By Colin FosterUpdated November 2026
Push/pull legs upper lower reddit threads come up constantly because lifters want a straight answer: which split should they run? Both push/pull/legs (PPL) and upper/lower are proven, and the right pick depends on how many days you can train, how recovered you feel, and what you want to build. This guide explains how each split is structured, how to choose between them, and how to start without falling into the common traps.
What Each Split Looks Like
A push/pull/legs split groups muscles by movement pattern. Push days cover chest, shoulders and triceps. Pull days cover back, rear delts and biceps. Leg days cover quads, hamstrings, glutes and calves. Upper/lower splits group by body region instead: upper days hit chest, back, shoulders and arms, while lower days hit the legs and hips.
A typical three-day PPL cycles through each day once per week. A four-day upper/lower runs upper, lower, rest, upper, lower, rest. Many lifters run a PPL on six days or an upper/lower on four, so frequency is often the real difference between them.
How to Choose Between Them
- Count your training days. Three days fits PPL well. Four days suits upper/lower. Five or six days can work with either, but PPL at six days hits each muscle twice weekly.
- Check your recovery. Upper/lower trains each muscle about twice a week with heavier leg loads spread out. PPL often feels more demanding on leg day, so if your legs drag, upper/lower may suit you better.
- Match your goal. For a balanced physique, both work. For more frequent practice on bench, squat or deadlift variations, upper/lower gives you two sessions a week per lift group.
- Consider your schedule. Fewer, longer sessions favor upper/lower. Shorter sessions that hit one movement pattern favor PPL.
Building Your First Week
Pick one split and commit to it for at least eight weeks. Switching every few sessions is the fastest way to stall progress.
Sample Upper/Lower Week (Four Days)
| Day | Focus | Example Exercises |
|---|---|---|
| 1 | Upper A | Bench press, barbell row, overhead press, lat pulldown |
| 2 | Lower A | Back squat, Romanian deadlift, leg press, calf raise |
| 3 | Rest | Walk or mobility work |
| 4 | Upper B | Incline dumbbell press, chest-supported row, lateral raise, curl |
| 5 | Lower B | Deadlift or hip thrust, Bulgarian split squat, leg curl |
Start each main lift at 3 sets of 6 to 8 reps, then add a rep or small load each week until you reach the top of the range.
Common Mistakes
- Switching programs before a full training block is complete.
- Adding too many accessory sets on top of the base plan.
- Skipping leg day on PPL because it feels hard, which unbalances the program.
- Ignoring sleep, protein intake and rest days.
- Copying a Reddit routine without checking your own training age and recovery.
Recommended Gear
- A lifting belt helps you brace on heavy squats and deadlifts: View on Amazon
- Wrist wraps give extra support during pressing days: View on Amazon
- A training log keeps your loads and reps visible week to week: View on Amazon
For deeper comparisons, see Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? and Push Pull Legs Upper Lower Split: A Step-by-Step Guide for Lifters. If you train from home, Dumbbell Only Push Pull Legs Reddit: A Step-by-Step Guide to Building Your Split covers equipment limits.
FAQ
Is push/pull legs better than upper/lower?
Neither is better for everyone. PPL suits lifters training three to six days who like focused sessions, while upper/lower suits those training four days who want balanced leg and upper frequency.
Can beginners run either split?
Yes, but beginners often do well with a simple full-body or upper/lower plan first. Move to PPL once you can track progress and recover between sessions.
How long should I stick with one split?
Run a split for at least eight to twelve weeks before judging it. If you have joint pain or persistent fatigue, consult a qualified professional before changing your training load.
Conclusion
Choose PPL if you train three to six days and like focused, movement-based sessions. Choose upper/lower if you train four days and want balanced frequency with clear recovery windows. Commit to your pick, track your loads, and progress will follow.
Ready to choose one?
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.
