Evidence Based
The push pull legs (PPL) split is a popular workout plan because it makes training your entire body simple.
But in a recent video titled “Push, Pull, Legs, Split Is Dead,” Dr. Mike Israetel and Dr. Milo Wolf argued it’s time to lay this routine to rest:
Their case is based on a meta-regression from Florida Atlantic University, which reviewed 67 studies and found that training a muscle more than once per week boosts growth, even when total volume (number of sets) remains the same.
For example, the results suggested splitting 8 sets of chest training across Monday and Thursday probably leads to more growth than doing all 8 on Monday.
While it’s not completely clear why this happens, it’s likely that training more often keeps your body’s muscle-building processes ticking over instead of letting them idle between workouts.
A valid, evidence-based point.
Nevertheless, there are several situations where I think PPL works well.
For beginners, even training a muscle just once per week is typically enough to build significant size and strength.
PPL’s structure is also intuitive for newbies. Each workout concentrates on a movement (pushing, pulling) or a specific body part (lower body), which gives it a more targeted, focused feel than some more “optimal” splits (full-body or hybrid splits, for example).
[RELATED: How to Find the Best Workout Split for You]
Moreover, it introduces beginners to a well-rounded approach to training that incorporates both upper- and lower-body work. This reduces the risk of overtraining one body part and neglecting another, which puts them on the path to building balanced muscle and strength.
Even for intermediate or advanced lifters, PPL has its place.
For seasoned trainees who are content with their physique and more focused on maintenance than growth, PPL offers a great balance—minimal time in the gym with plenty of recovery between workouts.
Then there are those who enjoy the structure of push, pull, and leg days.
While training muscles more frequently might provide a slight edge, PPL is still a favorable framework if, for example, you prefer training legs just once a week or enjoy the “pump” from training a single muscle group with several sets.
The size of the benefit from training more frequently also matters.
When volume is the same, the meta-regression suggested that training a muscle more than once a week has only a negligible effect on growth. That is, increasing frequency likely has a benefit, but the advantage is marginal.
So, here’s my stance: PPL isn’t dead—it’s just situational.
If you’re an experienced weightlifter chasing maximum gains, Mike and Milo might be right. But for beginners, seasoned lifters maintaining their physique, or those who just enjoy it, PPL is still a great choice.
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