Upper/Lower Split vs Push/Pull Legs Reddit: Which Should You Pick?

By Colin Foster

Updated November 2026

If you have searched for upper/lower split vs push/pull legs reddit, you have probably found a long thread of lifters arguing about which program builds more muscle. This guide cuts through that debate. By the end, you will know how each split is structured, how many days you need, how to match a split to your schedule and recovery, and how to set up a simple weekly plan you can start this week.

The Short Answer: Which Split Fits Most Lifters

Both splits work. Upper/lower trains each muscle group about twice per week in a four-day template, while push/pull/legs usually hits each muscle about twice per week in a six-day template (or about 1.5 times in a three-day version). For most intermediate lifters with three to five training days available, upper/lower is the easier choice to recover from and stick with. Push/pull/legs suits people who can train five or six days and enjoy shorter, more focused sessions. Neither split is magic; consistency and progressive overload matter far more than the label.

Shopping for one? See our guide: Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?.

How Each Split Is Structured

Upper/Lower Split

An upper/lower program divides your week into upper-body days and lower-body days, usually alternated: Upper, Lower, rest, Upper, Lower, rest or Upper, Lower, Upper, Lower across four days. Upper days include horizontal and vertical pressing, rows and pulldowns, plus arm and shoulder work. Lower days include squat and hinge patterns, lunges or leg press, and calf work.

Push/Pull/Legs Split

Push/pull/legs groups muscles by movement pattern. Push days cover chest, front and side delts and triceps. Pull days cover back, rear delts, biceps and forearms. Leg days cover quads, hamstrings, glutes and calves. A typical six-day version runs Push, Pull, Legs, Push, Pull, Legs with one rest day. A three-day version runs one of each, with each muscle trained about 1.5 times weekly.

Step 1: Count Your Realistic Training Days

Before comparing programs, be honest about your schedule. Write down the days you can train consistently for the next 12 weeks, not the days you hope to train.

1. Three days per week: Choose a full-body program or a three-day push/pull/legs. Upper/lower does not fit cleanly here.
2. Four days per week: Upper/lower is the natural fit.
3. Five or six days per week: Push/pull/legs works well, and you can run it as a six-day program or a five-day hybrid.

If you want more detail on the three-day options, see Push Pull Legs 3 Days a Week vs Full Body 3-Day Split: Which Is Better?

Step 2: Compare Training Frequency and Volume

Frequency is where the two splits differ most. Research on training frequency generally suggests that hitting a muscle group at least twice per week, with similar total weekly sets spread across sessions, produces good hypertrophy results. Both splits can meet that threshold, but they do it differently.

Notice that push/pull/legs does not automatically give you more weekly volume. A six-day plan spreads the same work across more sessions, which can be easier on recovery but demands more time in the gym.

Step 3: Match the Split to Your Recovery

Recovery is the most common reason lifters abandon a program. Ask yourself these questions:

• Do you sleep seven to nine hours most nights?
• Is your job physically demanding?
• Do you feel sore for more than 48 hours after leg day?
• Do your joints (knees, shoulders, elbows) handle heavy pressing and squatting well?

If you answered no to several of these, upper/lower with careful exercise selection may be easier to sustain, since each session can be shorter in volume per muscle when spread across the week. If you recover quickly and want more frequent exposure to each movement, push/pull/legs fits better. Anyone with a joint issue or medical condition should check with a physician or physical therapist before increasing training frequency.

Step 4: Set Up a Sample Week for Each Split

Sample Upper/Lower (4 Days)

1. Day 1, Upper A: Bench press 4 x 6 to 8, barbell row 4 x 8 to 10, overhead press 3 x 8 to 10, lat pulldown 3 x 10 to 12, biceps curl 2 x 12 to 15.
2. Day 2, Lower A: Back squat 4 x 6 to 8, Romanian deadlift 3 x 8 to 10, leg press 3 x 10 to 12, seated leg curl 3 x 12 to 15, standing calf raise 3 x 12 to 15.
3. Day 3: Rest.
4. Day 4, Upper B: Incline dumbbell press 4 x 8 to 10, seated cable row 4 x 10 to 12, lateral raise 3 x 12 to 15, close-grip pulldown 3 x 10 to 12, triceps pushdown 2 x 12 to 15.
5. Day 5, Lower B: Trap bar deadlift 3 x 5 to 6, walking lunge 3 x 10 per leg, hip thrust 3 x 10 to 12, leg extension 2 x 12 to 15.

