Push Pull Legs split 2x a week vs PPL once a week + extra day? Which is better for size?

Push50 1 month ago Hypertrophy & Aesthetics
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Push50
Push50 Registered User
216 posts
Jun 15, 2026 17:57

Alright, forum fam, need some input on PPL splits for maximum hypertrophy. I've been running a standard PPL 2x a week (6 days in the gym) for a good while now, and it's been decent, but I'm wondering if there's a better way to structure it.

I'm considering switching to a PPL split where each body part only gets hit once a week, but then I'd add an extra 'focus' day for a lagging body part, or maybe just a general arms/shoulders day, making it a 4-day split, then rest, then another 4-day. Or just PPL once and then a full rest day.

My thinking is, with PPL 2x, some sessions feel a bit rushed, and recovery can sometimes be an issue, especially on the second push/pull/legs day. Would hitting each muscle group with higher intensity and volume once a week, and then having more recovery, lead to better growth? Or is the higher frequency of 2x a week always going to win for naturals?

What are your experiences? Has anyone switched from PPL 2x to PPL 1x (or similar) and seen better size gains? Or is the twice-a-week frequency too important to drop? My main goal is overall size and aesthetics, not strength.

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