Is an upper-lower split better than a PPL (push-pull-legs) split?

Neither is inherently better – it depends on your goals, training experience, and schedule. An upper-lower split is ideal for beginners or those who train 3-4 days a week as it focuses on balanced recovery and foundational strength. Push-pull-legs (PPL) is better suited for intermediates or advanced lifters who can train 5-6 days weekly and want to dedicate more volume to each muscle group. Advanced lifters can try this 6 day gym workout schedule to push their limits and maximize gains.

How many rest days do I need to take in a week?

With an upper-lower-full-body split, 2-4 rest days per week is typical. This allows sufficient recovery between intense sessions, particularly for beginners or those who are performing compound-heavy workouts. Active recovery, such as walking or stretching, can also be beneficial on rest days ( 16 ).

Is a deadlift upper or lower body?

Deadlifts are primarily a lower body movement as they engage the glutes, hamstrings, and lower back. However, they are also heavily reliant on the upper back, traps, and grip strength, which makes them a compound lift that benefits both upper- and lower-body musculature.

Do muscles grow on rest days?

Yes, muscles grow during recovery and not during the workout itself. When you rest, your body repairs microtears in muscle fibers that are caused by training, which leads to growth and strength improvements. Sufficient sleep, nutrition (especially protein), and hydration are essential on rest days to optimize recovery and muscle growth ( 2 ).