Split or PPL: Which bodybuilding program should you choose to achieve your goals?

What is the Split program?

The Split program refers to a training method where each session focuses on one or more specific muscle groups. For example, one day might be dedicated to chest and triceps, while another day focuses on back and biceps.

This type of distribution allows for a focus on the intensity and volume of work for each muscle group, with the goal of thoroughly engaging them. There are several types of splits: Upper-lower, push-pull, or even more detailed splits where each muscle group is targeted multiple times a week.

Advantages of Split

• High training volume: You can perform a higher volume of work on each muscle, which can be beneficial for hypertrophy, as shown by the research of Schoenfeld and colleagues (1) in their study on training frequency and muscle hypertrophy.
• Increased recovery: Since you work one muscle group per session, there is sufficient recovery time between sessions for each muscle group.
• Deeper specialization: If your goal is to strengthen specific muscles (e.g., pectorals or legs), a split will allow you to give them more attention and intensity.

Disadvantages of Split

• Less frequency per muscle group: Generally, with a split program, a muscle is only worked once or twice a week, which can limit the frequency needed for optimal gains, as recommended by Rafael S Zaroniet's study (3), which demonstrates that higher training frequency promotes muscle gains.
• Training time: A split program often requires more sessions per week, which can be challenging for people with busy schedules.
  

What is the PPL program?

The Push-Pull-Legs (PPL) program is a more balanced method, where training is divided into three types of sessions:

• Push: Pushing exercises, targeting the chest, shoulders, and triceps.
• Pull: Pulling exercises, involving the lats, biceps, and forearms.
• Legs: Exercises for the legs (quadriceps, hamstrings, calves).

This method is particularly popular for its flexibility and ability to increase training frequency for each muscle group while avoiding overtraining.

Advantages of PPL

• High training frequency: The program allows you to work each muscle group more frequently (two to three times a week). This can be particularly effective for intermediate and advanced trainees looking to maximize their muscle gains, as indicated by Ribeiro's research (2) on training frequency in split routines.
• Flexibility: It is possible to customize a PPL program according to your schedule, opting for 3 to 6 training days per week. This makes it ideal for those with busy lives.
• Balance between strength and hypertrophy: PPL offers a good balance between pushing and pulling exercises, allowing for harmonious muscle development.

Disadvantages of PPL

• Repetitive sessions: Push and pull sessions can sometimes lack variety, which can make training repetitive for some trainees.
• Exhaustion for beginners: If you are a beginner, you might find this program too intensive, especially during the first few weeks of adaptation.

Split vs PPL: Which program to choose based on your level?

Beginners

For beginners, a PPL is often more suitable. Why? Because this program allows you to work each muscle group more frequently and with less intensity in each session. This allows for better adaptation to movements, while offering enough rest time between sessions to recover. In addition, the PPL can be more easily adjusted to fit a more flexible schedule.

Intermediates

If you already have some experience in resistance training, you can opt for a split. The latter allows you to work a muscle group more specifically and increase the intensity of the training volume. A split program can also be combined with a PPL program to optimize training frequency and intensity.

Advanced

For advanced trainees, a split combined with advanced techniques (such as periodization and super-sets) can maximize muscle gains. However, if you are a versatile athlete, the PPL can offer better frequency and more variety while continuing to effectively stimulate each muscle group.

Training Plan: Example for Each Level

Beginners: PPL Program (3 days a week)

Intermediates: Split Program (4 days a week)

Advanced: Split Program (5 days a week)

Optimizing your workouts: The importance of pre and intra-workouts

Pre-workout: Boosting energy before training

Pre-workouts are supplements used before a session to improve physical and mental performance (caffeine). They often contain ingredients like caffeine, creatine, or beta-alanine, which are ideal during intense sessions. If you follow a split or PPL program, a pre-workout can be an excellent ally to maximize your workouts, especially on the toughest days.

Intra-workout: Maintaining endurance during training

Intra-workouts, on the other hand, are consumed during training to provide essential nutrients to the body. Branched-chain amino acids (BCAAs) and electrolytes present in these supplements can be useful, particularly for those following a PPL program with high training frequency. 

Before using any supplement, it is always advisable to consult a healthcare professional before incorporating new dietary supplements into your routine.

Split or PPL: In summary

The choice between split and PPL depends on your goals, your level, and your schedule. PPL is often more suitable for beginners and intermediates who want to work each muscle group frequently, with good flexibility. Split, on the other hand, is more suitable for advanced trainees who are looking for targeted intensity and increased specialization.

Regardless of your program, it is essential to listen to your body and customize your workouts according to your progression. The addition of advanced techniques, such as periodization or supersets, and the use of appropriate supplements like pre- and intra-workouts can also optimize your results.