By Emily ParkerUpdated November 2026
If you are asking what’s a good push pull legs split, you probably want a training plan that fits your schedule, your experience level and your goals without wasting time on random exercises. A good push pull legs (PPL) split groups muscles by movement pattern: pushing muscles on one day, pulling muscles on another and legs on a third. This list compares seven products, from full printed programs to journals and a short strength plan, using four criteria: how complete the programming is, how clearly the split is explained, how well it suits common goals like hypertrophy or strength, and how practical the format is for logging progress. Each pick is evaluated on published specifications, brand reputation and common owner feedback patterns. We did not test these products ourselves.
Our top picks at a glance
- 1
TOP CHOICEBest overallTHE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLIT: WHAT IT IS, HOView on Amazon - 2
TOP CHOICEBest for hypertrophyPush Pull Legs Training Split: Push Pull Legs Hypertrophy Training ProgrammeView on Amazon - 3
TOP CHOICEBest for tracking setsOrigin's Split Spotter – Push/Pull/Legs Split Workout JournalView on Amazon - 4
Best for a structured planThe BodyBlueprint Workout Program: Push/Pull/Legs SplitView on Amazon - 5
Best budget pickNOT JUST Fitness Log – 21-Day Push | Pull | Leg Split Workout PlanView on Amazon - 6
Best for comparing splitsBest Gym Split for Natural Bodybuilders: Arnold Split, Push Pull Leg or Bro SplitView on Amazon - 7
Best for strength focusStrength Program: 24-Weeks 3-Day Split – Squat / Push / PullView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| The Strength Coach – Push Pull Legs Training Split | Beginners who want a clear explanation | Explains what the split is and how to run it, with example plans |
| Push Pull Legs Training Split: Hypertrophy Programme | Muscle growth goals | Volume and rep ranges framed around hypertrophy |
| Origin’s Split Spotter Workout Journal | Logging and progression | Dedicated pages for each push, pull and leg session |
| The BodyBlueprint Workout Program | Users who want a complete plan | Structured weekly layout with progression guidance |
| NOT JUST Fitness Log: 21-Day Split Plan | Short-term trial of the split | 21-day plan in a compact logbook format |
| Best Gym Split for Natural Bodybuilders guide | Comparing PPL with other splits | Side-by-side look at Arnold, PPL and bro splits |
| Strength Program: 24-Weeks 3-Day Split | Strength-focused lifters | Long-form program built on squat, push and pull days |
The Strength Coach – The Push Pull Legs Training Split: What It Is, How to Use It and Example Plans
THE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLIT: WHAT IT IS, HOW TO USE IT AND EXAMPLE PLANS
Best for: Beginners and intermediate lifters who want a clear explanation of how the split works before committing to it.
This guide suits anyone who has heard of push pull legs but is unsure how to arrange exercises, recovery days and weekly frequency. It focuses on the reasoning behind the split as much as the sessions themselves.
Key specs
- Format: instructional guide covering the split concept
- Includes example weekly plans
- Covers how to adjust the split over time
Pros
- Clear explanation of why muscles are grouped by movement pattern
- Example plans make it easy to start immediately
- Useful for deciding whether a 3-day or 6-day rotation fits your schedule
Cons
- Less focused on detailed progression charts than dedicated programs
- Advanced lifters may want more volume and periodization detail
Bottom line: The best starting point if you want to understand the split before following a rigid plan.
Push Pull Legs Training Split: Push Pull Legs Hypertrophy Training Programme
Push Pull Legs Training Split: Push Pull Legs Hypertrophy training Programme
Best for: Lifters whose main goal is muscle growth.
This program is aimed at people who want to build size using the push pull legs structure. It is a fit for intermediate lifters who can train four to six days per week and recover well.
Key specs
- Format: structured hypertrophy-focused training program
- Designed around a push, pull, legs weekly rotation
Pros
- Organized around muscle growth principles
- Clear division of pushing, pulling and leg work
- Suitable for repeating across multiple training blocks
Cons
- Volume may be too high for beginners recovering from a break
- Less guidance on strength-specific loading
Bottom line: A strong fit for lifters who already know the basics and want a growth-oriented structure.
