By Colin FosterUpdated November 2026
If you are looking for the best push pull legs workout for mass, you need more than a list of exercises. You need a program with enough weekly volume, a clear progression plan, and equipment that lets you load the right muscles safely. This guide compares four options that support a push/pull/legs split aimed at muscle growth. Each pick was assessed against four criteria: how well it covers the major muscle groups in each training day, how much progressive overload it allows, the reputation of the brand or author, and the patterns owners commonly describe in their feedback. We did not test these products ourselves; the assessments below rely on published specifications and widely reported owner experiences.
Our top picks at a glance
- 1
TOP CHOICEBest overallIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 2
Best for home gyms with a benchOPPSDECOR Adjustable Weight BenchView on Amazon - 3
Best for leg-day isolationMikolo Leg Extension and Curl MachineView on Amazon - 4
Best budget pick for pull and core workHeavy Pilates Equipment Portable Pilates Bar KitView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Iron Week: The 6-Day Muscle Building Blueprint | Structured hypertrophy programming | Full push/pull/legs plan with progressive overload guidance |
| OPPSDECOR Adjustable Weight Bench | Home gyms that need pressing and rowing support | Adjustable incline, decline and leg extension/curl attachments |
| Mikolo Leg Extension and Curl Machine | Direct quad and hamstring volume | Adjustable seated leg extension and lying leg curl |
| Heavy Pilates Equipment Portable Pilates Bar Kit | Pull, core and supplemental strength work | Portable bar with resistance bands |
Iron Week: The 6-Day Muscle Building Blueprint
Iron Week: The 6-Day Muscle Building Blueprint: Advanced Push • Pull • Legs Workout Program with Complete Exercise Guide, Form Tips & Progressive Overload Training (Iron Week Training Series)
Best for: Structured hypertrophy programming
This is the most direct answer to the search intent. Lifters who want a written push/pull/legs plan with exercise selection, form cues and progression rules, rather than building a split from scratch, are the intended audience. It suits intermediate lifters who already know the basic lifts and want a plan that scales.
Key specs
- Format: six-day push/pull/legs training program
- Includes a complete exercise guide and form tips
- Built around progressive overload
Pros
- Provides a complete weekly structure so you do not have to guess volume
- Exercise guide helps with technique on compound lifts
- Progressive overload focus supports long-term size gains
Cons
- Six training days per week requires a high recovery capacity and schedule commitment
- Advanced framing may feel demanding for complete beginners
Bottom line: Choose this if you want a ready-made, progressive mass-building plan and can train six days a week.
OPPSDECOR Adjustable Weight Bench
OPPSDECOR Adjustable Weight Bench with Leg Extension and Leg Curl, ASTM-Certified 800 LBS Heavy Duty Workout Bench for Home Gym, Preacher Curl Bench with Wheels, Flat Incline Decline Exercise Bench
Best for: Home gyms that need pressing and rowing support
Lifters training at home need a stable bench to carry the chest and back days. This model suits people who want an incline, flat and decline option for pressing variations, plus a preacher pad for curls.
Key specs
- Listed as ASTM-certified with an 800 lb heavy-duty rating
- Adjustable flat, incline and decline positions
- Includes leg extension and leg curl attachment, and a preacher curl pad
Pros
- Covers multiple pressing angles for complete chest development
- Leg extension and curl attachment adds lower-body options on a single unit
- Stated weight rating gives a margin for heavy sets
Cons
- Assembly and footprint take up real floor space
- Attachments are less refined than a dedicated leg machine
Bottom line: A strong pick for a home gym where one bench must handle push days, pull variations and some leg work.
Mikolo Leg Extension and Curl Machine
Mikolo Leg Extension and Curl Machine, Adjustable Leg Curl Machine, Seated Leg Extension and Lying Curl Machine for Home Gym, Leg Workout Equipment with Triple Loading System
Best for: Direct quad and hamstring volume
Leg day is where many mass-focused splits fall short because squats and deadlifts alone leave the quads and hamstrings under-stimulated. A dedicated seated extension and lying curl machine lets you add isolation volume without extra fatigue on the lower back.
Key specs
- Seated leg extension and lying leg curl in one frame
- Adjustable for different body sizes
- Triple loading system listed in the product name
Pros
- Lets you hit quads and hamstrings directly, which is useful for growth
- Adjustable setup fits a range of body sizes
- Good companion to the leg day of any push/pull/legs split
Cons
- Single-purpose machine with no pressing or pulling function
- Owners often mention the need to check pad adjustment and frame stability on setup
Bottom line: Best for lifters who want a dedicated leg isolation tool to round out compound work on leg day.
Heavy Pilates Equipment Portable Pilates Bar Kit
Heavy Pilates Equipment, Portable Pilates Bar Kit with Resistance Bands, Professional Adjustable Squat Workout Equipment for Men, Home Gym Muscle Strength Training, Full Body Exercise
Best for: Pull, core and supplemental strength work
A portable bar with resistance bands is a low-footprint way to add pulling, shoulder and core volume. It is useful as a supplement to heavier pulling and pressing, and it travels well for lifters who train in more than one place.