Sample Push/Pull/Legs (6 Days)

1. Day 1, Push: Bench press 4 x 6 to 8, overhead press 3 x 8 to 10, incline dumbbell press 3 x 10 to 12, lateral raise 3 x 12 to 15, triceps pushdown 3 x 10 to 12.
2. Day 2, Pull: Deadlift 3 x 5, pull-up or lat pulldown 4 x 8 to 10, chest-supported row 3 x 10 to 12, face pull 3 x 12 to 15, dumbbell curl 3 x 10 to 12.
3. Day 3, Legs: Back squat 4 x 6 to 8, Romanian deadlift 3 x 8 to 10, leg press 3 x 10 to 12, leg curl 3 x 12 to 15, calf raise 4 x 12 to 15.
4. Day 4: Repeat Push with slightly different accessories.
5. Day 5: Repeat Pull.
6. Day 6: Repeat Legs. Then rest.

Step 5: Apply Progressive Overload

Whichever split you choose, progress each main lift by adding weight or reps over time. A simple method is double progression: work within the rep range (for example, 6 to 8), and when you hit the top of the range on all sets with good form, increase the weight by the smallest jump you can and drop back to the bottom of the range. Log your sessions so you know what to beat next time. For a deeper look at how to structure the split itself, see Upper Lower Push Pull Legs Hybrid: A Step-by-Step Guide to Building Your Split.

Reddit Consensus vs. What Actually Matters

Threads on this topic often split into camps, and it helps to separate the useful points from the noise. Common themes include claims that one split is “superior” for size, debates over whether six days is necessary, and anecdotes about specific genetics. Most experienced lifters in these discussions converge on a few practical points: pick the split you can execute for months, keep weekly sets for each muscle in a productive range, and push the main lifts hard. For a side-by-side view of the two templates, Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training? goes deeper on the tradeoffs.

Common Mistakes

• Choosing a six-day plan you cannot sustain. Missing half your sessions is worse than running a well-built four-day plan perfectly.
• Ignoring weekly volume. Adding exercises to every session without tracking total sets per muscle can cause overtraining.
• Skipping progression. Repeating the same weights for months stalls results regardless of split.
• Neglecting the pull side in upper/lower. Many lifters press heavily and row lightly. Keep back work balanced with pressing.
• Switching programs every two weeks. Give any split at least 8 to 12 weeks before judging it.

Tips for Getting Started

• Track sets, reps and weights in a notebook or app.
• Aim for 1 to 3 reps in reserve on most working sets.
• Warm up each main lift with two or three lighter sets before working sets.
• Take a deload week (about half the usual sets at moderate weight) every 6 to 8 weeks if fatigue builds.
• Pair your training with adequate protein and sleep. Training stimulus only works if recovery keeps up.

Recommended gear

A few basic tools make either split easier to run consistently. A lifting belt can help support heavy squats and deadlifts once you are handling near-maximal loads. View on Amazon

Lifting straps let you keep grip from limiting your deadlift and pulling sets, which matters most on pull and leg days. View on Amazon

A training log helps you apply progressive overload by recording what you lifted last time. View on Amazon

FAQ

Is upper/lower better than push/pull/legs?

Neither is universally better. Upper/lower works well for four-day schedules and balanced recovery. Push/pull/legs suits five or six training days and shorter sessions. Choose based on the days you can actually train.

Can I build muscle with a four-day upper/lower split?

Yes. Hitting each muscle about twice weekly with sufficient weekly sets and progressive overload supports muscle growth for most intermediate lifters.

How many days a week should I do push/pull/legs?

The standard approach is six days with one rest day, though a three-day version is also used. Five days with one repeated session is a common middle ground.

Which split is better for beginners?

Beginners often do well with full-body training three times a week. Upper/lower or push/pull/legs can come later, once you have solid technique and a few months of consistent training.

Can women use the same splits?

Yes. The same structures apply, and women can adjust loads and volume to their goals and recovery. See Push Pull Legs Split Women (2026): 3-Day vs 6-Day, Which Is Better? for a women-focused comparison.

Do I need to train legs twice a week?

Training legs twice weekly is common in upper/lower and six-day push/pull/legs programs, and it is a good target for most lifters. Adjust volume if you notice persistent soreness or stalled progress.

Should I consult a professional before starting?

If you have a heart condition, joint injury, back pain or other health concern, consult a doctor or qualified physical therapist before starting a new program, especially one with heavy compound lifts.

Conclusion

The upper/lower vs push/pull/legs debate is less about which split is superior and more about which one fits your schedule, recovery and goals. Count your realistic training days, compare frequency and session length, and start with a sample week that matches your time. Then commit to progressive overload for at least two to three months before you judge the results.

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.