Ppl vs phul PPL training: Ideal for personalized training, letting you adjust reps, sets, and exercises for faster muscle growth. Your choice depends on your goals, experience level, and lifestyle. Jul 21, 2023 · With the sheer number of workout programs available today, it can get pretty overwhelming trying to decide on which one to follow. Any thoughts would be appreciated. Bro Split vs PPL: Which is Better? Overall, there are pros and cons to both bro splits and PPL routines. I've been on Upper/Lower splits (BBB, PHUL, custom stuff etc) since I started lifting, I found it to be good balance. You can sub in front squats of leg press for that same rep range. ) each day of the week. Aesthetic Focus: PHUL supports athletic performance, while PPL leans toward aesthetics. Nov 10, 2019 · PHAT vs PHUL: Which is Better? If you’re not aware, there’s another workout program created by powerlifter and YouTube star Brandon Campbell called PHUL which stands for Power Hypertrophy Upper Lower. Tricep Rope Pushdown 3x8-12 (Optional if you want more lateral/medial head tricep development) 7. Feb 20, 2023 · However, choosing the right one for hypertrophy can be daunting, especially for those who are new to the gym. The PHUL workout stands for Power Hypertrophy Upper Lower. peakstrength. Dec 14, 2024 · Final Takeaway Bro Split vs PPL. PHAT means I have to go to the gym Saturday to finish the weeks lifting. PPL requires 6 workouts per week, making it extremely difficult to stick to. Would it be a good idea to maybe do PHAT and skip the Power Leg day if I have to? Or should I just stick with PHUL? I've read a lot of posts comparing the two programs and I'm pretty torn. PHUL youll be in there 4 days, and its tough to do the equivalent volume on an upper day compared to a push day and pull day combined. The PHUL workout is based around the basic principles of strength and size. It has a very similar name and fitness goal, but you should be aware of its subtle differences if you’re going to commit to either one for For example, the Reddit PPL has you squat 2x a week for 2x5, 1x5+ + isolations at 3x8-12. If you need more rest to recover, go with PHUL. PPL Cons: No set reps, exercises, or anything. . You also could run PPL in an 8 day format like Push, pull, leg, rest, push, pull, leg rest. the Bro Split, where you train different body parts (chest, back, legs, shoulders, etc. How to Maximize Gains with the PPL Workout Routine I've had a lot of success with PHUL. I’ve found four major differences between the two splits. 5 hours when any PPL day was 45-50 mins. The variables are just too different to pinpoint one exact routine. Generally speaking though, an upper/lower split and a PPL split have more similarities than differences. It is a well-known 4-day exercise program that combines strength and hypertrophy training. I went with the 4 day program as opposed to 6 days PPL, more training days might make a difference in terms of physique, don't know. PHUL, PHAT, and PPL are all surprisingly similar, but with some nuanced differences that you need to understand. PHAT, created by Layne Norton, ramps things up. This section will narrow down the critical differences between each split program, and explore scenarios in which each would be optimal. Athletes vs. Preacher Curl Machine 3x8-12 Aug 15, 2023 · Two of the most popular training splits you’ll encounter are the bro split and push/pull/legs (PPL). Additionally, PPL allows for significantly greater caloric expenditure to be achieved as the exerciser spends more total days in the gym than in most other training programs. PPL: Which one is the better option? Now that we’ve gone into more detail regarding both split programs, it’s time to explore which one is the better fit for you. I hit every muscle group 3x per week as opposed to 2x per week in a PPL, and I’m working out half as many days. We would like to show you a description here but the site won’t allow us. Others are pure hypetrophy. What is the difference between PHAT and PHUL? PHUL definitely has a strength focus to it, with 2 days a week devoted just for strength training. Posted by u/JamieSpur - 4 votes and 19 comments Tho i remember being at my biggest and strongest when doing a ppl or u/l. You focus on your upper body twice a week and lower body twice a week. Choose Bro Split if your focus is on aesthetics and you’re an advanced lifter. 5x3 squats) with "body building" accessories (e. Here’s everything you need to know about bro splits vs PPL training programs. Others are pure strength. 