By Graham FisherUpdated November 2026
A push pull legs routine no equipment setup is one of the most practical ways to train at home. You split your week into pushing movements, pulling movements and leg work, then rotate through them using bodyweight, isometric holds and light portable resistance. The products below were selected on research-based criteria: the specifications stated in each listing, the reputation of the brand, the range of exercises the item supports, how compact and storable it is, and the patterns owners commonly describe in their feedback. Nothing here is based on our own testing, so treat the picks as a shortlist to compare against your space and goals.
Our top picks at a glance
- 1
TOP CHOICEBest overallSupercharge Your Legs with Isometric Exercises: Build Lower Body StrenView on Amazon - 2
TOP CHOICEBest for full-body bodyweight workPushing the Limits! Total Body Strength With No EquipmentView on Amazon - 3
TOP CHOICEBest for core and pulling-style resistanceUpgrade Foot Tension Rope for Ab Core Machine WorkoutView on Amazon - 4
Best for small spacesPortable Exercise Equipment for Core, Arms and Legs with Adjustable TubesView on Amazon - 5
Best for push dayMultifunctional Pushup Handles for Floor at Home GymView on Amazon - 6
Best budget pickResistance Bands with Handles 6 Tube Multifunction Tension RopeView on Amazon - 7
Best for leg accessory workAnkle Bands for Working Out, Kickbacks Hip, Leg Glute ResistanceView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Supercharge Your Legs with Isometric Exercises | Leg strength and stability | Bodyweight isometric program |
| Pushing the Limits! Total Body Strength With No Equipment | Full-body bodyweight sessions | Equipment-free exercise guide |
| Upgrade Foot Tension Rope for Ab Core Machine Workout | Core and pulling-style work | Foot pedal with resistance cords |
| Portable Exercise Equipment for Core, Arms and Legs | Small spaces | Multi-tube pedal resistance system |
| Multifunctional Pushup Handles for Floor at Home Gym | Push day variety | Foldable board with multiple handle positions |
| Resistance Bands with Handles 6 Tube Multifunction Tension Rope | Budget-minded home training | Six-tube resistance set with handles |
| Ankle Bands for Working Out, Kickbacks Hip, Leg Glute | Leg and glute accessory work | Cuff-style ankle resistance |
Supercharge Your Legs with Isometric Exercises: Build Lower Body Strength, Stability, and Endurance
Supercharge Your Legs with Isometric Exercises: Build Lower Body Strength, Stability, and Endurance—No Equipment Required
Best for: Leg strength and stability without any equipment
This is a good fit for the leg day in your push pull legs routine if you want to train quads, hamstrings and glutes using only your body and time under tension. It suits beginners who need controlled movement patterns and experienced trainees who want a joint-friendly alternative to heavy squats.
Key specs:
- Format: exercise guide focused on isometric holds
- Equipment required: none
- Target area: lower body
Pros:
- Requires no space or gear beyond a floor and a wall
- Isometric holds build strength with low impact on joints
- Easy to slot into a leg day with progressive hold times
Cons:
- Offers limited variety for upper-body push or pull days
- Progression relies on you tracking hold times carefully
Bottom line: Pick this if your leg day is the weakest link and you want a no-equipment method to build strength and endurance.
Pushing the Limits! Total Body Strength With No Equipment
Pushing the Limits! Total Body Strength With No Equipment
Best for: Full-body bodyweight sessions
This book-style guide works well for someone who wants a structured bodyweight program covering push, pull and leg movements in one place. It is especially useful when you have no gear at all and need exercise ideas that you can scale up or down.
Key specs:
- Format: exercise guide for total-body training
- Equipment required: none
- Focus: strength through bodyweight movements
Pros:
- Covers upper body, lower body and core in one resource
- Helps you build a push, pull and leg split from bodyweight moves
- Useful reference when you run out of new exercise ideas
Cons:
- Pulling movements are limited without a bar or anchor point
- Advanced lifters may need to add their own progression plan
Bottom line: A solid pick for anyone starting a no-equipment split who wants a reference library of movements.
Upgrade Foot Tension Rope for Ab Core Machine Workout
Pedal Resistance Band with Handle for Women, Home Gym Exercise Equipment | Upgrade Foot Tension Rope for Ab Core Machine Workout, Elastic Bands for Legs, Arms, Sit Up, Yoga, Fitness, Pilates Training
Best for: Core and pulling-style resistance at home
This pedal-and-rope setup adds resistance to core work, arm pulls and some leg movements. It suits people who want to add light resistance to a home split without buying free weights.
