When it comes to structuring your workout routine, two of the most popular training splits are Push-Pull-Legs (PPL) and the Bro Split. But which one is actually better for building muscle, strength, and overall fitness? Let’s break it down in the blog “Push-Pull-Legs vs. Bro Split: Which One Is Better?”.
What Is Push-Pull-Legs (PPL)?
Push-Pull-Legs is a three-day training cycle that divides workouts based on movement patterns:
Push Day: Chest, shoulders, and triceps (pushing movements like bench press and shoulder press)
Pull Day: Back and biceps (pulling movements like pull-ups and rows)
Leg Day: Quads, hamstrings, glutes, and calves (squats, deadlifts, lunges)
Most people run PPL as a 6-day training split (repeating the cycle twice per week) or as a 3-4 day per week version for more recovery.
Pros of PPL:
Balanced Training Frequency – Each muscle group gets hit twice per week, which is optimal for muscle growth. Better Recovery – Since muscle groups are divided by function, no overlapping fatigue occurs between sessions. Ideal for Strength & Hypertrophy – Works well for both powerlifters and bodybuilders due to balanced volume. Flexible & Scalable – Can be adjusted to a 3-, 4-, or 6-day program depending on experience level.
Cons of PPL:
Time-Intensive – A full 6-day routine might be too much for beginners or people with busy schedules. Leg Day Fatigue – Hitting legs hard twice per week can be exhausting.
What Is the Bro Split?
The Bro Split is a classic 5-day body part training routine, where each day is dedicated to a single muscle group:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms (biceps & triceps)
Friday: Legs
This means each muscle group is trained only once per week, but with higher volume per session.
Pros of the Bro Split:
High Volume Per Muscle Group – More sets per session can lead to greater pump and muscle fatigue. Great for Beginners – Simple and easy to follow, especially for those new to weightlifting. Less Fatigue Per Workout – Each session focuses only on one muscle group, allowing full effort and intensity.
Cons of the Bro Split:
Lower Training Frequency – Each muscle is only trained once per week, which is less optimal for growth compared to 2x per week. Long Workouts – Since each session is muscle-specific, workouts can be long and exhausting. Not Ideal for Strength Gains – Since muscles are hit less frequently, strength progression is slower.
Which One Is Better?
For Muscle Growth: PPL Wins
Studies show training each muscle twice per week leads to more muscle growth than once per week. PPL allows better recovery and more frequent stimulus, making it superior for hypertrophy.
For Strength Gains: PPL Wins
Strength is built through progressive overload and frequency, making PPL the better option. Powerlifters and strength-focused athletes generally prefer higher frequency training.
For Beginners: Bro Split Wins
The Bro Split is easier to follow for gym newbies who need more time to master movements before increasing frequency.
For People with Limited Time: Bro Split Wins
If you can only hit the gym 3-4 times a week, a Bro Split may be more practical since it doesn’t require a 6-day commitment.
Final Verdict: Which One Should You Choose?
If your goal is maximum muscle growth and strength, go with Push-Pull-Legs (especially a 6-day version).
If you’re a beginner or prefer a simple routine, the Bro Split is an easy, effective way to get started.
If you have a busy schedule, a modified PPL (3-4 days per week) might be the best compromise.
Both training styles work, but PPL is scientifically better for gains. However, the best workout split is the one that you can stick to consistently. Train hard and choose the split that fits your goals and lifestyle! 
What’s Your Favorite Split?
Let us know in the comments which training split you prefer and why! 
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And thank you for reading our blog “Push-Pull-Legs vs. Bro Split: Which One Is Better?”.
