Graham FisherBy Graham Fisher

Updated November 2026

Lifters on Reddit argue about push pull/legs full body reddit splits constantly, and the honest answer is that both work. Push/pull/legs (PPL) wins for lifters who can train five or six days a week and want high weekly volume per muscle group. Full body training wins for people with three days, a busy schedule, or a need to train each muscle frequently without long sessions. If your week is tight, start with full body. If you have time and recover well, PPL gives you more room to specialize.

Criterion Push/Pull/Legs Full Body
Typical training days per week 5–6 (or 3 with a rotation) 3 (or 2–4)
Session length 45–75 minutes 60–90 minutes
Training frequency per muscle 1–2 times per week 2–3 times per week
Weekly volume per muscle High, easy to distribute Moderate, spread across sessions
Recovery demand per session Lower per session, higher overall Higher per session, lower overall
Best for beginners Less ideal Strongly suited
Best for schedule flexibility Needs consistent 5–6 days Easy to miss a day and recover
Best for muscle hypertrophy Strong when volume is high Strong with frequent stimulus
Ease of progression tracking Clear per-day structure Easy to track each lift weekly

Training Frequency: Which Split Hits Muscles More Often?

Frequency is where full body usually pulls ahead. In a standard three-day full body program, each major muscle is trained three times a week. In a classic six-day PPL, the chest, shoulders and triceps get two sessions weekly, and the back and biceps get two, while the legs also get two. In a three-day PPL rotation, each group is hit only once per week.

Winner: Full body. Research on training frequency generally suggests that spreading weekly sets across two or more sessions per muscle supports muscle growth better than concentrating them into one day, provided total volume is comparable. Full body makes that split automatic.

Weekly Volume and Set Distribution

Volume is the total number of hard sets per muscle per week. PPL makes high volume easy to organize. A lifter running a six-day PPL can comfortably perform 14–20 hard sets for chest, back and legs without any single session feeling overloaded. Shoulders and arms often sit in the same days, so they accumulate volume quickly.

Full body programs usually carry lower volume per session, which keeps performance high on heavy compound lifts. A common target is 6–10 hard sets per muscle per week, split across three sessions. That works well, but it can cap volume for lifters who want to push past about 15 sets per muscle.

Winner: Push/Pull/Legs for lifters who want maximal weekly volume and can recover from it. Full body is the better choice when volume needs to stay moderate.

Recovery and Fatigue Management

Full body sessions are demanding because they often include squats or deadlifts, a horizontal press, a vertical pull, and accessory work in one sitting. Recovery between sessions needs to be solid, especially if you train the same muscles three times in one week. Owners of full body programs often report that sleep and protein intake become non-negotiable once they stop taking rest days seriously.

PPL spreads fatigue more evenly. A push day leaves your legs fresh, and a leg day leaves your upper body ready for pulling. The downside is that the six-day version leaves little rest, and lifters who skip recovery can stall quickly. The three-day PPL rotation solves that problem but reduces frequency.

Winner: Push/Pull/Legs for per-session recovery, with a caveat that six-day versions demand discipline. If you are new to lifting or sleeping under six hours, full body is easier to recover from consistently.

Time Commitment and Session Length

PPL sessions are typically shorter because each day targets fewer muscle groups. A push day might be 5 exercises and 16–20 sets, finishing in about 50–60 minutes. Full body sessions often run longer because you cover more ground, commonly 60–90 minutes once warm-ups and rest periods are included.

The total weekly time often ends up similar. Three full body days can total roughly the same training time as six PPL days, but the per-session load is different. If your gym time is limited to one short window per day, PPL may fit better. If you can only manage three trips to the gym, full body is the practical choice.

Winner: Push/Pull/Legs for shorter individual sessions. Full body wins on total days required.

Beginner Friendliness and Learning Curve

Full body is the better starting point for most beginners. Every session trains the same core patterns: squat, hinge, horizontal press, vertical press, horizontal pull, vertical pull. A beginner who misses a day loses little, and each movement gets practiced often enough to improve technique quickly. A simple beginner full body template might look like this:

  1. Back squat: 3 sets of 5–8 reps
  2. Flat dumbbell or barbell bench press: 3 sets of 8–10 reps
  3. Seated cable row: 3 sets of 10–12 reps
  4. Romanian deadlift: 2–3 sets of 8–10 reps
  5. Lateral raise and triceps pushdown: 2–3 sets of 12–15 reps each

PPL asks more of a beginner because the exercise menu is larger and each day has its own logic. Lifters who already know the main movements usually handle it without trouble.

