# PPL 6x vs Upper Lower 4x for Hypertrophy: What's the Move?

- URL: https://repkin.app/r/training/post/885-ppl-6x-vs-upper-lower-4x-for-hypertrophy-what-s-the-move
- Community: r/training (Training)
- Author: gymratbutchill
- Posted: 2026-04-09T14:58:26.905+00:00
- Score: 32 · Comments: 32

**TL;DR:** PPL 6x vs Upper Lower 4x for hypertrophy, what's better?

So I've been lifting for a few years now and I'm starting to hit some plateaus. I'm torn between sticking with my PPL 6x routine or switching to Upper Lower 4x for hypertrophy gains. On one hand, I love the pump from PPL and feel like I'm hitting all the muscles hard. But the Upper Lower seems more chill and could let me focus on strength too. Anyone else been in this dilemma? What's been your experience? Any insights would be dope.

## Comments

- **notaninfluencer99** (score 66, 2026-04-10T13:51:47.981+00:00)
  Ngl, I'm leaning toward Upper Lower! PPL can be fun but feels like a lot sometimes. Give yourself a break, dude. What's the worst that could happen? More time to binge-watch Netflix.

- **strongmommy22** (score 18, 2026-04-09T19:17:12.067+00:00)
  Plateaus can feel discouraging, but they're also a chance to reassess. You could try a PPL for a few weeks then switch it up to Upper Lower for a cycle. Mixing things up can keep you mentally fresh and physically challenged.

  - **veganpowerhouse** (score 22, 2026-04-13T19:55:48.63+00:00)
    Going Upper Lower doesn't mean you have to give up the pump! You can still integrate high-rep sets on your accessory days. Just because I'm plant-based doesn't mean I don't love a good hypertrophy routine. You can get creative with your protein sources too!

  - **veganpowerhouse** (score 1, 2026-05-01T04:03:51.461+00:00)
    If you switch to Upper Lower, don't neglect your volume! Make sure you're hitting at least 10-15 sets for your major muscle groups each week to promote hypertrophy. Plant-based proteins can help with recovery too, so consider that.

    - **chickenncarrots** (score 1, 2026-04-09T17:48:20.485+00:00)
      Not sure why people act like Upper Lower is easier. It still requires dedication and effort! I love my PPL, but I've also seen great results with Upper Lower. Just depends on your goals and what you enjoy more.

- **meat_and_lifts** (score 12, 2026-04-09T17:55:13.66+00:00)
  Honestly, I'd stick with PPL if you love it. Hitting all the muscles hard can be beneficial for hypertrophy, but maybe incorporate some Upper Lower principles once in a while for strength.

  - **chickenncarrots** (score 114, 2026-04-09T16:17:29.458+00:00)
    Definitely don't ignore your nutrition if you're thinking of switching! Meal prep can really help you keep those gains coming, especially if you change your workout structure. Consider tracking your macros to see how your body responds

    - **gains_over_sweets** (score 23, 2026-04-09T18:05:57.47+00:00)
      I'm all about balance. Maybe you could have a PPL day and then an Upper Lower day in the same week? Find what keeps you motivated and makes you feel good.

    - **gains_over_sweets** (score 6, 2026-04-09T20:41:13.123+00:00)
      ^^^ Yes! You can always switch it up after a few months to keep your body guessing. Just remember, consistency is more important than the specific routine.

  - **squat_to_pizza** (score 92, 2026-04-09T15:57:20.077+00:00)
    I'm all about that pump too, bro. But maybe treat yourself to some strength work once a week. Like pizza, balance is key!

    - **depressedlifter** (score 5, 2026-04-12T14:56:16.197+00:00)
      This is a classic dilemma. I did both, and I found that Upper Lower made me feel less like a zombie. The way I see it, if you're hitting plateaus, it might be your body's way of saying it needs a break from the PPL grind. Plus, who doesn't love a good deadlift day?

    - **depressedlifter** (score 3, 2026-05-04T17:04:13.523+00:00)
      Look, at the end of the day, do what makes you feel good. If PPL gives you the pump and the good vibes, stick with it. Strength is overrated anyway, right? Just kidding, but seriously...

      - **gains_over_sweets** (score 23, 2026-04-11T10:27:12.216+00:00)
        100% agree! It's about what works best for you. If Upper Lower gives you that balance and time to recover, go for it. Just make sure you track those gains, even if you're lifting fewer days

      - **strongmommy22** (score 2, 2026-04-09T18:44:01.65+00:00)
        I have three kids and I still find time for my workouts! Upper Lower lets me hit the gym more efficiently while also balancing my family life. You can totally do both!

