Push Pull Legs vs Upper Lower: Which Split is Right for You?

The Quick Answer

You’ve decided to train properly. Great. Now someone tells you to do push-pull-legs and someone else swears by upper-lower. Here’s what actually matters: both hit each muscle group twice per week, which is the sweet spot for growth. The difference is simply how many days you can show up. PPL needs 6 days. Upper Lower needs 4. That’s it. Pick the one that fits your life and stop overthinking it.

Push Pull Legs: The Breakdown

PPL splits your training across three movement patterns, each repeated twice per week:

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

Because each session focuses on related muscle groups, you can stack more exercises and sets without worrying about fatigue bleeding into unrelated body parts.

Sample PPL Week

Day	Session
Monday	Push
Tuesday	Pull
Wednesday	Legs
Thursday	Push
Friday	Pull
Saturday	Legs
Sunday	Rest

Upper Lower: The Breakdown

Upper Lower alternates between upper body and lower body sessions, typically across 4 days:

• Upper — chest, back, shoulders, arms
• Lower — quads, hamstrings, glutes, calves

Each muscle gets hit twice per week with built-in recovery days between sessions.

Sample Upper Lower Week

Day	Session
Monday	Upper
Tuesday	Lower
Wednesday	Rest
Thursday	Upper
Friday	Lower
Saturday	Rest
Sunday	Rest

Who Each Suits

Push Pull Legs is ideal if you:

• Can train 6 days per week consistently
• Want to dedicate more volume to each muscle group
• Enjoy longer, more focused sessions
• Are an intermediate or advanced lifter who needs more stimulus to grow

Upper Lower is ideal if you:

• Have 4 days available for training
• Need more recovery between sessions
• Are juggling work, family, or other commitments
• Want a sustainable long-term split that fits around life

Pros and Cons

Push Pull Legs

Pros:

• High volume per muscle group with dedicated sessions
• Logical grouping of movement patterns reduces overlap fatigue
• Twice-weekly frequency per muscle — ideal for hypertrophy
• Easy to programme progressive overload

Cons:

• Requires 6 gym days per week — tough to sustain for many people
• Less recovery time between sessions
• Can lead to overtraining if nutrition and sleep aren’t dialled in
• Sessions can run long if you include enough exercises

Upper Lower

Pros:

• Only 4 days per week — fits most schedules
• Three rest days allow for better recovery
• Still hits each muscle group twice per week
• Room for cardio, sport, or active recovery on off days

Cons:

• Upper days can feel cramped trying to cover chest, back, shoulders, and arms
• Less volume per muscle group compared to PPL
• Lower days may feel repetitive with limited exercise variety
• Harder to prioritise lagging body parts

The Verdict

If you can genuinely commit to 6 days per week with solid nutrition and sleep, PPL gives you more volume and focus per session. But for most people — especially those balancing training with a desk job, family, or other sports — Upper Lower delivers nearly identical results in two fewer sessions. The best split is the one you can stick to consistently.

Research consistently shows that training frequency matters less than total weekly volume and effort. Whether you choose PPL or UL, progressive overload and consistency will drive your results.

Follow This in PT Tracker

Both PPL and Upper Lower templates are available as structured programmes in PT Tracker. Pick your split, log your sets, and let the app handle progressive overload suggestions week to week.

• Browse programmes
• See pricing and plans