5/3/1 isnt good for size, but if you wanna do 5/3/1 for the main lift at the beginning of every PPL session then thatd be fine, PPL is a template so you get to The 6-day PPL can indeed slightly speeden up your progress due to an increase in total workout volume. I have done Upper Lower version of the fundamentals program and am currently on week 11 of the PPL (or LPP in this case) and I love it. While the former is all about power hypertrophy upper lower, the PPL splits your training into push, pull and lower body movements, as opposed to individual muscle groups. A little context: I am a beginner lifter entering my 9th month of consistent training. PPLUL combines the best of both and allows you to hit the upper and lower body hard twice a week. Traditional PPL tends to favor the upper body more, while UL tends to favor the lower body more. PHUL only requires 4 weekly workouts, making it far more schedule-friendly. The PPL method splits your training into three distinct workouts where you do push, pull, or leg exercises. PPL stands for push/pull/legs and is one of today’s most popular training splits. Full body split: a 3 day, powerbuilding set-up incor Looking ahead and thinking of possibly switching out in a couple months to something like PHUL or PPL. Feb 22, 2022 · PHUL Vs PHAT – A Complete Guide. Two of the most popular programs are that of the bro split and push pull legs, or what is otherwise known as PPL - of which share a number of similarities, but are otherwise structured for entirely different purposes. com PHUL PHAT PPL. PHUL. However since youre a beginner, I wouldn't jump straight to a 6x a week routine. If you’re trying to decide which is the best training split for building muscle, losing body fat, or improving total body fitness, then you’re in the right place. 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. I just never felt like I had extra time to add lifts, cardio or yoga when on PHUL so I actually got significantly less fit in it compared to PPL which I've been on since summer and man I'm glad to be back. PHUL means I rest the whole weekend. It’s better to fully follow a PHUL plan than skip days on a PPL; PHUL programs offer more flexibility. Also, you could do 6 day PPL until October then switch to PHUL or PHAT if 6 days is too much. PPL literally just takes longer to get the same amount of work in as UL. So do whatever will keep you consistent long term. Comparing all three at once could be overwhelming, so we’ll start by comparing two of these, the PHUL Vs PHAT. I’m debating on PPL vs. Or PHUL, PHAT, or a PPL. You get 3 rest days so you probably recover better and the same amount of volume where you use antagonistic pairs and the same performance. Jul 17, 2023 · To put it simply, the differences between PPL and PHUL primarily revolve around training frequency and flexibility, with PPL featuring greater variability and flexibility in terms of exercise selection, but a greater amount of training frequency, whereas PHUL is more general in its purpose and only features four workout sessions per training week. PPL ; Bro Split vs. upper pec development). Mar 25, 2022 · Candito vs phul vs Reddit ppl vs nsuns 531 vs gzcl. 5. I'm also open to the idea of doing PPL as well, but I can't seem to find a decent 4-day version of PPL. As it's written ppl because it's more volume but you can add more t2s and t3s to your gzclp workout to equal the volume of ppl in which case they'll be equivalent. going 6 days a week allows more volume per muscle group. Ideally, an upper/lower split requires at least four days a week, although it is Jun 22, 2023 · The PHUL 6 Day PPL is a hybrid program that combines powerlifting and hypertrophy training, making it a good option for intermediate to advanced lifters. You, however, keep all the isolations and added the BBB accessories, which is simply too much volume. The Full Body Split Requires More Rest Days. PPL: Choosing the Right Routine; Wrapping Up; 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 main difference between PPL and PHUL/PHAT is that on PPL you're doing Strength and Size workout every day, on PHUL/PHAT you're doing 2 days of Strength and 2/3 days of Size. 3x12 curls). Below is a table comparing the PPL and Bro Split to help you better understand the key differences and characteristics of these training styles. The five-day split increases Jan 13, 2025 · The 3 main differences between the Full Body and Bro Splits are: 1. Whatever you choose though, consistency is king. Dec 31, 2024 · A PPL performed once a week is likely to provide more volume, purely because it works the upper body twice. 