Ever stood in the gym wondering if you’re doing the right workout?
You’re not alone.
Lots of people get stuck trying to figure out the best way to exercise. That’s because there’s no one-size-fits-all approach when it comes to fitness.
Over the years, fitness experts have come up with a variety of workout plans designed to cater to different needs and goals. This means figuring out which muscles to target on which days–a strategy known as a training split.
There’s been quite a mix of training splits introduced over time, each tailored to meet unique fitness objectives. Two, in particular, have stood out in gym discussions and online fitness forums: the traditional Bro Split and the increasingly trendy Push-Pull-Legs (PPL) routine.
Both methods promise significant results, but which one is truly the best for achieving your dream physique?
At Leading Edge, we understand how important it is to choose the ideal workout for your mind and body to attain the highest form of health. With over a decade of experience in personal training and hundreds of success stories, we’ve seen firsthand how the right training split can transform bodies and lives.
Therefore, in this blog we are doing a detailed comparison of bro split vs. PPL, highlighting the pros and cons, and helping you to decide which workout plan is the best for your body.
But we’re not just here to give you information – we’re here to guide you towards real, lasting results. By the end of this post, you’ll not only understand these popular training splits but also have a clear path forward for your fitness journey.
Let’s get started with some basics such as – what is a bro split and what is a PPL.
What is a Bro Split?
A bro split, or a body part split, is a workout routine that targets a single major muscle group once a week. Typically, you’ll have 4-6 training days per week, with each workout focusing on just one or two muscle groups. Because each muscle group is only worked directly once a week, these workouts involve a high volume of sets—often 10-12 sets per muscle group. In contrast, full-body workouts include about 3-4 sets per muscle group but target all major muscle groups multiple times per week, usually 2-4 times, averaging three workouts per week.
In a bro split routine, each major muscle group is trained directly only once per week. To make up for the low frequency, a higher volume is necessary.
Here is an example of a traditional bro split:
- Monday: Chest
- Tuesday: Back
- Wednesday: Off
- Thursday: Legs
- Friday: Shoulders
- Saturday: Arms
- Sunday: Off
Benefits of Bro Split
Here are the key benefits of the Bro Split:
- Enables focused training on individual muscle groups
- Can be customized to fit specific goals and time constraints
- Provides ample rest and recovery time between sessions targeting the same muscle groups
- Offers variety and enjoyment by targeting different muscles in each workout
- Allows for high training volume within a single session
Drawbacks of Bro Split
After considering the benefits, here are the drawbacks of the Bro Split:
- Provides low training frequency since each muscle is targeted only once per week
- May cause muscle imbalances, particularly between the legs and upper body
- Demands more time per workout to achieve sufficient training volume in a single weekly session
- Can result in intense delayed onset muscle soreness (DOMS), especially for beginners
- Not ideal for beginners, looking for overall muscular development
- Is primarily suited for hypertrophy and not ideal for strength training
What is a PPL Split?
A PPL Split (Push, Pull, Lower body/Legs) organizes your workouts by muscle groups based on their function—either pushing or pulling. This split consists of three groups: push, pull, and legs, allowing for a six-day training regimen that targets each muscle group twice weekly.
For example, a six-day PPL split might look like this:
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Rest
- Friday: Push
- Saturday: Pull
- Sunday: Legs
In this setup, you train each muscle group twice a week. This allows you to either increase the total training volume compared to targeting muscles once a week or to spread the volume across two sessions for better manageability.
Training the same muscle groups twice a week doesn’t mean repeating the same workout. For instance, on the first leg day, you might do squats for the quads and hamstring curls. On the second leg day, you could focus on leg extensions for the quads and deadlifts for the glutes and hamstrings.
Our trainers at Leading Edge often use this flexibility to create varied, engaging workouts that keep clients motivated and continuously challenging their muscles in new ways.
Benefits of PPL
Here are the main push, pull, legs benefits:
- Promotes even development of the entire body.
- Increases time efficiency by targeting multiple muscle groups in each session
- Enhances overall strength training by focusing on compound movements involving several muscle groups
- Suitable for all fitness levels, including beginners
- Offers higher training frequency, which supports muscle growth and development
Drawbacks of PPL
Here are some of the main drawbacks of PPL splits:
- May not provide sufficient rest and recovery time between sessions targeting the same muscles
- Might not be ideal for specific physique development goals
- Demands a higher weekly training frequency to reach optimal training volume for each muscle group
- Sessions tend to be more systematically fatiguing, focusing mainly on compound exercises rather than isolated movements
To mitigate these drawbacks, our trainers at Leading Edge carefully monitor clients’ recovery and adjust workout intensity as needed. We also incorporate targeted isolation exercises to ensure balanced development for those with specific aesthetic goals.
Bro Split vs. PPL
Both the Bro Split and the PPL are effective for achieving fitness results, but they have distinct differences that may make one more suitable than the other based on your specific fitness goals.
Below is a table comparing the PPL and Bro Split to help you better understand the key differences and characteristics of these training styles.
Choosing Between Bro Split vs PPL: What's Right for You?
To determine which training routine suits you best, consider the following factors when comparing the Bro Split and the Push-Pull-Legs (PPL) split:
- Fitness level
- Time commitment
- Individual goals
When to Choose Bro Split:
- Ideal for bodybuilders seeking greater muscle pump and per session volume or those trying to improve specific body parts.
- Suitable for those who can commit more time to exercise and focus on muscle-building results.
For example, if you’re looking to bring up your chest development specifically, a Bro Split allows you to dedicate an entire session to chest exercises, potentially leading to faster hypertrophy in that area.
When to Choose PPL:
- Perfect for lifters of any experience level, including beginners, who aim to increase muscle size, strength, or both.
- Great for individuals with limited time for gym sessions or shorter workout durations, as it allows for effective training in a shorter period.
- Excellent for achieving higher training volumes for muscle growth due to increased weekly training frequency.
Your Route to Build Your Best Body
PPL (Push-Pull-Legs) and the Bro Split are both effective workout routines that can help you reach your fitness objectives. However, each approach has distinct features that may be more or less suitable for you depending on various factors such as your schedule, experience level, and specific fitness goals. The ideal choice between these two methods will largely depend on your individual circumstances and preferences.
Leading Edge stands as your ideal partner in reaching your dream body. Our meticulously designed workout sessions, coupled with our exceptional, certified personal trainers, offer a customized approach to fitness that perfectly aligns with your journey.
We believe in providing you with the tools and guidance necessary to make informed decisions about your fitness regimen.
Whether you’re contemplating the traditional Bro Split or the modern Push-Pull-Legs (PPL) routine, our expert trainers are here to offer personalized advice based on your personal fitness goals, and availability keeping in mind your daily schedule.
Book a session with us today to explore which workout split is the best fit for you and embark on your path to achieving your ideal physique.
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