Dec 10, 20253 min read

WHICH TRAINING SPLIT IS BEST? PPL vs. UPPER/LOWER — LET’S BREAK IT DOWN.

Die Tryin Co. Newsletter

When it comes to building strength, muscle, and a body that performs under pressure, your training split matters. But here’s the truth most people don’t want to hear:

There is no “perfect” split — only the one that matches your goals, lifestyle, and ability to stay consistent.

The two most dominant styles in the fitness world right now are PPL (Push / Pull / Legs) and Upper / Lower (UL). Both work. Both can build muscle. Both can push you past plateaus. But they aren’t created equal, and each one thrives under different circumstances.

Let’s break it down.

PUSH / PULL / LEGS (PPL)

A classic bodybuilding-style rotation splitting muscle groups by movement patterns.

How It Works:

Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps)
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Repeat 1–2x per week

💪 Pros:

High Volume Per Muscle Group: You get to hammer each muscle with focus and intensity. Great for hypertrophy.
Easier Mindset Shift: Going into the gym knowing “it’s a push day” keeps things simple and structured.
Balanced Strength Development: Movement-pattern training reduces muscular imbalances.
Scales Well to 6 Days Per Week: For people who love training, this is the split that lets you practically live in the iron.

Cons:

Time Demanding: To get the full benefit, most people need 5–6 sessions per week.
Leg Day Can Become a Problem: Many lifters start skipping legs or undertraining them because the day is brutal and long.
Volume Can Become Excessive: Without good recovery, this split can lead to fatigue, plateau, or burnout.
Miss a Day? The Entire Rhythm Breaks: PPL works best when done in sequence — skipping days can throw it off.

Best For:
Athletes focused on muscle growth, aesthetic development, and training frequently (5–6x per week).

UPPER / LOWER (UL)

A simple, brutally effective split that targets your whole body twice per week.

How It Works:

Day 1: Upper Body
Day 2: Lower Body
Rotate 4–5 sessions per week

Pros:

Efficient for Busy Schedules: You only need 4 solid training days to see major results.
Higher Frequency Per Muscle Group: You hit each muscle twice weekly with manageable volume.
Easy to Recover From: Each session isn’t as taxing as a full PPL day.
Flexible When Life Happens: Miss a day? Pick up where you left off without needing to reorganize the whole program.
Amazing for Strength Training: Big compound lifts get repeated often enough to build mastery.

Cons:

Sessions Can Be Longer: You’re hitting more total muscles per workout.
Less Isolation Work: If you love sculpting body parts individually, UL might feel too “general.”
Fatigue Can Carry Over: Heavy upper days may impact grip strength on lower days and vice versa.
Not Always Ideal for Bodybuilders Seeking High Volume: PPL offers more targeted pump work.

Best For:
Lifters with tight schedules, athletes who prioritize strength + performance, and anyone who thrives on structured but realistic weekly routines.

SO… WHICH SPLIT IS THE BEST?

Here’s the Die Tryin Co. take:

If you want MAX muscle growth and you can train 6 days/week → Choose PPL.
It's the king of volume, specialization, and bodybuilding-style development.
If you want strength, sustainability, and a routine built for real life → Choose Upper/Lower.
It’s easier to recover from, easier to stick to, and still delivers serious gains.

At the end of the day, the best split is the one you can execute with intensity and consistency — the one you’re willing to “Die Tryin” for.

FINAL THOUGHT:

A great training split won’t save weak effort.
A perfect plan won’t outwork inconsistency.
And no program builds muscle unless you show up and put in the work.

Pick a split. Commit to it. Track your progress. Attack every set with intent.
That’s how you build a body that performs — not just looks good.

Supplement Stack to Maximize Your 12-Week PPL Progress

You’re about to push harder, lift heavier, and recover faster over the next 12 weeks.

Your training will do the work — but your supplements can sharpen every edge.

Here’s the Die Tryin Co. Performance Stack built specifically to support this PPL program: