Is Push Pull Legs Overrated? 

Nippard vs vanwyck drama is not worth this man’s time edit: the underlying sentiment behind this comment was that alex is not going to use the situation for views. I think mike should lose his gear privileges.

Going asynchronous with the splits is the key. No more Monday = Chest. Forget what the calendar says. Lift, wait 3-4 days, and hit the same lift again. It fixes this issue with PPL.

FULL BODY COMING BACK BOYS

Man, almost 2 years ago I started with ppl and my days were like "bench, incl bench, ohp, Db press, machine press, 3 tricep isolations" etc. It was crazy 😂

1:02 a side note I want to say here is that not every routine needs to be "Monday this, Tuesday that" it can be a cycle that repeats out if sync. I get that if you have a weekly job/school that has strict timings it is beneficial to have days set to calendar days, but if you're more freelance then you don't need to constrain yourself. I do 4 days in a 6 day period, and sometimes things happen that I just can't do that day. do I miss it and wait a week to do it again? no I'll do it tomorrow.

I got my arms to 18" with a classic bro split Back Chest Legs Shoulders Arms Rest Rest

I'm so used to supersetting antagonist compounds/muscles that ppl always feels so weird now 😂

Alex has been speaking about this for well over a decade. Vindication at its finest. Although Alpha Destiny is too humble to say “I told you so”

i've been running pull-push-rest-legs-rest for the past 2 months, i spend less time working out, hitting the same volume if not more, and progressing better than ever 🙏🙏 this is the truth!!

I'm a busy guy with not great genetics recovery wise. After a lot of trial and error I came to push-rest-pull-rest-legs-res-rest. 3x per week in the gym leaves plenty time for other activities and muscles are always ready to be hammered in the gym. And of course pull+tris and push+bis is very do able

0:14 bro got a six-screen PC bank in the basement, he’s planning world domination

I know you will probably never see this Alex but your videos motivate me incredibly to go to the gym and workout. I started following you with your bear mode videos and your calisthenics videos have really helped my training. You are the goat.

I swear sometimes you read my mind on what videos to make. I'm just coming off of a deload of doing 2upper 1 lower with 1 day rest, and I made really really good gains, but holy fuck did I got beat up. I admit I should have stopped earlier and started a deload sooner, but it seems I needed this really fucked up training period to realized what's the meaning of rest days, and to realize how much my body could take, and that was a lot more that I thought. This split is perfectly what I need now. Thanks for your videos alex

Pls do a video like this explaining a full guide on the conjugate system 🙏🏻 this is your best video!

God, am I glad that this channel exists! Imagine in a few years, you wanna try PPL and this video is just gonna be out here waiting, to give you all the great advice on how to implement it. Thansk for great content Alex, truly appreciate it!

One of my favorite splits if you're more upper focused / calisthenics is push pull with the legs divided between the 2 days. So you do squats on push and hams / hinges on pull If your leg volume is low this allows you to get 2x frequency per muscle group with only 4 workouts, but your upper body is still divided. You can also run this every 48h alternating push + squat and pull + hinge giving you full 96h between each muscle group

I made the best gains using PPL. If you have time for training 6x a week, then go for it. It depends on many factors, but If Can afford to sleep for 7-8 hrs, your job is not that demanding, then its the best split for you.

Impeccable timing I'm just eating

I like to spend time with my family and friends during the weekend so that variation that you covered (Push, Pull, Legs, Push, Pull, Rest x2) makes the most sense

Great video Alex!

PPLUL spread out over 8-9 days has been a great change for me coming from a standard UL. I get the benefits of both, while having extra recovery and not needing to commit to training 5-6 days a week all the time.

