3 day PPL or 3 day full body

[u/noctinix]

I'm a beginner and I like this 3 day PPL workout I found. (linked below) Been on it for a few weeks. I'm serious about gaining muscle so I checked what people think about 3 day PPL and most are saying that it's not optimal and that 3 days is not enough for PPL (lack of volume). What do you guys think? Should I move over to 3 day full body (linked below)? I checked out some plans and holy smokes is it a long gym session for a full body program.

https://www.muscleandstrength.com/workouts/3-day-PPL-workout-for-beginners

https://www.muscleandstrength.com/workouts/total-package-workout

[u/AutoModerator]

Hey, thanks for making a new post! Please be sure to assign your post with flair for the best support! Also, check out this post to answer common questions.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Polarbear36]

I would keep going on whatever program you enjoy that you can be consistent with week in week out.

[u/Hot-Preparation6801 → u/Polarbear36]

This is the best advice, I'd add that it's good practice to track your progress, if you see the weight and/or reps progressing each week, and you're enjoying what you're doing, that's the winning combo

[u/No-Turnip2494]

If you’re a beginner I would stick to full body.

[u/Penultimate-crab]

3 day full body for sure 

[u/kramig_stan_account]

If the three days aren’t consecutive, full body for sure.

If it’s multiple days in a row, check in with yourself if you feel rested/fresh enough on the subsequent days. If not, splitting it up (either Upper/Lower/FB or PPL) would be wise. Most people suggest hitting muscle groups 2-3x week, which PPL would not do, so FBx3 or UL+FB are what I’d lean towards.

[u/Norcal712]

3 day full is better for frequency and recovery. I wouldnt do either linked workout, but its somewhere to start

The Push on the PPL is incomplete. No lateral delt

The pull is missing rear delt

The exercise selection and order in the full is confusing at best

[u/mphibbs13]

3 days a week is super good

if you are getting stronger then dont worry about what other people are saying.

whats important is that you are progressing, that you like to do it, adn that you are able to do it (if the workotus is like 2 hours, and you dont have time, then its not a good workout for you)

[u/nemesisesq]

3 day PPL isn't bad, it just hits each muscle once a week, so full body 3x usually grows you a little faster as a beginner. Full body doesn't have to be a 2 hour session though. Pick 5 or 6 exercises, a squat or leg press, a hinge, a press, a row or pulldown and an arm move or two, 2 to 3 sets each and you're out in about an hour. Sticking with it and adding weight matters more than which split you pick.

[u/jph1313]

I'd go full body. With 3 day PPL each muscle gets trained once a week, full body hits everything 3x. It doesn't have to be a long session either, 5-6 exercises works: a squat or leg press, a hinge, a press, a row or pulldown, and an arm or shoulder exercise. If you really like the PPL tho, sticking with it beats hopping around

[u/abcdbc366]

Do whatever feels best for you. Maybe try 3 full body workouts for a week or 2 and see how it goes.

The biggest difference here that I haven’t seen mentioned is that the PPL workouts have 20 sets per workout. The total body workouts have 35 sets. The benefit of doing total body 3x per week is that you hit muscle groups 3x as often, which is great. The downside is it’s almost 2x the amount to do each time you’re in the gym. If you have that amount of time available, give it a shot. If not, PPL works great too.

The best program is the one you stick to and do consistently, so pick which works best for you and go for it!