40 min is optimal for me, i dread staying there for a long time. The movement variety is tighter, and the overall intensity is slightly more manageable, making PHUL a great option for casual lifters or beginners looking to blend strength and size. And frequency is queen. Performing PPL 6 days a week means you’ll hit each muscle group twice per week. I really hated being there for 1. In comparison to the upper/lower training program, PPL offers greater specificity and shorter workouts on account of less muscle groups being trained per session. app/?utm_source=YT&utm_medium=Video&utm_campaign=AP May 29, 2023 · Bro Split vs. Let’s start with PHUL. Just be consistent with whatever you choose and get your knees healed up before you jump into heavy lower body exercises. If you follow the suggested rest times, mentioned in the programme, it shouldn't take too long, I spend at most 1,5 hours lifting, and that's with a few sets of some added exercises (ones that arent mentioned in the programme like rear delts, abs and glutes). g. Recently doing some program hopping to experiment, I had amazing gains with PPL but I felt my legs were lacking a bit since sometimes I could only train 4 days a week, and a routine would look like Push, Pull, rest, Legs, Push Dec 29, 2022 · Bro Split vs. After I did PHUL for a good while I felt like I needed some more hypertrophy work to improve my strength gains. Opt for PPL Split if you want balanced growth, functional strength, and flexibility in your training routine. 6 days a week, progressive overload and focus on compound lifts with a deload week between phase 1 and 2. It's more complex than that but the reasons I like PPL is: -I like to be in the gym every day. PPL Electric Utilities I’ve had more gains in the last 6 months doing full body 3x week than i got in almost 2 years of a PPL split. See full list on powerliftingtechnique. The Reddit PPL is already high volume and you added 50-100 reps of the big 4 on top if it. Here’s how a week of PHUL training Feb 11, 2024 · PPL splits are often run 3 or 6 days a week, while PHUL is a 4 day per week program. Mar 24, 2023 · PHUL Vs PPL: both are popular routines for increasing strength & muscle size. On a PHUL plan, you work each muscle group that you’re targeting once a week with a power focus and once with a There isn't an "official" PPL, but you were fucking around doing a PPL for 3 days and then mentioning it has doubled your volume changing to PHUL, that is a given, a good PPL routine should be run 5-6 days a week. You shouldn't think of them exactly as the list of prescribed exercises, but as templates for how you break up your split, how many days you want to be in the gym, and sub-specific goals. May 20, 2025 · PHUL split: Best for balanced strength training and muscle growth, with structured power and hypertrophy phases. Currently, I'm spending about 45-50 minutes doing my SL routine. Choosing the right PPL program ultimately depends on your individual fitness goals, experience level, and personal preferences. Thanks in advance Jan 13, 2025 · Two very common workout splits are the Push, Pull, Lower (PPL) and the Full Body splits. In looking at the other two, it looks like a lot more different exercises with more overall sets. Seems you've narrowed your choice down to these two workouts. How Does the PHUL Program Work? The PHUL routine 4-day routine with 3 rest days. Others are shit (like the jefit one). But “What the heck does PHUL stand for?“, you might be asking. Thread starter clayboy_123; Start date Mar 25, 2022; clayboy_123 Member. The Bro Split requires hitting every training session each week, while the Full Body split allows for more flexibility and rest. Feb 7, 2022 · For hypertrophy and bodybuilding, the Coolcicada PPL or Reddit PPL would be advantageous when comparing Stronglifts 5×5 vs PPL. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. You really can't go far wrong at your stage. While both of these splits are effective and widely used (I’ve built programs using each split for clients), there are some major differences between the two that you should consider when deciding how you want to arrange your training each week. But then I've done a couple of research regarding full body and upper-lower split routines and it looks like doing full body is a better way to build a better foundation as a late novice. Feb 18, 2019 · An example of a P/P/L split with 6 training days a week might look like this: In a given week, you do 2 different push days, 2 different pull days, and 2 different leg days. I did the 6 day PPL for 7 months along with 4 days a week of HIIT style training (Orange Theory and other similar classes) and lost 35 pounds. The similarities of these two programs lie in the desired results which are to overcome lifting plateaus all while growing muscle and increasing strength. I personally think you might be best sticking with a simpler LP if you are truly new to lifting, like Madcow or Greyskull with lots of accessories. Apr 12, 2023 · Pros of PPL. