PUSH-PULL-LEGS (PPL) FREQUENCY 2 or UPPER-LOWER-UPPER (TPT) FREQUENCY 2?

[Pulse1312]

If you had to choose ONLY ONE during your lean hypertrophy phase (or even during a cutting phase focused on preserving muscle mass):

Both systems, when well-structured and executed, can deliver outstanding results — but the choice makes a real difference over the long term depending on context, genetics, recovery, and goals.


ADVANTAGES OF PUSH-PULL-LEGS F2:

Greater total volume distributed across muscle groups

Clear separation of movement patterns

More specific focus on pulling and pushing work

Ideal for intermediate to advanced bodybuilders with solid recovery capacity


Drawbacks? It can become very demanding if volume isn't properly periodized. Also, muscle groups like shoulders or arms may suffer due to "invisible overlap" from training sessions.


ADVANTAGES OF UPPER-LOWER-UPPER (TPT) F2:

High frequency with double upper body stimulus per week (the area that defines aesthetics)

Better lower body recovery by spacing out demanding sessions

Very useful for those aiming to balance strength and hypertrophy

Drawbacks? Less separation between movement patterns, making it harder to isolate specific muscle groups. And if not well structured, back or chest volume may fall short.


MY POINT OF VIEW (and experience):

As a natural lifter, I greatly value training frequency, volume control, and the ability to avoid invisible overtraining.
If you prioritize an aesthetic physique and know your own limits well, a well-designed UPPER-LOWER-UPPER split can provide consistency and results without burning you out.
But if you’re passionate about total weekly volume and can handle heavy loads, a solid PPL can give you that extra density and muscle separation.

What about you?
Which structure has given you the best results?
Which one would you recommend to someone in a continuous improvement phase?

 

[Einherjar]

So if will say shortly - the best solutuons for me - one week of deadlift with two bench press days (light and medium load) and next week squats, also with two bench press. Every week i have only two trainng days powerlifting per week. Others three days is martial arts + 20-30 min with some hypertrophy session lke warmup before BJJ

 

[Pulse1312]

So if will say shortly - the best solutuons for me - one week of deadlift with two bench press days (light and medium load) and next week squats, also with two bench press. Every week i have only two trainng days powerlifting per week. Others three days is martial arts + 20-30 min with some hypertrophy session lke warmup before BJJ

So if will say shortly - the best solutuons for me - one week of deadlift with two bench press days (light and medium load) and next week squats, also with two bench press. Every week i have only two trainng days powerlifting per week. Others three days is martial arts + 20-30 min with some hypertrophy session lke warmup before BJJ

So you combine martial arts with powerlifting. They seem to me to be two modalities that can have good psynergy and transfer of effects, the explosiveness of power can favour martial arts and vice versa. If that keeps you going well, keep at it!

 

[BellaMasculine]

For me both are kinda the same.. pull is an upper also push is an upper da for me. legs are always lower.
tbh I tried both and always mix them it makes no difference for me BUT the system "up + low /// PPL" is the best for me. I tried many workout variations but those 2 are the best for me.
Always 2 days workout 1 day rest (adding more rest days if needed)
I always train to the limit of the day (sometimes Im stronger, sometimes I do more reps and less weight , ...)

The worst was 6 split and no rest days at all lol

 

[Pulse1312]

For me both are kinda the same.. pull is an upper also push is an upper da for me. legs are always lower.
tbh I tried both and always mix them it makes no difference for me BUT the system "up + low /// PPL" is the best for me. I tried many workout variations but those 2 are the best for me.
Always 2 days workout 1 day rest (adding more rest days if needed)
I always train to the limit of the day (sometimes Im stronger, sometimes I do more reps and less weight , ...)

The worst was 6 split and no rest days at all lol

Sure, it makes perfect sense. If the intensity is high enough, which I don't doubt in your case, a rest day to recover and grow is almost obligatory hahaha In fact I think that doing a split every other day for 6 days and taking only 1 off might be what has made me stagnate a bit. I recently switched to push/pull/off (boxing and some cycling) push/legs/pull. But training leg only one day makes me think that I might be lagging behind, I guess it all depends on the individual and the goal in question. Which in my case is not to prepare for competition or anything like that. Still thanks for taking the time and trouble to answer, I will meditate on the different options I have as the weeks go by and increase the volume and series.

 

[ThePedsFather]

If you had to choose ONLY ONE during your lean hypertrophy phase (or even during a cutting phase focused on preserving muscle mass):

Both systems, when well-structured and executed, can deliver outstanding results — but the choice makes a real difference over the long term depending on context, genetics, recovery, and goals.


