Bro Split vs PPL: Training Programs Compared

With the sheer number of workout programs available today, it can get pretty overwhelming trying to decide on which one to follow.

Two of the most popular programs are that of the bro split and push pull legs, or what is otherwise known as PPL - of which share a number of similarities, but are otherwise structured for entirely different purposes.

To boil it down, the differences between the Bro Split and PPL revolve around muscular training frequency, and the intensity with which these training sessions are executed. 

Bro split programs will involve far more focus on a single muscle group, but a lower frequency. PPL involves double the frequency, but a somewhat wider spread of training stimulus per workout.

What is the Bro Split Program?

The bro split program is a form of bodybuilding training plan that is specifically formulated for maximizing focus on a single major muscle group per workout.

It is most often favored by lifters seeking to maximize the hypertrophy of their workouts, as well as individuals who wish to perform high volume work targeted towards a single muscle group alone.

Bro Split Sample 

A rough example of an intermediate level bro split program is as follows;

• Monday - Chest muscles
• Tuesday - Biceps, triceps and other arm muscles
• Wednesday - Leg muscles
• Thursday - Back muscles, including the erector spinae
• Friday - Shoulder muscles, excluding the trapezius
• Saturday - Core muscles

Note that not all bro split programs are structured as such, and some may even feature fewer training sessions per week (pictured above), requiring the exerciser to condense the number of muscles trained within a single session.

Target Audience

The bro split was originally developed during the “golden” age of bodybuilding, and as such its quintessential form was targeted towards lifters with the time and resources to take advantage of very high exercise volume within a single workout.

In more recent times however, the bro split has become more popular among individuals who prefer spending nearly every day of the week in the gym, or those who find a muscular training frequency of once a week to be more effective for them.

Number of Workouts per Week

The number of workouts per week of a bro split program will depend on which variation is used.

The classic bro split program is that of the six day split, where it is quite literally one or two muscle groups that are recruited in each individual session.

Other variations may feature only five days per week, or even three if targeted towards novices.

What is the PPL Program?

PPL or push/pull/legs is a hybrid training program best known for its unique method of splitting up workouts by the function of the muscles involved.

A push day workout, for example, would involve muscles that are capable of producing adductive force or “pushing” away from the body.

The PPL program was developed for the purposes of maximizing recovery while still allowing for an effective level of volume and frequency to be maintained - placing PPL to be a suitable program for nearly all types of lifters at an intermediate to advanced level.

PPL Sample

The most common configuration of a PPL training program is as follows;

• Monday - Push (chest, triceps, deltoids, etc.)
• Tuesday - Pull (back, biceps)
• Wednesday - Legs (legs, occasionally core muscles as well)
• Thursday - Recovery Day
• Friday - Push (chest, triceps, deltoids, etc.)
• Saturday - Pull (back, biceps)
• Sunday - Legs (legs, occasionally core muscles as well)

Note that this is only a rough outline, and certain variations of PPL may instead place the recovery period at the end of the week, rather than as a buffer between the three day cycles.

Target Audience

PPL was less targeted towards a lifter of specific training and more towards those of a novice to advanced level of experience.

This means that the program is perfectly effective for individuals seeking strength development, muscle mass or some other non-specific fitness goal.

In particular, the twice per week frequency of PPL with its unique muscle split gear it perfectly towards individuals simply seeking a generalist approach to resistance training, as it does not require excessive training efforts or knowledge of exercises and their variants.

Number of Workouts per Week

PPL is primarily split into two variations; the thrice a week variation, and the more common six sessions per week variation.

With the former variation, each muscle group is only trained once per week, whereas the six session variation involves a muscular training frequency of twice a week.

Training Frequency by Muscle of Bro Split and PPL

Though both the bro split program and PPL traditionally feature six workouts per week, they do not in fact train the muscles of the body at the same frequency.

The bro split’s main characteristic is in its once per week training frequency of any given muscle group, whereas PPL will primarily involve training a muscle group twice per week due to its repetition of the push/pull/legs split cycle.

While training frequency does not necessarily equate to total volume, there is only so much training stimulus that may be produced within a single workout - a fact that is supported by clinical studies showing that a training frequency of 2-3 times per week is the most effective range.

As such, unless picking a more effective variation, the conventional bro split is worse than PPL in terms of training frequency.