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 Sign Up FREE for 7 Days for our Athlete Strength Training App - Peak Strength 👉 https://www. The acronym here stands for Power, Hypertrophy, Upper, Lower Jun 14, 2024 · PHUL vs PPL. Mar 24, 2025 · PHUL runs on a four-day split, alternating upper and lower sessions twice per week. Feb 15, 2013 · Power Hypertrophy Upper Lower (PHUL) Workout. This is a commonly used method, as it is a very simple way to dissect your routine. This equates to longer and more intense training sessions, but fewer days spent in the gym. If rapid muscle gain is the priority, a PPL routine is the way to go. A typical PPL, PHAT, and/or PHUL routine combines "strength building" compound lifts (e. if your looking to get jacked, PPL. With PPL you do both strength and hypertrophy rep ranges on the same day whereas with PHAT and PHUL, you have certain days set aside for strength and PHUL vs PPL. Conclusion: Bro Split vs PPL – Which Is Better? May 27, 2025 · PHUL VS PHAT, which is better? Both PHUL and PHAT are training modalities that use splits to focus on power/strength and hypertrophy training. Aug 24, 2023 · Both PHUL and PPL feature a 2x training frequency for each muscle group, but PHUL only requires 4 days out of the week to complete. PPL vs. The traditional bro-split involves training 5 days per week, but you’ll only hit each muscle group once during the week. But there's certainly nothing wrong with 531 either. A place away from r/bodybuilding and r/steroids to discuss whether the people you post are, or have… PHUL kept me in the gym forever compared to my PPL routine. Jan 16, 2023 · PPL sessions are preferable for people who prefer more muscle group focussed sessions; PPL workouts can often be shorter due to splitting up body parts, but not always; PPL makes it easier to achieve more volume per body part in a shorter time per session; Upper/Lower allows you to train more body parts, more frequently in fewer sessions PHUL stands for Power, Hypertrophy, Upper, Lower, which effectively describes how the program works. Is there an effective way to perform an UL split which is as effective as the PPL? Do upper, lower, rest, upper, lower, rest rest. 6. Each day is either a strength day or a muscle size day. The main difference is scheduling. I've been doing splits (first started with PHUL for 8 months) and not gonna lie, I love how it's easier to make mind-muscle connection and more effective pumps. Jan 16, 2023 · The PHUL workout is deserving of the attention it is currently receiving. For appearance I had the best results with PPL, for strength gains nsuns without competition. Mar 16, 2024 · PPL is better than the bro-split in terms of overall muscle growth. PHUL has a lower frequency than PPL. Volume. BB/DB Overhead Press 3x8-12 (Optional if you want more shoulder development)(swap places with DB Incline Bench if you care more about shoulder development vs. But if you enjoy shorter workouts where you blitz one or two muscle groups, with the tradeoff that the gains are likely to come more slowly, go with a bro split. I don't feel like I've put on a lot of mass with nsuns (which wasn't my goal) but my lifts skyrocketed. I would recommend you to keep on PPL few more months, then try something else. 175K subscribers in the nattyorjuice community. PHUL & PHAT Two other programs also serve as great options, especially for lifters that are looking for a balance between the aesthetics of a PPL program and the raw strength of a Stronglifts of Greyskull. At the end of the day the most important factor is number of hard sets per week for a given bodypart and it's simply easier to have the volume over 6 sessions vs 3-4. Mar 25, 2022 #1 Which of these is geared Aug 28, 2023 · Bro Split vs PPL: 3 Differences With that understanding of each program by itself, let’s compare them side by side. Obviously a PPL routine can be made to be more strength focused, but hitting the big 3 lifts twice a week isn't optimal once you move past the beginner stage and are lifting heavy. To understand the key differences between PHUL and PPL workouts, let’s see how they stack up on a few common concern points that people often consider in training. After losing that weight I wanted to get into my first bulk and I am currently on week 7 of PHUL. The PHUL workout is frequently compared to the PPL workout. PHAT gives me an extra day for upper hypertrophy. Some are great (like coolcicada's and old school trainer's). cant remember which it was tho i need some adivce, im more for aesthetics than strength and i highly prefer going to the gym 6-7 times a week for short bursts than staying for over 1 hour . -I like to each compounds more than once a week. Some are coolcicada's PPL are based on strength and hypertrophy after. Join fitness legend James Grage in this in-depth video as he breaks down and compares the PPL (Push Pull Legs) workout split and the traditional Bro Split fo A comparison of my upper lower, push pull legs upper lower, and full body programs on the Boostcamp app. Jan 10, 2025 · The PPLUL addresses some of the drawbacks of both PPL (Push Pull Legs) and UL (Upper Lower) splits. In this article, we’ll compare the pros and cons of the Bro Split vs PPL vs Upper Lower splits, and help you determine which program will help you build muscle faster and maximize muscle growth potential. You can stick to the 4-day PPL for now to see if it works for you, and then work your way up to 6. vjqapaw jggp tsid cvanwm dbvcba sfthj wrsne ekh iejrabt njbcn