A no-BS comparison of the two most popular training splits for intermediate lifters.
Once you're past the beginner stage, how you split your training week starts to matter. Two splits dominate for good reason — here's how to choose between them.
Push-Pull-Legs (PPL)
You group everything by movement: pushing muscles (chest, shoulders, triceps) one day, pulling muscles (back, biceps) the next, then legs. Run over six days it gives each muscle high weekly volume, which is great if you can train five or six times a week and recover well.
Upper-Lower
You alternate upper-body and lower-body days, typically four times a week. It hits each muscle group twice weekly with plenty of recovery built in — ideal if you train three or four days and want a schedule that's easy to keep.
So which one?
Train five to six days a week with time to spare? PPL maximises volume. Training three or four days, or juggling a busy life? Upper-Lower delivers most of the benefit with far less to manage.
Honestly, the best split is the one you'll follow for months without missing sessions. Pick the one that fits your week, then progress the weight and reps over time. That progression — not the split itself — is what builds muscle.