Big fan of that modified PPL. Push(a) , Pull(a), Legs, Push(b), Pull(b), rest, rest. Where the a and b days are are slightly varied but have the same general blueprint. 3 day PPL always felt like not enough, but 6 day PPL feels like too much and I'd be wrecked after the second leg day. This current setup strikes the perfect balance for me. Also quick thanks to you Alex for suggesting hammer curls at the start of Pull days in previous videos. Ever since I implemented this I've noticed more arm gains, some grip strength improvements, and less tennis / golfer elbow flare ups. Appreciate everything you do 💪

dem red shades make you look like a movie villain.

arms-torso-legs-arms-torso-rest is what I've been doing for the past year for my extremely stubborn arms I don't even feel my arms in presses/pulls anymore, basically no interference once you get used to it (repeated bout effect, maybe?) Edit: One other thing is that you build pretty good work capacity if you do antagonistic supersets on the torso and arm days. Chest to failure, 30 seconds at most, back, (or biceps/tris, shoulders/abs) it's literally my new normal. It legit feels I'm wasting time if I'm doing one muscle at a time unless it's heavy axially loaded leg compounds

8s ago is wild

I missed you soooo much. Thank you very much for existing pal

I've been doing 'push, pull, rest, legs, push, rest, rest", "pull, legs, rest, push, pull", repeat for a while now. And I think it's working pretty well for me.

Alex looks like leon the professional with them glasses

The Jordan Peters PPL has been my go to split for years and is my default choice. I’ve also ran modifications like push, pull, off, arms, legs off with great results also. I’m currently doing push, quads, off, pull, glutes and hamstrings, off. On pull days, all rows are chest supported to avoid axial loading for the subsequent glute and hamstring day. I may move biceps to push and triceps to pull to hit the arms fresher.

Perfect timing. Just joined a new gym and reworking my program split

Last year I use to do a modified arm focus push/pull/legs split that was 4x week. Monday and Saturday would be scheduled days each week, but just different workouts. It takes 3 weeks to complete the rotation. It’s nice since it’s 4x per week, focus on the arms, and get 1.5 frequency for major muscle groups. Week 1: Mon/Day 1: Push + Biceps A Tue/Day 2: Rest Wes/Day 3: Pull + Triceps A Thu/Day 4: Legs A Fri/Day 5: Rest Sat/Day 6: Push + Biceps B Sun/Day 7: Rest Week 2: Mon/Day 8: Pull + Triceps B Tue/Day 9: Legs B Wes/Day 10: Rest Thu/Day 11: Push + Biceps A Fri/Day 12: Rest Sat/Day 13: Pull + Triceps A Sun/Day 14: Week 3: Mon/Day 15: Legs A Tue/Day 16: Rest Wes/Day 17: Push + Biceps B Thu/Day 18: Rest Fri/Day 19: Pull + Triceps B Sat/Day 20: Legs B Sun/Day 21: Rest ***Start back on Week 1***

I run into recovery issue because of my job so I eventually adopted Legs, Pull, Push, Rest repeat. I have also done Lower, Upper, Rest, Legs, Pull, Push, Rest, repeat. The first two days are pure compound with no accessory work.

I have tried a bunch of different splits over the years. But I always come back to a similar variation as what you propose here. The only thing different is I put my pull days before my push days. So I would run something along the lines of Pull, Push, off, Legs, off, Pull, Push, off, Legs or Pull, Push, Legs, Off, repeat. My first pull day would always be a row emphasis and second a vertical emphasis. My low back was always the limiter if I tried anything else.

I’ve been doing full body since Alex told me to. Ima try this now. My recovery should be so much better

I honestly think depends how well your arms respond if you train for aesthetics, im running an upper lower and they improve so much, also alternating between a pull/push exercise made me able to push in every exercise like it was the first

Glad to be here right at upload!

dont understand why PPL is so highly recommended when for example pairing chest and triceps in the same session (taken to or close to failure every set), then it makes it hard to grow triceps when ur isolation movements at the end would just be much weaker and less effective as its alr fatigued from the chest. frmo personal experience makes it real hard to progressively overload on these isolation movements. idk if my split has better programming or worse but mines Day 1 (Chest/Side Delt) Day 2 (Back/Rear Delt) Day 3 (Arms) Day 4 (Legs - Quad focused) Day 5 (Rest) Day 6 (Chest/Back) Day 7 (Shoulder/Arms) Day 8 (Legs - Hamstring Focused) Day 9 (Rest) repeat

I never liked ppl,I always preferred upper/lower or full body split

Upper lower 4 days a week. Progress has been epic. Deep into a bulk. 5'11 225! Thanks for all the wisdom bro.

