Push/Pull/Legs Synergists vs Chest+Back Antagonist Supersets & Shoulders+Arms
6-Day Push/Pull/Legs (PPL) vs Arnold 6-Day Golden Era Split
Both are 6-day high-frequency hypertrophy splits hitting every muscle group twice per week. Reddit PPL groups Push (Chest/Shoulders/Triceps) and Pull (Back/Biceps), whereas the Arnold Split pairs Chest + Back together and gives Shoulders + Arms their own dedicated day.
| Feature | 6-Day Linear Push / Pull / Legs (PPL) | Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs) |
|---|---|---|
| Experience Level | Intermediate | Intermediate |
| Weekly Frequency | 6 days / week | 6 days / week |
| Cycle Length | 8 weeks | 8 weeks |
| Primary Focus | 6-day Push / Pull / Legs linear powerbuilding & hypertrophy | 6-day antagonist bodybuilding split (Chest/Back, Shoulders/Arms, Legs) |
| Progression Rule | Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control. | Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control. |
| Required 1RM Inputs | Squat, Bench Press, Deadlift, Overhead Press, Barbell Row, Front Squat | Squat, Bench Press, Deadlift, Overhead Press, Barbell Row, Front Squat |
Choose 6-Day Linear Push / Pull / Legs (PPL) When…
- You want linear barbell progression (5×5+ / 3×5+) built into a modern Push/Pull/Legs layout.
- You prefer keeping pushing and pulling muscles on separate days.
Best For: Lifters who enjoy training 6 days per week with a heavy barbell main lift first and high-frequency bodybuilding volume for every muscle group twice per week.
Choose Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs) When…
- You want fresh, dedicated Shoulders + Arms workouts instead of training triceps and delts after heavy benching.
- You love the skin-splitting pump of alternating Chest and Back exercises.
Best For: Intermediate-to-advanced bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.
Exercise Selection Comparison
Frequently Asked Questions
Why does the Arnold Split grow arms and shoulders so well?
In a standard PPL split, lateral delts, biceps, and triceps are trained at the end of Push and Pull days when you are already tired. The Arnold Split gives Shoulders, Biceps, and Triceps their own dedicated day twice a week.
Do both splits train legs twice per week?
Yes—both Reddit PPL and the 6-Day Arnold Split feature two full lower-body Squat/Hinge days per week.