Key specs
- Portable bar kit with resistance bands included
- Designed for full-body home exercise
- Adjustable resistance through band selection
Pros
- Takes up little space and packs away easily
- Adds accessory volume for rows, pulldowns and shoulder work
- Useful for warm-ups and high-rep finishers
Cons
- Band resistance has a lower ceiling than heavy plates for maximal loading
- Not a replacement for progressively loaded barbell or dumbbell work
Bottom line: A practical accessory choice for lifters who need portable pulling and core volume, rather than a primary mass tool.
Buying Guide
Programming structure and weekly volume
For muscle growth, most lifters benefit from roughly 10 to 20 hard sets per muscle group per week, spread across two or more sessions. Check whether a program or plan spreads push, pull and leg work so each muscle gets enough frequency. A split that trains each group only once a week usually leaves growth on the table.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Mikolo Leg Extension and Curl Machine
Progressive overload features
Muscle growth requires gradually increasing load, reps or sets over time. Look for programs that describe how to add weight, and equipment that lets you increase load in small steps. Adjustable plates, multiple resistance settings and clear progression rules all help.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Mikolo Leg Extension and Curl Machine
Bench adjustability and stated weight capacity
For pressing and rowing, an adjustable bench with flat, incline and decline positions covers more muscle than a flat-only bench. Compare the stated maximum load against the heaviest weight you expect to use, and allow a margin. Confirm the frame is listed as heavy-duty before buying.
Good picks for this: OPPSDECOR Adjustable Weight Bench
Space and footprint
Measure the training area before you buy. A bench plus a leg machine needs clearance for the bench to recline, the seat to slide and the user to move freely. Portable accessories such as bar kits and bands fit into much smaller spaces.
Good picks for this: Heavy Pilates Equipment Portable Pilates Bar Kit, OPPSDECOR Adjustable Weight Bench
Exercise coverage and muscle balance
A complete mass plan trains both pushing and pulling muscles with comparable volume, and includes direct leg work beyond squats and deadlifts. Check that the setup covers chest, back, shoulders, arms, quads and hamstrings. Imbalances between push and pull volume can lead to shoulder problems over time.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Heavy Pilates Equipment Portable Pilates Bar Kit
Durability and build quality
Look for steel frames, welded joints and published weight ratings. Owners often report that loose pins, wobbly frames and worn pads are the first problems to appear, so check reviews for these specific complaints. Replacement parts and clear manufacturer support are worth weighing.
Good picks for this: OPPSDECOR Adjustable Weight Bench, Mikolo Leg Extension and Curl Machine
Care and maintenance
Wipe pads and upholstery after use, check bolts and pins monthly, and keep bands away from direct sunlight and sharp edges, since UV and nicks shorten their life. Clean and inspect equipment regularly to keep it safe.
Good picks for this: Heavy Pilates Equipment Portable Pilates Bar Kit, Mikolo Leg Extension and Curl Machine
FAQ
How many days per week should a push pull legs split be for muscle gain?
Most lifters do well with three to six training days per week. A three-day split (push, pull, legs, repeated once) gives each muscle two sessions per week, while a six-day split trains each muscle twice with more volume per session. Choose the frequency your recovery and schedule can support.
How many sets per muscle group are needed for growth?
Research on resistance training commonly points to roughly 10 to 20 weekly hard sets per muscle group as a productive range for hypertrophy, with individual needs varying. Start at the lower end and add sets gradually if progress stalls.
Do I need a leg machine if I already squat and deadlift?
No, but isolation work can add useful volume to the quads and hamstrings without extra fatigue on the lower back. A leg extension and curl machine is an optional addition rather than a requirement.
Can I build mass with resistance bands only?
Bands are useful for accessory work, but they are harder to progressively load than weights for heavy sets. Most people building significant mass use dumbbells, barbells or machines for the main lifts and bands for supplementary work.
How long does it take to see results from a push pull legs program?
Visible changes usually take several weeks to a few months of consistent training and adequate protein and calories. Individual timelines vary widely based on training history, genetics and nutrition.
Should I consult a professional before starting a new training program?
Yes, especially if you have a previous injury, heart condition, joint problem or other health concern. A doctor or qualified coach can help you choose volume and loads that are safe for your situation.
Conclusion
For most lifters searching for the best push pull legs workout for mass, a written program is the foundation, and equipment supports it. Iron Week: The 6-Day Muscle Building Blueprint is the strongest fit if you want a complete plan with progression guidance and can train six days a week. The OPPSDECOR Adjustable Weight Bench suits home gyms that need a single bench for pressing, rowing and some leg work. The Mikolo Leg Extension and Curl Machine adds targeted quad and hamstring volume for leg day. The Heavy Pilates Equipment Portable Pilates Bar Kit works as an affordable, space-saving accessory for pulling and core work. Match the pick to your schedule, space and the gaps in your current training.
For more programming options, see Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps, Push Pull Legs Workout Plan for Muscle Gain: 5 Best Picks Compared, and Full Body Workout vs Push Pull Legs: Which Split Builds More Muscle?.
Sources
- Physical activity guidelines for adults, including recommendations for muscle-strengthening exercise (cdc.gov)
- Position stands and evidence summaries on resistance training prescription and progression (acsm.org)
- Research literature on resistance training volume and muscle hypertrophy (nih.gov)
Related reading
- Top 7 Push-Pull Legs Resistance Bands for Home Workouts
- Push Pull Legs Workout for Women: 6 Best Resistance Band Tools (2026)
- Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026)
About Colin Foster
Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