My current split to improve legs: Day 1 - Quads/calves (minor hamstring touchup) Day 2 - Back/biceps Day 3 - Chest/triceps (minor side delt touchups) Day 4 - Hamstrings/calves (quads touch ups) Day 5 - Delts/triceps (Minor chest touchups) Day 6 - Back/biceps Used to train delts only for day 5 and an arm day for Day 6..felt good but decided to add in more volume for Back instead Pros - great if you like spending time at the gym Cons - intensity does dip a bit due to volume and no rest days in between Touchups = 3 to 4 sets of isolation exercise

Alex, when are you releasing a hardcover book?? I really hope you would brother. You have so much solid knowledge to share. Jeff is doing it and hopefully you would too. Godspeed, brother. 💪

Im liking pull by itself, and legs + push the next day. My legs and push muscles grow easily compared to the volume and intensity I need for my back, individual factor in programming. Good video man

When push pull leg workout came popular I never really looked at what it was Push chest shoulders triceps Pull back biceps Legs well self-explanatory Is not really the same as a 4-day split, but done in 3 days I can see the advantage of doing this type of workout if your priority is to bring up your lagging upper body To have a two to three months specialised program like this Where you only train legs once and you train your upper body twice a week

Mixing the arni split with the ppl split is just perfect for me to find the balance between arm focus and chest/back focus while still making progress

You can do push press (legs + push ) power clean (pull and and legs) longer range of motion deadlift it's variants are clean pull and snatch pull, and for the hang or catch , hang pull

I’m training 4x a week so 4x full body is what I’ve settled on and I’m loving it. Feels so nice to stimulate a muscle day in day out

This is just my opinion, science might say I'm wrong but my workout has always been a PPL but modified. Ex. Mon-Chest, Back Tues- Arms, Shoulders Wed- Rest Thurs- Legs Fri- Chest, Back Sat- Rest Sun- Arms, Shoulders Mon- Legs Tues- Rest Wed- Chest, Back Always take a rest day after two consecutive days of working out. Yeah, I got a lot of recovery time but you got to understand I was a Mike Mentzer fan. Basically, I did a modified PPL, using a modified Mentzer plan. It always seemed to work for me. I was a two sport athlete from 12 years old through 18 years old. My main problem was I was not consistent as I came from a family who did not believe in lifting weights. No excuses though, it was all my fault but I did all right. My point is my way worked Great. I could never do a full body split, just not my style. Great video Bud Take Care

This randomly popped up on my feed. I agree completely with your sentiment on PPL and this split. I've always thought trying to limit volume/intensity and keeping ROR so you can recover to train the exact same muscles again in a couple of days was a stupid strategy. I've tried literally everything and IMO a PPL 3 day split where you only train muscles 1x per week but to failure. Worked FAR better then trying to train everything twice a week. I'll probably try this split next... As its one I've never heard of.

I independently came up with the same split after finding that 6-1 and 3-1 ppl didn't give me enough recovery. I prioritize intensity over volume, and I've also found that 3-2 (PPRLR) lets me CONSISTANTLY train at high intensity by avoiding physical fatigue and mental burnout.

From early 2022-mid 2024 I ran Pull, legs(quads), push, legs(hams and hinges), upper body. Towards the end I made my 5th day mainly arms. I ran this because I work a warehouse job on the weekends, and go to school Monday- Friday. I made most of my intermediate gains from this split, most people would say this is not optimal. Optimal changes from person to person, I enjoyed every workout and made tremendous progress. Now I do chest back, legs, arms and shoulders, legs, upper body. Almost the same but I just enjoy pairing back and chest, and triceps and biceps, it’s what I enjoy 🤷‍♂️

Exactly! I' m tired of people seeing PPL as a 3 or 6 times per week program. For me, it's a 4 or 5 times, depending on my availability and my recovery on each week. By this way, it's the most versatile program that exists.