Key specs:
- Format: foot pedal with elastic resistance ropes
- Uses: core, arms and legs
- Storage: lightweight and compact
Pros:
- Adds resistance to crunches and pulling-style motions
- Takes up very little floor space
- Works for both upper and lower body in one tool
Cons:
- Elastic ropes can lose tension over long periods of heavy use
- Pedal anchoring can feel less stable on slick floors
Bottom line: Choose this if you want resistance for core and pull-style work in a small footprint.
Portable Exercise Equipment for Core, Arms and Legs with Adjustable Tubes
Portable Exercise Equipment for Core, Arms and Legs, Ideal for Sit-Ups, Stretching and Strength Training for Women and Men Multifunction Pedal Resistance Band with Handles, Adjustable 3 Tubes
Best for: Small spaces and multi-muscle training
This multifunction pedal band system is suited to apartment dwellers or anyone with limited room. The adjustable tubes let you change resistance across different exercises on pull and leg days.
Key specs:
- Format: pedal resistance band with handles
- Adjustable tube setup
- Designed for core, arm and leg exercises
Pros:
- Adjustable tubes allow a range of resistance levels
- Compact enough for small rooms
- Works across multiple muscle groups
Cons:
- Handle and tube connections may need periodic checks
- Not as heavy-duty as a full cable machine
Bottom line: A strong fit for small-space training where you want resistance on every training day.
Multifunctional Pushup Handles for Floor at Home Gym
Multifunctional Pushup Handles for Floor at Home Gym,Professional Strength Training Equipment For Men/Women,Gift for Friend Push Up Board,Foldable Pushup Board for Man,Portable 30 in 1 Push Up Bar
Best for: Push day variety
These handles and push-up board are a practical choice for chest, shoulder and triceps work on push day. Multiple handle positions let you change the angle and grip to target different areas.
Key specs:
- Format: foldable push-up board with handles
- Designed for floor-based pressing
- Portable and foldable for storage
Pros:
- Handles reduce wrist strain for many users
- Multiple grip angles add variety to push day
- Folds down for easy storage
Cons:
- Some users report the board can shift on hard floors
- Advanced push variations still require good form and balance
Bottom line: Ideal if your push day needs more grip and angle variety than a standard push-up.
Resistance Bands with Handles 6 Tube Multifunction Tension Rope
Resistance Bands with Handles 6 Tube Multifunction Tension Rope, Sit-Up Exercise Equipment with Foot Pedals and Handles，Pedal Resistance Band for Abdomen, Waist, Arm, Leg
Best for: Budget-minded home training
This six-tube set with handles and foot pedals offers a wide range of resistance for pull, push and leg accessory movements. It suits people who want flexible resistance options without a large upfront commitment.
Key specs:
- Format: multi-tube resistance band with handles and foot pedals
- Uses: abdomen, waist, arms and legs
- Six-tube configuration
Pros:
- Multiple tubes allow resistance stacking
- Handles and foot pedals support many exercise types
- Good value for home training variety
Cons:
- Bands wear over time and should be checked for cracks
- Resistance ceiling may not satisfy very advanced lifters
Bottom line: A budget-friendly way to add resistance to all three training days.
Ankle Bands for Working Out, Kickbacks Hip, Leg Glute Resistance
Ankle Bands for Working Out, Kickbacks Hip, Leg Glute, Resistance Workout Equipment for Women Ankle Resistance Bands with Cuffs, Leg Exercise Equipment with Poster
Best for: Leg and glute accessory work
These cuff-style ankle bands add resistance to hip and glute exercises on leg day. They work well as an accessory tool after your main lower-body movements.
Key specs:
- Format: ankle cuffs with resistance bands
- Uses: hip, glute and leg accessory movements
- Lightweight and portable
Pros:
- Targets glutes and hips effectively as an accessory
- Very portable and easy to store
- Fits easily into a leg day
Cons:
- Cuffs may slip on some ankle sizes
- Limited usefulness for push or pull days
Bottom line: A good accessory for leg day if your glutes need extra attention.
Buying Guide
Resistance Level and Progression
Look for a product that lets you increase difficulty over time, either through multiple tube tensions, adjustable settings or longer hold times. Without a way to progress, most bodyweight routines plateau within a few weeks. Aim for a setup where you can add reps, slow the tempo or change the leverage.
