Muscle Gain Forum

I've bounced between Push/Pull/Legs, Upper/Lower, and the old-school bro split over the years. Every time I think I've found the perfect program, something else catches my attention. Right now PPL seems to fit my schedule the best, but I'm always curious what has worked long-term for other lifters. If you had to stick with one split for the next year, what would you choose and why?

I've run just about everything, but I always come back to Upper/Lower. It's simple, easy to recover from, and fits my work schedule without missing muscle groups.

PPL has been my favorite for years. Training six days a week keeps me consistent, and I like hitting each muscle twice.

The bro split gets a lot of hate, but I actually made some of my best gains on it. I could really focus on one muscle group and recover well before hitting it again.

Honestly, the best split is the one you'll stick with. I've seen guys grow on full body, PPL, Upper/Lower... consistency beats the "perfect" routine every time.

That's kind of what I've noticed too. I keep chasing the "best" split when I probably just need to stop changing things every couple of months.

I switched from PPL to Upper/Lower after having my second kid. Less time in the gym, but my strength actually kept going up. Sometimes a schedule that fits your life is better than the "optimal" one.

Full body three times a week surprised me. I thought it wouldn't be enough, but my lifts improved and I recovered way better than expected.

PPL is awesome if you rarely miss workouts. If you're only getting in 3-4 days a week, I'd go Upper/Lower every time.

Good point. I usually make five workouts a week, so maybe PPL isn't always the best fit if I keep missing one of the days.