I train arms every time I step in the gym

I do push pull legs once a week with an accessory day sprinkled in to target lagging areas. Recovery time is underrated if you’re training with high intensity

JP is a genius and I always always listen to his advice even if it goes against what the science crowd says. He’s been through it all, he’s experienced everything, he’s big af and strong af. Dude knows what he’s talking about. I’ve been doing push pull arms+legs off off repeat and I’ve seen amazing strength gains doing that. Surpassed my strength even when I was at my heaviest. But I think I’ll give push pull off arms+legs off repeat a try and see how that goes

Another great PPL variation would be: 1. Push/Pull Full Body 2. Push/Density Day On the Full body variation you could either really focus on your upper body or lower body by putting priority early and reducing volume for the other (mostly for legs) The con could be that your pull workout could suffer due to doing 1-2 sets of a quad compound, if back is a priority i would do the density approach where you‘re doing pull + legs at the end of the session This minimizes fatigue from quad training that could bleed into your back training This would imo be much better than doing pull full body before the push full body session, as frontal and sagitall plane lat movements fatigue the longhand of the triceps which could fuck up your pressing strength on the following day

I had to take a couple of days off after months of training PPL off PPL off. Was very hard at the end. This video is exactly what I needed!! Thank you!!

those glasses at the beginning are the best things i have seen in my life. you look like some op anime teacher

Alex was the one who got me to switchover to full body from an antagonist split. This was over a year ago, haven't looked backed since.

Ive been having a lot of success with a Legs+Pull, off, Push, off, Legs+Pull, Push, off. Has done wonders for my recovery. 4 workouts a week, and 3-4 days recovery between groups.

Started and made insane progress with fullbody and i will never change, thank you mister Leroy Colbert !

Maybe I'm not as badass as some, but my split is as follows Su-Flat bench/Triceps/front and side delt isolation +run three miles in the evening M-Upper back/Biceps and rear delt isolation +1 hour MMA training T-Legs +1 hour lap swimming in the evening W-OHP/Incline bench/triceps/side delt isolation +1 hour MMA training Th-Upper back/biceps and rear delt isolation Friday-Legs +arms and delt isolation in the evening Saturday-off +45 minutes lap swimming Walk an average of 5 miles every evening b4 bed. I'm getting old. I am not wasting my potential after some serious setbacks a few years ago. Former Army. Army Strong for life baby. I don't work, retired way early and live frugally, just focus on training and family. My daughter trains with me a lot, she's a little MMA badass.

Love the content. You the goat my guy

I like a modified PPL because it lines up with how I recover. Been doing five-day pull, push, legs, pull, push for 11 weeks, and it has been great for me. I hit side delts three times a week because they recover fast, and I only hit legs once because they’re already disproportionately large for my 5’7” 197 pound body.

Thank you sir! The more science based colleges of yours on RU-vid, who heavily relies on studies always misses the point that the concept of days, weeks, months etc. are a human constructions that the body does not know of. Hats of to you!

I've been doing this on and off for years. Asynchronous makes a lot of sense if you aren't forced to maintain a set schedule. Why base things artificially on a 7 day week? Your muscles don't care, lol. For me, I find that 5 days is the sweet spot between a heavy bench or leg session, while arms and lighter stuff can be done every few days. I like to do: Chest & Tri / Legs& Bi / Shoulders& Tri / Back & Bi / Rest ---repeat The bonus is that, if you feel you need another rest day or have something else that day, you can just skip a day and continue as usual the next day, without rerouting your entire split. If I'm doing a 7 day set schedule, like I am now for a bit because of work commitments, I like: Push (Shoulders, Light Chest, Tri) / Legs& Bi / Rest / Heavy Chest ,Tri / Back & Bi / Rest / Rest ---repeat. The rest/rest being my set office days, and the two days off give me a nice reset. Great video. I love discussions on splits because you can always make little changes to your program, and sometimes they yield big results.