Total Volume Differences of Bro Split and PPL

While it is indeed true that a conventional bro split is only half of the muscular training frequency of a conventional PPL program, this does not necessarily mean that the muscles are subjected to less volume as well.

Depending on the exercise selection and programming, a single workout of a bro split may place far more training volume on a given muscle than two workouts of a PPL program.

In actuality, it is far more likely that this is the case, as the bro split is specifically structured in such a way that each muscle is provided up to six days of recovery between workouts - something that is not at all the case with PPL, which may allow up to two if it is the six-day program variation.

Furthermore, the bro split program will also help combat the effects of accumulated fatigue, despite its potentially greater volume than PPL, furthermore supporting the fact that it is an arguably superior program if pure volume is the lifter’s goal.

Exercise Selection and Variability Differences of the Bro Split and PPL

The term exercise selection (in a program context) refers to what sort of exercises are made possible by the specifics of a training program.

For the bro split, this equates to nearly any exercise being able to fit into a bro split program - so long as it does not train the same muscles as that of the following workout. On the other hand, however, due to the structuring of PPL, not all exercises will fit into the same workout.

Apart from needing to recruit the correct muscles, exercises included in PPL should also avoid redundancy or placing excess volume on the same muscle group.

Such criteria will narrow the selection of possible exercises, and almost entirely eliminate the usage of multiple exercise variations unless the volume of each is reduced.

Fortunately, this does not mean that multiple exercise variations cannot be performed over the course of two separate workouts - as is the case in most PPL configurations, where a flat bench press may be present on one push day, but an incline bench press may be performed during another.

In short; the bro split allows for greater variability and selection among exercises than PPL, especially in terms of multiple exercise variations within the same workout.

Workout Intensity of Bro Split and PPL

Though exertion is relative, the amount of physical fatigue accumulated is often linearly associated with the programming of a workout.

When comparing the conventional bro split and PPL, it can be plainly seen that the bro split will require the exerciser to try and squeeze as much training for one muscle into a single workout as possible.

Such a caveat equates to a very high level of intensity per training session - a factor that is otherwise offset by the lengthy recovery time afforded by the low frequency of the program.

However, this can also equate to greater fatigue and occasionally a greater risk of injury and overtraining.

For PPL, the lifter is given the choice of splitting their intensity over the course of two workouts, allowing for less fatigue to be accumulated and a more reasonable amount of volume per workout.

In the end, whether the rather high intensity of the bro split is a bad thing or not will come down to the lifter’s own personal preferences and lifestyle. Individuals with tiring jobs or a lower level of energy may wish to steer clear of bro split programs entirely.

Specificity of Training of Bro Split and PPL

As was touched upon earlier, PPL is more often viewed as a generalist approach to resistance training, as it is capable of producing excellent results for a variety of different lifters.

This is not so much the case with the bro split, of which is almost entirely purposed for inducing as much muscular hypertrophy as possible through high volume workouts - in other words, bodybuilding.

As such, if absolutely forced to decide between the bro split and PPL, lifters with goals of any kind other than building muscle mass may wish to pick PPL for the sole reason that it has a greater amount of training frequency. 

Which Workout Program Should You Pick?

Compiling all the differences and similarities should lead you to a relatively simple conclusion; the bro split is good at what it does, despite the relatively small scope.

If you are a bodybuilder that can make use of the high intensity and high volume of each bro split workout, then it is the right choice for you.

Otherwise, if you’re a powerlifter, athlete or any other sort of exerciser, following a training split with more frequency and better programming like push/pull/legs is the better choice.

In Conclusion

Still deciding on which training program to follow? Remember that your choices are not solely constrained to just PPL or a bro split, and that if neither fit your specific needs, it is possible to continue searching.

Otherwise, both the PPL and bro split programs are excellent in their own respective roles - provided that they are supported by a good diet and proper programming, of course.

References

1. Ralston, G.W., Kilgore, L., Wyatt, F.B. et al. Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis. Sports Med - Open 4, 36 (2018). https://doi.org/10.1186/s40798-018-0149-9

2. TAN, BENEDICT. Manipulating Resistance Training Program Variables to Optimize Maximum Strength in Men: A Review. Journal of Strength and Conditioning Research 13(3):p 289-304, August 1999.