Good picks for this: Pushing the Limits! Total Body Strength With No Equipment; Resistance Bands with Handles 6 Tube Multifunction Tension Rope
Space and Storage
Measure the floor area you can dedicate to training. A standard push-up board needs roughly the length of your body plus room to move, while band systems can be stored in a drawer. If you train in a shared space, prioritize foldable or small items.
Good picks for this: Portable Exercise Equipment for Core, Arms and Legs; Multifunctional Pushup Handles for Floor at Home Gym
Muscle Group Coverage
Each day of a push pull legs split needs its own tools. Push day needs chest and shoulder movements, pull day needs back and biceps work, and leg day needs quads, hamstrings and glutes. Check whether the product supports the muscle groups you plan to train.
Good picks for this: Upgrade Foot Tension Rope for Ab Core Machine Workout; Ankle Bands for Working Out, Kickbacks Hip, Leg Glute
Durability and Materials
Elastic bands degrade with heat, sunlight and repeated stretching. Inspect bands for nicks or thinning before each session, and store them away from direct sun. Handles and connectors should lock firmly without slipping.
Good picks for this: Resistance Bands with Handles 6 Tube Multifunction Tension Rope; Portable Exercise Equipment for Core, Arms and Legs
Comfort and Fit
Cuffs, handles and grips should fit your hands and ankles without pinching or slipping. Check the sizing information in the listing and, if possible, measure your ankle circumference before buying ankle-based products.
Good picks for this: Ankle Bands for Working Out, Kickbacks Hip, Leg Glute; Multifunctional Pushup Handles for Floor at Home Gym
Training Style and Goals
If your goal is pure strength, you may eventually need heavier loads than bodyweight or light bands provide. If your goal is general fitness or muscle endurance, a combination of bodyweight and light resistance is often enough. Match the tool to your current level and plan.
Good picks for this: Supercharge Your Legs with Isometric Exercises; Pushing the Limits! Total Body Strength With No Equipment
FAQ
Can I build muscle with a push pull legs routine and no equipment?
Yes, muscle growth is possible with bodyweight training when you progressively make exercises harder through more reps, slower tempo, single-limb variations or longer isometric holds. Light resistance tools can add another progression path. Results depend on consistent effort, adequate protein intake and sleep.
How many days per week should I train on this split?
A common approach is to train push, pull and legs once each, then repeat, for a six-day week with one rest day. Some people run three days per week, alternating the three sessions. Choose a frequency you can recover from consistently.
How many sets and reps should I do?
For most people, two to four sets per exercise in the 8 to 15 rep range is a practical starting point for muscle building. Bodyweight exercises that are harder can be done for fewer reps. Increase reps first, then add sets or difficulty as you improve.
Do I need a pull-up bar for the pull day?
A pull-up bar is helpful but not essential. Resistance bands anchored to a door, towel rows and isometric holds can cover pulling movements. If you want vertical pulling, a bar is the most direct option.
Is a no-equipment split enough for beginners?
For many beginners, yes. Bodyweight movements teach movement patterns and build a foundation. As you progress, adding light resistance or harder variations will keep the stimulus meaningful.
How do I know when to progress?
When you can complete the top of your rep range with good form for all sets, make the exercise harder. Track your reps, holds and tempo in a simple log so progress is visible.
Should I consult a professional before starting?
If you have a heart condition, joint problems, recent injury, or are pregnant, consult a doctor or licensed physical therapist before starting a new exercise program.
Conclusion
For most people building a push pull legs routine with no equipment, the best starting point is a combination of a movement guide and one or two portable resistance tools. The isometric leg program and the total-body bodyweight guide cover the core of the plan. Add a push-up handle set for push day, a multi-tube band system for pull and core work, and ankle bands for glute accessory work. Choose based on your space, your level and where your current training is weakest.
Sources
- Physical activity guidelines for adults, including recommended weekly strength training frequency (cdc.gov)
- Position stands and research summaries on resistance training prescription and progression (acsm.org)
- Research overviews on muscle strength, bodyweight training and recovery (nih.gov)
Related reading
- Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps
- Push Pull Legs Routine at Home: 7 Best Resistance Bands for 2026
- Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
- 5 Best Push Pull Legs Routine Bodybuildings: Best Picks Compared (2026)
- 3 Best Push Pull Legs Week Routine Guides for 2026
About Graham Fisher
Graham Fisher is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