I started doing this out feel on my own, I've been lifting for 7 years, started when I was 30. I flat out can't recover the way I used to, it might be the weight has increased over time or my age. But I'm still kind of improving (not really) or maintaining all of my lifts. The main issue is lower back recovery, also chest muscle fibers take atleast 3-4 days to truly recover. Also gives you adequate time to fit in your cardio.

i still really enjoy running ppl nowadays but like in a hybdrid version : pull rest push rest legs upper. i found that what works the best for me and I can still have time for myself. really recommend it for people who are busy (students, 9-5 job etc..)

I do Push/Pull and split leg work among them to make it less painful. I'm working out six days a week, however, I take a deload week at the start of every month. By deload, I mean no working out. I combine it with fasting (I hate working out fasted), so it ends up being a mini bulk/cut cycle, three weeks on and one week off. I'm still relatively new (around 2 years), but I'm experiencing growth so I'm happy with my progress. I do the same biceps on pull day, triceps on push day strategy.

Day 1: ohp- good morning - dips- pull ups - rows- leg extensions Day 2: arms (bicep, tricep and forearms) and then squats Running this program twice a week, never had any issues.

What i found works best is chest one day, shoulders and tris the NEXT day, legs next day, pull day the next, rest day. Very similar to PPL but I seperate my shoulders and tris from my chest workout. Every time I tried to do shoulders and tris the same day as chest, the formers were always too fatigued and couldn't lift a lot of weight. I found if i give it a day, my front delts and tris recover pretty quick and I can hit them harder on their own day. Then with hitting everything else the following days, there's also enough time for recovery. Prob my favorite program so far and its yielded very good results (for me).

I did Bench Presses today and although the weight was nothing substantial 140lb or something I was proud of myself cause I just watched your how I learned to train hard video yesterday and today I literally grinded as much as I could on all sets.

In my humble opinion it will always come down to your overall strength levels, exercise selection and what muscles do you need to prioritize to balance out the strength curve, as well as structural features of your physique taking into consideration your goals which for everyone should involve a priority given to either aesthetics, performance on big barbell lifts (or other compounds that you use as testers to determine if your strength is both progressing but ideally progressing by mitigating the weak links in the kinetic chain (which will typically make sure that you are not favoring certain patterns to the point of inviting overuse injuries, wear patterns that in addition to making injury more likely over your training career, where patterns also make the articulation at the particular joints far from optimal and can lead not only to injury but also to poor mobility, a decrease in athletic performance, not to mention generally compromising your basic daily execution of sound body mechanics (meaning that if you are lifting while creating a degeneration of sound movement which includes your stride if you are running, your stroke if you are swimming, your ability to make sure that you are capable of maximizing the skill and coordination with respect to Athletics endeavors, artistic endeavors such as performing certain hobbies such as developing facility on a musical instrument, facility with the paintbrush, etc and finally using the training to make you when it comes to your daily tasks, sitting at a desk typing with good posture, performing skilled or unskilled manual labor or craftsmanship whether it's working in a warehouse and unloading boxes off trucks, working as a mechanic for plumber salad for working as a carpenter or Stone, brick, steel worker worker etc (whether good job requires you to build high rises, freeways, working as a longshoreman, a bricklayer, a roofer, blacksmith and so forth, building strength and muscle mass intelligently meaning striving for balance size and strength, be mindful of creating healthy tendons ligaments as well as your bones. A guy who always has a French dresses with a super wide grip putting undue pressure on his front delts and chest, wildhorse triceps, elbow flexors, wrist stability, hand strength and overall back strength as well as overall lower body strength did all be maximize the long as the form sound and technique is consistent. Strength is important over the entire body because the human body does not allow maximized developments of your pushing muscles if you're pulling mussels and leg muscles are weak. If you think that person is all about triceps as far as the elbow is concerned guess again. If y I'llou have weak antagonist muscles meaning the upper arm elbow flexors, especially the Brachialis and Brachioradialis, you are begging for elbow problems. If your lats, traps , rhomboids and rear delts are small and weak, you will have a hard time inhibiting the goals you tendon reflex which needs to be inhibited in order to move maximum weight if your anterior or posterior side is completely out of whack with the other side Nevada defense mechanism is to cause the prime mover to shut down to avoid resulting from lack of stability and balance of strength. So, if you are struggling to develop your triceps biceps and forearms because your torso dominant, it. Might make sense do superset chest work and lat. Is my mouth and make sense to devote an entire day to arm biceps and triceps as well as forearm flexors and extensors. It might also make sense to high bar squats, front squats, belt squats and box squats Romanian deadlifts and leg curls, good mornings and glutes ham raises or reverse hypers or back raises with nordic old scool glute ham callestenics. Define your chest day you are training incline work, you can probably add lateral raises a couple days a week using cables with dumbbells to bring up your side delts, and perhaps on chest back day hit reverse flys, and on leg day hit another rear delt movement. You can also use back day and chest day to work close grip presses for triceps strength and supinated pullups or pulldowns to give the biceps extra work. As a torso dominant lifter you are effectively hitting the torso muscles of the anterior and posterior side of the body on one day and hitting your limbs on their own dedicated days, any smaller losses to buy some strikes at the front and side deltoid a couple of days a week. In my opinion this 3-4-day per week program would work great for guys who need to bring up your upper arm size forearm size and quad and hamstring size. So there are so many ways to skin a cat. The best way to train and to organize switch is usually the one that you're not doing because you're not really evaluating what you need and I took me more about what you like so as many of these tend to do they place chest, shoulders and triceps as a push day on the first day of the week so they're over emphasizing the test, it's giving average attention to the shoulders and giving the shity attention to the triceps. On full day they are giving good attention to the back, and crap attention to biceps. On what day they're usually going to end up giving too much attention to the quads or if they're squatting wide with a low bar too much attention to the hips and glutes while neglecting the quads and hamstrings. This is typical of people who train Push pull legs without rotating the order of muscle groups trained if there are weaknesses. For example if you triceps suck you should start off your push day doing all closed script pressing work, followed by tricep isolation work ending with side and rear deltoid work using lateral raises which do not take a lot of energy and should always be able to really be productive doing if you're not so beat up from the press work. If your biceps your biceps are super weak, back movements or start with biceps and end with movements like machine pullovers that don't involve the biceps at all.

