant difference between an upper/lower vs. a PPL split?

An upper/lower split is usually a better fit for someone who is new to weightlifting and can only exercise four times per week. PPL splits are best for advanced lifters who can train 5-6 days per week. In terms of practicality, choose the one you're more likely to continue with, as the gains will be similar for most lifters.

Let's take a closer look at the advantages and disadvantages of each so you can find the ideal regimen for you.


What is the difference between an upper and lower split?

An upper/lower split is a workout that works the muscles in your upper body one day and the muscles in your lower body the next. A 4-day upper/lower split looks like this:

Monday focuses on the upper body.

  • Tuesday is Lower Body Day.
  • Wednesday is a holiday.
  • Upper Body on Thursday
  • Friday focuses on the lower body.
  • Saturday: no work
  • Sundays are free.

Upper-body activities like the barbell bench press, dumbbell shoulder press, barbell row, and triceps pressdown are done one day, while lower-body workouts like the deadlift, squat, leg extension, and calf raise are done the next.


What is a PPL (Push/Pull/Legs) split?

  • Monday: Make a push
  • Tuesday is Pull Day.
  • Legs on Wednesday
  • Thursday: Make a push
  • Friday is Pull Day.
  • Legs on Saturday
  • Sundays are free.


Which is Better: Upper Lower or Push/Pull/Legs (PPL)?

The success of a certain routine, whether it's an upper/lower split or a push/pull/legs exercise, is ultimately determined by a number of elements, including:


  • What are your objectives?
  • How many days per week can you train?
  • How much time do you have to devote to the gym?
  • How quickly do you bounce back?
  • How much stimulus is required for your muscles to grow?


Let's take a closer look at each one separately.

What are your objectives? If you're looking for information on the pros and cons of an upper/lower vs. PPL split, you're probably looking to gain muscle. But how much muscle do you need? Are you looking for a little extra muscle here and there? Or do you intend to compete in a bodybuilding competition?

How rapidly do you want to gain that muscle? Do you want to pack on as much muscle as your genetics will allow in the quickest length of time?

Perhaps growing muscle is one of several goals you're pursuing at the moment, and you don't have the time or energy to devote your full attention to it. As a result, you're aware that gaining the muscle you desire will take longer.

How many days per week can you train? A training program is only useful if you follow it through. If you just have the time (or the willingness) to workout four times a week, there's no point in starting with a plan that entails lifting weights six days a week.

How much time do you have to devote to the gym? If you can lift weights four times a week, your exercises will take longer than if you lift weights five or six times a week.

For example, if you train six days a week, you might be able to complete each session in 45 minutes. Because the same amount of work is compressed into four training sessions, each one will take more than an hour, which may not fit into your schedule.

Shorter, more frequent workouts may make it simpler for certain people to stick to a training regimen. Others like training sessions that are longer and less frequent.

Most people will get equivalent results with both ways for the same amount of training, so they should choose the one they're most likely to stick with.

How quickly do you bounce back? You should also consider your ability to recuperate from one workout to the next. When selecting how often to train, you must take into account more than simply what you do in the gym.

Non-training stressors, such as things going on in your life that are giving you undue anxiety, concern, or some other sort of psychological stress that you don't want to feel, might hinder your recovery and adaptation to your workouts.

Workplace stress... monetary concerns... a tumultuous personal existence... sleep deprivation a bad diet... All of these have the potential to wreak havoc on healing.

How much stimulus is required for your muscles to grow? Gains are quite easy to come by for a beginning. Resistance exercise is usually beneficial to their muscles, and beginners can often get impressive results with a modest amount of training. However, as your body adapts over time, gaining new muscle mass becomes slower and more difficult. Additional work in the gym is usually required to stimulate more growth.

Lifting three times a week, for example, may have sufficed when you were first starting out. However, there will come a time when the gains slow down, or possibly come to a total stop. If you want to keep improving, you'll almost certainly require further training.

Various training programs also have different effects on people. To generate the same degree of hypertrophy, one person may require a higher volume of training than another.

As a result, they'll require more time in the gym to achieve identical results, in the form of longer and/or more frequent workouts.

In other words, there isn't a single ideal training split that works for everyone. For example, a training program designed for someone over the age of 40 who wants to gain muscular mass isn't necessarily the optimum training split for a young aspiring bodybuilder.

Effective training splits, on the other hand, have a few elements in common:

PPL Vs Upper Lower


Frequency of Training

You should target each muscle group at least twice a week in terms of frequency.

Even if you only train a muscle group once a week, you can see results. However, you should practice each muscle group at least twice every seven days in most circumstances, which you can achieve with either an upper/lower or PPL split.

An upper/lower split, on the other hand, requires four workouts to hit each muscle group twice a week, but a PPL plan requires six.

If you can train six days a week, that's fine. A 6-day PPL plan allows for shorter workouts while still covering every muscle group twice a week, which is one of the advantages.


This is not the case for everyone, though.

If you can only workout consistently four days a week, an upper/lower split is the way to go. A push/pull/legs workout is a viable option if you can do it 5-6 days a week.

In the sense that the primary muscle groups get 3-4 days of recovery between workouts, a 5-day PPL split hits your muscles twice every seven days (though not always every calendar week).

Over the course of three weeks, here's how a five-day push/pull/legs workout looks.

