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Bro Split, Full Body, or PPL?

Embarking on a fitness journey often involves navigating through the myriad of workout routines, and one crucial decision is choosing the right training split. The three popular options – Bro Split, Full Body Split, and PPL (Push-Pull-Lower) – each have their unique advantages and cater to different fitness goals. In this comprehensive guide, we'll break down the intricacies of each split, detailing what they entail, who they work best for, and how to optimize them for specific fitness objectives.



"In the realm of fitness, there's no one-size-fits-all approach."

The Bro Split


The Bro Split is a classic bodybuilding routine that dedicates each workout to a specific muscle group. Typically, it involves training one muscle group per day throughout the week, allowing for intense focus and volume.The Bro Split is ideal for individuals aiming for hypertrophy and muscle isolation. It provides an opportunity to target specific areas with high volume and intensity. However, it may not be the most efficient for those with time constraints or looking for full-body engagement in every session.


Example Split:

Monday: Chest

Tuesday: Back

Wednesday: Shoulders

Thursday: Legs

Friday: Arms


Full Body Split


Contrary to the Bro Split, the Full Body Split engages multiple muscle groups in each session. This type of split typically involves training the entire body in one workout, repeating this pattern throughout the week. The Full Body Split is excellent for beginners, those with limited time, or individuals seeking overall strength and functionality. It ensures every muscle group gets attention in each workout, making it an efficient choice for a well-rounded fitness routine.


Example Split:

Each day would contain one or more of each of the primary movement patterns; Squat, hinge, lunging, push, pull, carry, and rotational work. This will commonly be done 2-3 times per week with varying exercises per day.


PPL (Push-Pull-Lower)


PPL is a versatile split that categorizes exercises based on movement patterns. Push days focus on upper body pushing movements, pull days emphasize mostly upper body pulling movements, and lower days concentrate on lower body exercises. PPL is suitable for those looking for a balance between muscle development and overall strength. It allows sufficient recovery time for each muscle group while providing a varied and engaging routine.


Example Split:

Push (Monday): Bench Press, Overhead Press, Triceps Dips

Pull (Wednesday): Pull-Ups, Lat Pulldown, Rows

Lower (Friday): Squats, Deadlifts, Lunges


In the realm of fitness, there's no one-size-fits-all approach. The key lies in understanding your goals, preferences, and time constraints. Whether you're chasing muscle hypertrophy, overall strength, or weight loss, choosing the right workout split can be a game-changer. Experiment with different splits, listen to your body, and find the routine that aligns best with your fitness journey. Remember, consistency and dedication are the true catalysts for success in any workout regimen.


Still unsure of what split is appropriate for you? Book a complimentary call for our Remote Coaching services and have one of our Coaches set you on the right path.


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