13:03 That's one diabolical leg day.

my preferred approach is with rest on Thursdays and Sundays. So I'm doing ppl without fixed days. I do biceps and triceps supersets when I have at least one day of rest between push and pull training.

Most of my push pull legs issues were solved by swapping the pull workout first and sometimes taking a second off day when needed. When I made those changes I rarely ran into recovery issues.

I found there is a way to hit legs twice with only four days, and also hitting upper 3x a week, just pair legs and Pull. So its: Upper/Lower then Push/Pull+Back. Like NH said, legs and back create Synergy, so deadlifts followed by squats for volume, some rows and curls.

I’ve done this but with the Arnold split Day 1: Shoulders and Arms Day 2: Legs Day 3: Rest Day 4: Chest and Back Day 5: Rest Day 6: Repeat

Everytime I upload a video I just get ghossbumps Alex u motivate me that naturally I can achieve great strength and body💪🔥

Also to max out recovery you can do Push Off Pull Off Legs Off Repeat Like this you hit muscle once every 6th day allowing 5 days recovery and is good for lifter who like more volume per session or at a high strength level were those extra recovery days are very beneficial Personaly lately i been doing torso limbs 2 days split Chest back traps Off Side + rear delts Legs Arms Off Repeat This been really good for recovery and frequency The shoulders and arms on leg day are only 3 sets each You do shoulders at start before starting legs as its low systemic fatigue After legs go into 3 sets bis n tris high reps

As a tall skinny ectomorph I found it best for progress w/o injury to train really, really hard and intense, only 3x week. I've tried many programs, and I've given them a solid chance in time and effort trying them for 4-6 weeks as an experiment. However for me personally no program beats 3x fullbody workouts as a natural lifter if you put max effort in. The closest runner up (again for me personally), was upper/lower 4x a week. Training upper body Mo/Thur, lower body Tu/Fri. Maybe I did it wrong, but working out 5-6x week never gave me better results. It led to stagnation and subpar progress. But again I will ADMIT that my biggest struggle is eating enough and that this may have been a huge factor.