Origin’s Split Spotter – Push/Pull/Legs Split Workout Journal
Origin's Split Spotter – Push/Pull/Legs Split Workout Journal / Notebook / Planner (Origin's Split Spotter Workout Journals)
Best for: Anyone who wants to log sets, reps and weights across a push pull legs week.
A journal is not a program, but it is one of the most practical tools for running a split consistently. This suits lifters who already have a plan and need a place to record progress.
Key specs
- Format: workout journal / notebook
- Built around push, pull and legs session layouts
Pros
- Session pages make it easy to see last week’s numbers
- Helps track progressive overload over weeks
- Simple, distraction-free format for the gym
Cons
- Does not include exercises or programming
- Paper logs are less convenient for users who prefer apps
Bottom line: Pair this with any program above if you want a clear record of your training.
The BodyBlueprint Workout Program: Push/Pull/Legs Split
The BodyBlueprint Workout Program: Push/Pull/Legs Split
Best for: Lifters who want a complete weekly plan rather than a general explanation.
This program suits people who prefer to follow a set structure and avoid planning sessions week to week. It works well for those who train three to six days per week.
Key specs
- Format: complete training program
- Weekly push, pull and leg sessions
Pros
- Removes guesswork from exercise selection
- Clear weekly layout for planning recovery
- Easy to follow for a defined training block
Cons
- Less flexibility if you want to swap many exercises
- May need adjustment for injuries or equipment limits
Bottom line: A good choice if you want a ready-made structure and do not want to design your own split.
NOT JUST Fitness Log – 21-Day Push | Pull | Leg Split Workout Plan
NOT JUST – FITNESS LOG: 21-Day – Push | Pull | Leg Split Workout Plan for All Men and Women
Best for: Trying push pull legs for three weeks before committing long term.
This fitness log is designed for men and women who want a short, contained trial of the split. Its compact format makes it a low-commitment way to test whether the schedule works.
Key specs
- Format: 21-day workout log
- Covers push, pull and leg days
Pros
- Short duration makes it easy to start
- Suitable for both men and women
- Simple layout for quick entries
Cons
- Three weeks is not enough for long-term progression planning
- Limited guidance on exercise selection
Bottom line: A practical trial option for beginners testing the split.
Best Gym Split for Natural Bodybuilders: Arnold Split, Push Pull Leg or Bro Split
BEST GYM SPLIT FOR NATURAL BODYBUILDERS: ARNOLD SPLIT OR PUSH PULL LEG OR BRO SPLIT WHICH IS BEST ?
Best for: Lifters comparing push pull legs with other popular splits before choosing one.
This guide is useful if you are unsure whether push pull legs is the right structure for you. It sets PPL beside the Arnold and bro splits so you can judge fit by goals and schedule.
Key specs
- Format: comparison guide
- Covers Arnold, push pull legs and bro split structures
Pros
- Helpful side-by-side context
- Focuses on natural training considerations
- Good for deciding between split styles
Cons
- Comparison-focused rather than a full training plan
- Less detail on individual exercise technique
Bottom line: Read this first if you are still choosing a split rather than starting one.
Strength Program: 24-Weeks 3-Day Split – Squat / Push / Pull
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT: SQUAT / PUSH / PULL
Best for: Lifters who prioritize strength and want a long, structured block.
This 24-week program uses a three-day rotation built on squat, push and pull days. It suits people who want to build maximal strength over a defined period.
Key specs
- Format: 24-week training program
- Three-day split: squat, push, pull
Pros
- Long duration supports steady strength gains
- Clear emphasis on squat and pressing strength
- Three days per week suits busy schedules
Cons
- The squat, push, pull layout differs from a classic push pull legs rotation
- Less volume for those focused on size
Bottom line: A strong option for strength-focused lifters who want a long program.