Winner: Full body for beginners and returning lifters.

Progression and Long-Term Strength Gains

Progressive overload works with either split. Pick a rep range, such as 3 sets of 6–10 reps, and add weight when you hit the top of the range on every set. Full body lets you practice a main lift like the squat or bench press three times a week, which can speed up skill development and make small load increases more frequent.

PPL gives each main lift one or two dedicated days, which suits lifters who prefer longer recovery between heavy efforts. Owners of intermediate PPL programs often report that they can push heavier singles or doubles on their main lifts without feeling beaten up mid-week.

Winner: Depends on the lifter. Full body favors skill-driven, frequent practice. PPL favors heavier, less frequent main-lift work.

Which Should You Choose?

  • Choose full body if you train three days a week or fewer.
  • Choose full body if you are a beginner or returning after a long break.
  • Choose full body if you miss workouts often and need a split that tolerates gaps.
  • Choose full body if you want each muscle trained two or three times weekly.
  • Choose push/pull/legs if you can commit to five or six days per week.
  • Choose push/pull/legs if you want higher weekly volume for specific muscle groups.
  • Choose push/pull/legs if you prefer shorter, focused sessions.
  • Choose push/pull/legs if you are an intermediate lifter who already recovers well and wants more room for accessory work.

Many Reddit lifters solve the debate by running a hybrid, such as a four-day upper/lower schedule or a four-day mix of PPL and full body. If you are unsure, run full body for eight to twelve weeks, then reassess.

Full body option: A squat rack or power rack, an adjustable flat bench, a pair of adjustable dumbbells, and a cable station or lat pulldown machine cover nearly every exercise. You can start with a sturdy barbell and a few plates if you already have a rack.

  • Power Rack with safety pins, such as a Rep Fitness PR-1100 style rack
  • Adjustable bench, such as a Bowflex 5.1S
  • Adjustable dumbbells, such as Bowflex SelectTech 552

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Push/pull/legs option: PPL benefits from machines that isolate specific muscles, since the split repeats the same muscle groups across the week. A leg press, a cable crossover station, and a lat pulldown machine make the split easier to run at a commercial gym or a well-equipped home setup.

  • Leg press machine, such as a Body-Solid leg press
  • Cable crossover station, such as a Titan Fitness dual cable setup
  • Lat pulldown and seated row, such as a Rogue or Body-Solid selectorized unit

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Check that any equipment you buy fits your floor space and weight limits. Manufacturers specify maximum user weights and assembly requirements, so read those before ordering.

FAQ

Is push pull legs better than full body for building muscle?

Neither split is inherently better. Muscle growth depends mainly on total weekly volume, effort close to failure, and consistent progression. PPL can deliver more volume per muscle, while full body provides more frequency. Choose the one you can sustain.

Can I run push pull legs three days a week?

Yes. A three-day PPL rotation trains each group once per week, alternating between push, pull and legs. It works, but each muscle gets less frequent stimulus than in a full body program. Adding a few extra sets per group helps offset that.

How many sets per muscle per week should I aim for?

Many lifters start with 10–12 hard sets per muscle group per week and adjust from there. Beginners often do well at the lower end, while intermediates may need more. Track your recovery and performance before adding volume.

Is full body training too much for three days in a row?

Not usually, but it depends on your recovery. Full body sessions are demanding, so keep at least one rest day between sessions when possible, or use a Monday, Wednesday, Friday schedule. Consult a medical professional if you have joint problems or a health condition that affects training.

Can I switch from full body to PPL later?

Yes. Many lifters begin with full body for a few months, then move to PPL once they can train more days and want more volume. Make the switch gradually, adding one session per week rather than doubling your schedule overnight.

Conclusion

For the majority of lifters on push pull/legs full body reddit threads, full body is the smarter starting point because it offers higher frequency, easier recovery and forgiving scheduling. Push/pull/legs becomes the better choice once you can train five or six days, want higher volume per muscle, and recover well between sessions. Pick the split that matches your calendar today, track your progress for a couple of months, and adjust based on results rather than online arguments.

Graham Fisher

About Graham Fisher

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