Your shoulders look AMAZING on thumbnail

This is funny, I don't read a lot about splits and such, but I started doing this while working within Yellowstone National Park due to not getting enough recovery with the high elevation. I don't sleep well at all from military service either. I just stumbled into doing this split due to needing the rest at 7,744 feet above sea-level. I guess I got lucky. Push Pull Rest Lower Rest Love it Thank you for also verifying my workout.

I've been loving my new split - Tuesday and Thursday full body, Saturday upper, Sunday lower

I switched to PPL when I first got serious with lifting and did it for nearly 2.5 years to great effect, then did U/L more or less the next 2.5 years after that. Now I’m back to my PPL roots and it’s been good to me, key has been not cramming too much volume in any given session.

joint overuse is strong on splits like ppl or upper, arms, legs if done with heavy weight and little rest days... was thinking exactly this, jordan peters is dope

I've been doing a modified PPL forever but sometimes days I'll add an arm day or upperday. The intensity I can give my push muscles in isolation from my pull muscles is higher than on upper days.

My split is 6x/W, Monday: Bench + Pull accessories, Tuesday: Squat + Leg accessories, Wednesday: Bench + Push accessories, Thursday: Deadlift + Pull accesories, Friday: Bench + Push accessories, Saturday: Squat + Leg accessories and Sundays: Rest day.

I’ve been doing push-legs-pull for a while now and it’s been working so far. If I start burning out, then I may switch to either this split or a hybrid push-pull-legs-off-upper-lower-off-off.

As long as the stress imposed is appropriate and be recovered from, then it all works. Comes down to life style / preferance

Would love to run this split! Unfortunately I can only make it to the gym 3x per week atm. If you're in the same boat i found this works really well: Upper (chest&back emphasis), off, off, upper (arms&delts emphasis), off, legs, off.

I used full body for a long time, and put on some great muscle growth. But now as I’m stronger I feel like PPL is working perfect for me because I can really hammer each muscle group, and focus on certain small ones that might be lagging.

I find full body 4-5x a week at 20-30 sets for everything with 1.5 min breaks has been the best for me 4-6 weeks on 1-2 weeks off. 2 month break during the summer. Here in a few months after winter I might start rotating the focus between back and legs or chest and shoulders while keeping arms and abs the same. PPL isn’t half bad if theres a purpose in mind but I eventually start running into scheduling issues if I try to do it for more than a couple weeks at a gym. If I had a home gym it wouldn’t be so bad.

Just switched to this split, because its better for joints and recovery than FB or UL. But I recommend everyone to do FB or UL as long as they can make progress with no injuries. But I do think PPL is worst split if doing 3 workouts in a row.

I personally found that arms (esp biceps) were lagging with classic PPL, so I ran basement bodybuilding's version with slightly more rest days - found that to be much better for me. Alternative was Torso, legs, shoulder+arms, which is also good.

i do pull-legs-push-off for 2 years it did wonders for me.

8:55 no way, I made this split up (probably already existed though lol) and I've been doing this for months now. And now you mention it as a good split. This made my day, lol I love this split simply because I can only train on weekdays, and I feel fully recovered after the weekend!

Leg day is so short (squats, RDL’s, calf raises) I just do a torso/limbs split now. It’s nice not having to train arms after a chest or back session.

All programs work it's on the individual to actually progress. Most in the gym half ass the actual workout and will be stuck with any program. That's the real issue.

Went for a 3x/week full body and never looked back. I have a full time job and I train bjj or kickboxing and enjoy a variety of different sports so having to spend less time at the gym allows me to focus on other activities as well. I only train big compounds and focus on adding more weight, 4/5 exercises a day to failure. The gains have been solid and I don't have to think too much about the gym. Maybe I'm leaving an extra 10-15% gains on the table compared to someone training at the gym 6 times a week with a wide range of exercises but I'm willing to take the trade

Running no days off split: Legs Chest Back Arms Arms is almost a day off and I feel pretty great. Volume per sesh isn’t really high