Upper Lower Split

Best Training Split for Advanced Hypertrophy: How to Choose Between Upper/Lower, PPL, and High-Frequency Options

Advanced lifters require training splits that hit major muscle groups 2-3 times per week with 18-25+ weekly sets, balancing frequency, volume, and recovery. The 4-day Upper/Lower split suits moderate schedules, while the 6-day Push-Pull-Legs split is for those with high recovery capacity.