Choosing the right workout split matters more than you think.
Train smart and you’ll grow faster. Train wrong — and you’ll wonder why you’re stuck.
Today we’re comparing two proven systems: PPL and Full Body.
Which one’s better for muscle growth, strength, and real-world progress? Let’s dive in.

What is PPL?

Push/Pull/Legs (PPL) splits your body into three sessions:

• Push = Chest, shoulders, triceps
• Pull = Back, biceps
• Legs = Quads, hamstrings, glutes, calves

Common setups:

• 3-Day PPL: Train each group once a week
• 6-Day PPL: Hit everything twice a week for maximum gains

PPL is simple, flexible, and easily scalable from beginner to advanced levels.

What is Full Body? (Explain clean)

Full Body training hits all major muscle groups in every session.
You’ll usually train 3 or 4 times per week, focusing on big lifts like squats, deadlifts, bench presses, and rows.

Why people love Full Body:

• Higher muscle frequency
• Efficient for busy schedules
• Great for beginners building technique fast

PPL vs Full Body — The Key Differences

Muscle Frequency

• PPL: 1–2x per week
• Full Body: 3–4x per week

Session Length

• PPL: 45–75 minutes
• Full Body: 30–60 minutes

Strength Focus

• PPL: Moderate to High
• Full Body: Moderate

Pump / Volume Focus

• PPL: Moderate to High
• Full Body: Moderate

Recovery Needs

• PPL: 48–72 hours per muscle group
• Full Body: 48 hours between lifts

Best for Beginners

• PPL: Yes (with 3-Day option)
• Full Body: Yes

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Which One Should You Choose?

Choose PPL if you:

• Love training different body parts each day
• Want flexibility between moderate and high volume
• Can commit to at least 3–4 days a week consistently

Choose Full Body if you:

• Want faster movement pattern mastery
• Need shorter workouts
• Only have 3–4 days available and want full coverage every time

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At the end of the day, both splits can build serious muscle — if you stick to the basics:

• Train hard.
• Recover smart.
• Progress your weights over time.

The best split isn’t about trends.
It’s about what fits your schedule, your recovery, and your real-life energy.

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➡️ Which Split Wins? Dive into the Full Upper/Lower vs Bro Split Comparison

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