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?
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?
Reactions: Pulse1312So 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!
Reactions: Einherjartbh 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
Thread 'Recovery After Training Burnout'
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...
Reactions: Pulse1312
Reactions: Falconexample of up+low ppl please
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
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.
Reactions: Fabio38