ADVANTAGES OF PUSH-PULL-LEGS F2:

Greater total volume distributed across muscle groups

Clear separation of movement patterns

More specific focus on pulling and pushing work

Ideal for intermediate to advanced bodybuilders with solid recovery capacity


Drawbacks? It can become very demanding if volume isn't properly periodized. Also, muscle groups like shoulders or arms may suffer due to "invisible overlap" from training sessions.


ADVANTAGES OF UPPER-LOWER-UPPER (TPT) F2:

High frequency with double upper body stimulus per week (the area that defines aesthetics)

Better lower body recovery by spacing out demanding sessions

Very useful for those aiming to balance strength and hypertrophy

Drawbacks? Less separation between movement patterns, making it harder to isolate specific muscle groups. And if not well structured, back or chest volume may fall short.


MY POINT OF VIEW (and experience):

As a natural lifter, I greatly value training frequency, volume control, and the ability to avoid invisible overtraining.
If you prioritize an aesthetic physique and know your own limits well, a well-designed UPPER-LOWER-UPPER split can provide consistency and results without burning you out.
But if you’re passionate about total weekly volume and can handle heavy loads, a solid PPL can give you that extra density and muscle separation.

What about you?
Which structure has given you the best results?
Which one would you recommend to someone in a continuous improvement phase?

At first, I was going to reply here, but your post inspired me to make my own .

Thread 'Recovery After Training Burnout'

Jul 10, 2025

Right now, I’m in the experimental phase of building my own training plan. After several years of working with a coach, I’ve come to realize that no one can feel and understand my body better than I can. It might seem obvious, but it took personal experience for me to truly understand it.

Initially, my request to the coach was simple: I just wanted to follow instructions and stick to the plan. But over time, that led me to overtraining and burnout. I ended up needing a full month of complete rest, followed by a few months of light training, before I regained the motivation to return to...

• ThePedsFather
• Replies: 7
• Forum: Training Protocols

• 

 

[Einherjar]

So you combine martial arts with powerlifting. They seem to me to be two modalities that can have good psynergy and transfer of effects, the explosiveness of power can favour martial arts and vice versa. If that keeps you going well, keep at it!

I’ve sustained many injuries up until now. On one hand, due to stupidity, and on the other, because I trained in powerlifting too often. But during the times when I really structured my training programs properly, yes, martial arts helped me feel good — agile, light, and enduring, and I didn't get out of breath. At the same time, I recovered quite quickly between powerlifting sets. Powerlifting, in turn, gave me explosive strength and physical toughness in relation to my opponents. When I found the perfect balance between these two sports, I achieved great results.

 

[METOsin]

For me both are kinda the same.. pull is an upper also push is an upper da for me. legs are always lower.
tbh I tried both and always mix them it makes no difference for me BUT the system "up + low /// PPL" is the best for me. I tried many workout variations but those 2 are the best for me.
Always 2 days workout 1 day rest (adding more rest days if needed)
I always train to the limit of the day (sometimes Im stronger, sometimes I do more reps and less weight , ...)

The worst was 6 split and no rest days at all lol
×

▼ Click to expand
example of up+low ppl please

 

[NeverSkipLegDay01]

Current studies and literature doesn't show that a 3x frequency outperforms a 2x frequency and even 1x frequency was equally good compared to 2x and 3x when volume across the week was equated. So it comes down to personal preference and available time in the gym.
For me the 2x frequency is king because I can do a little more volume in the sessions and still recover nicely. With a 3x frequency you have to be very intelligent with volume and exercise selection. I know a lot of dudes that just burnt out on 3x per week since recovery can get a massive hit even on low(er) volumes per session.
Also I just don't enjoy doing workouts with 1 or 2 sets per muscle.

What also comes to play is the needs of your physique. For me personally, my legs are my strongest body part, so I train them only once per week with moderate volume to just maintain them or grow them just slower. This way I have more capacity to put into my upper body to catch up with my legs.
So weak body parts should definetely be trained a little more frequent.

My current split looks like this:
Pull, Push, Rest, Pull, Push, Legs, Rest, Repeat

 

[SalvatoreCorvus]

Currently my muscle training schedule look like this

Push - Pull - REST- Push - Legs 1 - Pull - REST- Push - Pull - Legs 2 REST ... Repeat

If it can inspire some with the goal of emphasizing the upper body.