1st week

  • Monday: Make a push
  • Tuesday is Pull Day.
  • Legs on Wednesday
  • Thursday is a holiday.
  • Friday: Make a push
  • Pull on Saturday

Week 2: Sunday: Off

  • Legs on Monday
  • Tuesday: Make a push
  • Wednesday is a pull day.
  • Thursday is a holiday.
  • Legs on Friday
  • Saturday: Make a push


Week 3 (Sunday): Off

  • Monday is a pull day.
  • Legs on Tuesday
  • Wednesday: Make a push
  • Thursday is a holiday.
  • Friday is Pull Day.
  • Legs on Saturday
  • Sundays are free.

The push workout concludes on Monday of the fourth week, and you begin the cycle all over again. Every three-week block, each muscle group is exercised five times.


Volume of Training

When it comes to the amount of sets per muscle group, you can build muscle with a minimal number of sets (5 sets per muscle per week). However, 10-20 sets per muscle group each week is about appropriate if you want to enhance your pace of muscular growth.

I'm not referring to a physical part like the arms or legs when I say "muscle group."

I'm referring to muscular groups like the quadriceps, hamstrings, biceps, triceps, and others that work together to create movement at a joint.

For example, if you do four sets of squats, three sets of leg presses, and three sets of leg curls over the course of a week, you've completed ten sets of leg exercises. The quadriceps, on the other hand, have done the majority of the job (the muscles on the front of your thigh).

The work done by the hamstrings during a squat, for example, is not equivalent to the work done by the quadriceps. That is, completing 10 rounds of squats every week does not equate to 10 sets of quadriceps and 10 sets of hamstrings.

This falls into the "ideal" category if you hit the major muscle groups with roughly 10-20 hard sets every seven days. Both a PPL regimen and an upper/lower split can help you achieve this. However, with an upper/lower split, the volume is spread out across four days rather than six.

Of course, because the upper body training is divided across two workouts rather than one, a PPL plan allows you to do greater volume for your upper body. If you want to focus more on your chest, shoulders, back, or arms, a PPL plan can accommodate additional volume while still keeping the sessions manageable.

In brief, if a training split checks all of the boxes in terms of frequency, total number of sets per muscle group (both per session and per week), and reps per set that are in the hypertrophy rep range, it will be effective.

A three-day full-body workout would suffice... Likewise, a 5-6 day a week push/pull/legs practice might be beneficial... An upper/lower or push/pull split done four times a week might be beneficial as well. At different times and for different people, each has its place.


Is it better to do a full body workout or a PPL workout?

The most significant distinction between these two divides is the objectives you hope to achieve by using them. In the long run, the Full Body split will benefit general health and fitness more than the PPL split, which will benefit more specialized strength and growth goals.


Is the upper-lower split a good one?

The advantages of an upper-lower split

Splitting sessions into upper and lower body-focused ones allows for both more training and recovery, as your upper body rests while your lower body works and vice versa.


Is there anything better than a PPL split?

The PPL split is wonderful for growing your entire body, but if you want to improve your shoulder caps, biceps, or triceps in particular, you could be better off with the bro split.


Is PPL helpful for muscular growth?

However, keep in mind that the push-pull leg split can be modified in a variety of ways to match your schedule. Now, the reason why this split is so beneficial for muscular building is because it: Trains each major muscle group twice a week. This, as we all know, is the most effective way to grow.


How many times per week should I do people PPL?

 Even three days a week might be pushing it. In such situation, you may want to undertake a full-body workout – doing PPL in one day for the best results — but anyone can do it. Don't do it if you're short on time. PPL is designed for those who can commit to three to six sessions each week.


Is it possible for me to conduct an upper-lower split six days a week?

With two upper body and two lower body workouts, this program has an upper/lower split. This program can be done four, five, or six times each week.


What is the ideal split for mass?

Because all connected muscle groups are exercised in the same workout, the push/pull/legs split is perhaps the most effective workout split. This means you receive the most movement overlap possible within the same workout, and the muscle groups being worked benefit from it overall.


Is ABS for the upper or lower body?

The abs are usually worked out in conjunction with the lower body. It's also worth noting that the lower back, while technically part of the upper body, is frequently included in lower-body workouts due to its involvement (source) in so many compound leg movements (deadlifts, squats, etc.).


Why are bodybuilders' weeks divided into five days?

Bro Split for 5 Days

This 5-day training split is designed to focus on just one major muscle group per training session. That way, you can really pound your muscle groups with a lot of volume while still knowing they'll recuperate before the next time you hit them.


Is the Upper Lower Split beneficial to advanced lifters?

The upper/lower split, on the other hand, is more suitable for intermediate lifters and is often employed for a 4-day program. Advanced lifters can also use the upper/lower split to increase volume, and they can train five or six times per week.


Is Upper Lower a decent place to start for beginners?

Is it Possible for Beginners to Do Upper/Lower Splits? Upper and lower workout splits are completely doable for beginners. The majority of training styles are universal across all levels of experience. Only the weight utilized, possibly some volume, and the incorporation of more advanced training techniques, if necessary, may differ.


Is PPL suitable for newcomers?

As a beginner weight lifter, the Push Pull Legs exercise is one of the most effective weight training protocols you can start with. It's one of the most efficient weight-lifting programs you'll ever use.


Last Word

Both an upper/lower and a push/pull/legs split have advantages and disadvantages. A PPL regimen is more suited to a more advanced lifter who can train 5-6 days a week and wants to focus on growing upper body muscular groups, while an upper/lower split is better suited to someone who is relatively new to lifting weights and can train 4 times a week.

The average lifter, on the other hand, will see similar gains with both regimens for the same training volume, and should choose the one they're most likely to continue with. If you train hard, eat well, and stay consistent, both programs will yield benefits.

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