May 29, 2023 • 7 min read
Bro Split vs. PPL: Which Workout Routine Is Right for You?
Published on May 29, 2023 |
Update on May 25, 2023
Professional Natural Bodybuilder, Transformation Trainer, IRONMAN triathlete, Co-founder of the Kris Gethin Gyms franchise
Table of Contents
If you’ve just joined a gym, you may have heard of the debate comparing the push-pull-legs split, or PPL for short, vs. the Bro Split, where you train different body parts (chest, back, legs, shoulders, etc.) each day of the week. Understanding which one would be best for you can be rather confusing if you are new to exercising.
In this article, we will compare the Bro Split vs. the PPL split, so you can pick whichever one better suits your needs and goals.
The Bro Split is designed to target a minimum of one and a maximum of two muscle groups per workout, with each muscle being worked only once a week. This allows you to pick a preferred training frequency for each muscle group and customize your workout length based on your schedule and your goals.
A typical bro split workout schedule may look like this:
Focusing on only one group at a time also allows you to utilize isolation exercises which develop specific areas of your physique that may be lacking.
Depending on whether you train one muscle group or two per workout, you can do as few as four training sessions a week or as many as six. Although 4-5 sessions per week is standard.
This workout split is very easy to follow, which is why it is particularly popular among fitness enthusiasts. Those who train using the bro split method can focus all their attention and effort on one or two groups at a time, giving those muscles plenty of time to recover before their next workout.
On the other hand, focusing on each muscle only once a week has given this split a bad reputation among some gym goers, as they believe it doesn’t provide the right training volume to promote muscle growth.
Below you can find the core benefits of the Bro Split:
After evaluating the benefits of the Bro Split, below you can find the drawbacks of it:
PPL splits divide workouts based on the motion required to target the specific muscles of the upper body, which are pulling or pushing, and the legs.
Pushing exercises require you to move weight away from your body, and they target the triceps, the chest, and the shoulders. Similarly, pulling exercises require you to move weight toward the body, and they target the back and the biceps. Since compound movements target several muscle groups at once, you can do more in less time, so PPL workouts tend to be shorter.
A PPL is split into three different workouts, Push, Pull, and Legs. This means you can do each workout once a week and still hit every muscle group over three training days or twice a week to achieve a greater training volume for each muscle group.
These workouts often incorporate more compound movements such as bench presses, bent-over rows, and leg presses or bodyweight variations like push-ups, pull-ups, and squats. PPL is one of the most popular splits among fitness enthusiasts because you can work on both strength and hypertrophy. Also, it is suited for all levels of experience.
Below you can find the main benefits of PPL splits:
Below you can find some of the main drawbacks of PPL splits:
Both the Bro Split and the PPL are great ways to achieve results at the gym, although the two have some differences that may make them more or less ideal, depending on your specific fitness goals.
Below is a table comparing the PPL vs. Bro Split to help you thoroughly understand the main differences and characteristics of the two training styles.
| Bro Split | PPL | |
| Muscle groups | One or two specific muscle groups per workout | Multiple muscle groups per workout |
| Workout frequency | 4-6 days per week, with 1-2 rest days | 3-6 days per week, with 1-2 rest days |
| Time per workout | Longer workouts (60-90 minutes) to target specific muscle groups | Shorter workouts (30-60 minutes) to target multiple muscle groups |
| Muscle balance | May lead to muscle imbalances if weekly split is not balanced correctly | Designed to balance overall body development with fewer weekly workouts |
| Adaptability | Can be challenging for beginners and may lead to intense DOMS | Beginner-friendly |
| Rest and recovery | Allows for more rest and recovery time between muscle groups | May not allow for enough rest and recovery time between workouts |
To figure out which training routine will suit you best, you need to take into consideration the following factors when comparing the Bro Split vs. the Push-Pull-Legs split:
The Bro Split benefits bodybuilders who need to achieve greater muscle pump and volume or those who want to target and develop specific body parts.
The split is also good for people who have more time to commit to exercise and want to achieve muscle-building results.
PPL is best suited for lifters with any level of experience, even beginners, who want to increase either muscle size or muscle strength, or both.
PPL is also ideal for individuals with less time to go to the gym during the week or less time to commit to each workout, as this split allows them to achieve more over a shorter period. And if you want to achieve good training volumes for muscle growth, you need to achieve a higher training frequency per week.
Both PPL and the Bro Split can help you achieve your goals, although they both have specific characteristics that can be more or less ideal for you based on several factors. Below you can find the core takeaways of this article about Bro Splits vs. PPL:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!