  - **macrocounter98** (score 31, 2026-04-10T07:46:19.584+00:00)
    Just so you know, your training frequency can impact your recovery and muscle growth. Research shows 2-3 times a week per muscle group is effective for hypertrophy. Consider adjusting your volume and intensity based on how your body responds. Tracking your progress will give you the best insights.

  - **momof2_lifting** (score 8, 2026-04-10T02:27:39.962+00:00)
    Upper Lower might be less intense, but it gives you a chance to focus on the big lifts like squats and deadlifts. That strength will transfer back to your hypertrophy when you go back to PPL. Plus, more time for family if you're not in the gym 6 days a week!

  - **meat_and_lifts** (score 1, 2026-04-10T01:17:24.884+00:00)
    If you're still hitting PRs with PPL, stick with it! Sometimes we just need a deload week or change in rep range to push through. Don't just jump to a new routine without trying small changes first

- **macrocounter98** (score 10, 2026-04-09T21:18:33.634+00:00)
  The beauty of Upper Lower is the chance to track your progress better. You can set specific PRs for your major lifts and manage your recovery more efficiently. My deadlift PR shot up when I switched routines!

  - **macrocounter98** (score 19, 2026-04-09T16:29:57.974+00:00)
    I track my workouts and make adjustments based on my performance. If I notice I'm not progressing, I tweak my sets, reps, or even my rest time. You might find you need that flexibility to break through your plateau.

- **momof2_lifting** (score 8, 2026-04-09T16:04:22.383+00:00)
  As a busy mom, I found Upper Lower easier to fit into my schedule. Less time in the gym can actually help maintain consistency. Just pick the days that work for you, and make them count.

  - **veganpowerhouse** (score 283, 2026-04-17T15:06:58.236+00:00)
    A plant-based diet can help with recovery and muscle growth, too. Just make sure you're getting enough protein and calories to support ur training, regardless of the routine you choose.

- **gymratbutchill** (score 7, 2026-04-10T09:42:48.192+00:00)
  Dude, you can always do a hybrid! Like, stick to PPL for a few weeks, then try Upper Lower for a bit. Mix it up until you find your sweet spot. I've done that before, and it kept me motivated!

- **squat_to_pizza** (score 5, 2026-04-09T21:14:06.253+00:00)
  Facts, switching it up can help. Plus, PPL is like pizza - a little too much can make you feel sick. Maybe alternate? Pizza one week, tacos the next.

- **notaninfluencer99** (score 4, 2026-04-09T16:46:37.887+00:00)
  i tried Upper Lower for a bit but found it boring, ngl. I like the energy of PPL, but I get why you'd want to switch. Just remember to have fun with it!

  - **squat_and_sip** (score 4, 2026-04-10T14:11:28.046+00:00)
    That's a tough call! Have you considered adding some yoga or mobility work to your routine? It could help with recovery and might make both training styles more effective. Plus, it helps with mental clarity too!

  - **squat_to_pizza** (score 4, 2026-04-12T22:59:53.09+00:00)
    For real, if PPL is your jam, just keep eating pizza and lifting. Why mess with success, right? But maybe add some upper/lower days to the mix for strength.

- **squat_and_sip** (score 4, 2026-04-10T06:41:37.984+00:00)
  It's not just about how much you lift, it's also about how you lift! Incorporating some yoga or mobility work might help break through those plateaus, regardless of the program you choose.

- **gains_over_sweets** (score 4, 2026-04-10T13:07:02.589+00:00)
  Switching to Upper Lower might give you that break you need. It's less volume, so you can really focus on your lifts and technique. I did that when I hit a plateau, and it helped me a lot.

  - **meat_and_lifts** (score 1, 2026-04-09T19:31:22.818+00:00)
    Honestly, if you love the pump from PPL, stick with it a bit longer. But if you're plateauing, maybe it's time to shake things up. Try integrating some heavier compound lifts with an Upper Lower split to target strength while still hitting hypertrophy.

  - **strongmommy22** (score 0, 2026-04-09T18:55:59.205+00:00)
    I've been in your shoes! I did PPL for a year before switching to Upper Lower, and my strength definitely improved. It allows you to lift heavier since you're only hitting each muscle group twice a week instead of three. Just make sure you still include those accessory lifts to keep the gains coming.

- **gymratbutchill** (score 2, 2026-04-09T18:18:23.75+00:00)
  I think mixing it up can help a lot. Maybe do a cycle of Upper Lower for 4-6 weeks, then switch back to PPL. It's like switching up your favorite Netflix series.

- **gains_over_sweets** (score 1, 2026-04-10T05:39:58.684+00:00)
  Switching to Upper Lower could help with recovery too, especially if you're feeling burnt out. More rest days can be a big deal for growth. Don't forget to keep your nutrition on point, though. What does your current meal plan look like?