Buying Guide
Training Goal
Start with what you want most. Muscle growth, strength, general fitness and fat loss all call for slightly different volume and rep ranges. Hypertrophy-oriented programs typically use moderate loads with more total sets, while strength-focused plans emphasize heavier sets with longer rest. Match the program to the goal, not the other way around.
Good picks for this: Push Pull Legs Training Split: Hypertrophy Programme, Strength Program: 24-Weeks 3-Day Split
Experience Level
Beginners usually benefit from simpler exercise selection and a clear explanation of how to progress. Intermediate lifters can handle more volume and want more structure around progression. If you are new to lifting, consider a guide that explains the split before a high-volume plan.
Good picks for this: The Strength Coach – The Push Pull Legs Training Split, NOT JUST Fitness Log: 21-Day Split Plan
Weekly Schedule and Frequency
A classic push pull legs rotation can run three days a week (each muscle group once) or six days (each group twice). Check how many days you can train and whether the program specifies a 3-day or 6-day version. Recovery matters: if you can only train three days, choose a plan built for that frequency rather than squeezing a six-day template into your week.
Good picks for this: The BodyBlueprint Workout Program, Strength Program: 24-Weeks 3-Day Split
Progress Tracking
Progressive overload is the main driver of long-term gains, so you need a way to record weights, reps and sets. A dedicated journal or log makes it easy to compare this week’s session with last week’s. Look for layouts with separate pages for each session type.
Good picks for this: Origin’s Split Spotter Workout Journal, NOT JUST Fitness Log: 21-Day Split Plan
Clarity of Instructions
A good program explains which exercises go in each session, how many sets and reps to perform, and how to progress. Vague programs leave you guessing. Check whether the product describes the logic behind the split, since that helps you adjust when life gets in the way.
Good picks for this: The Strength Coach – The Push Pull Legs Training Split, Best Gym Split for Natural Bodybuilders guide
Comparison With Other Splits
Push pull legs is one of several popular splits, alongside upper/lower and bro splits. If you are not yet sure it is the right structure, use a guide that compares options. Choosing a split that matches your schedule is more important than choosing the most popular one.
Good picks for this: Best Gym Split for Natural Bodybuilders guide, The Strength Coach – The Push Pull Legs Training Split
Format and Durability
Printed journals and logbooks should have sturdy covers and enough pages for the length of your plan. Digital programs are easier to update but harder to use mid-workout. Consider how you will use the product in the gym. If you train with a phone, a printed guide may still be useful for reference.
Good picks for this: Origin’s Split Spotter Workout Journal, The BodyBlueprint Workout Program
FAQ
What is a push pull legs split?
A push pull legs split divides training into three movement groups: push muscles (chest, shoulders, triceps), pull muscles (back, biceps, rear delts) and legs (quads, hamstrings, glutes, calves). Each group is trained on its own day, and the cycle repeats.
How many days a week should I train push pull legs?
Most people run it three or six days a week. Three days means each muscle group is trained once per week. Six days means each group is trained twice. Choose the frequency your schedule and recovery allow.
Is push pull legs good for beginners?
It can be, but beginners often do better with simpler full-body routines until they learn the main lifts. A push pull legs plan works well once you can perform basic compound movements with good form.
Is push pull legs better than upper/lower for building muscle?
Neither split is universally better. Both can build muscle when total weekly volume and effort are adequate. Push pull legs tends to give each muscle group a dedicated day, which some lifters prefer. Upper/lower splits can be easier to recover from if you train four days a week.
Do I need a program or can I design my own push pull legs split?
You can design your own, as long as you group exercises by push, pull and legs and manage weekly volume. A written program saves time and reduces guesswork, especially for beginners.
How long should I follow a push pull legs split before changing it?
Many lifters run a program for 6 to 12 weeks, then reassess based on progress, energy and joint comfort. Longer blocks can work if you keep improving.
Should I consult a professional before starting?
If you have a medical condition, previous injury or are returning to exercise after a long break, consult a doctor or a qualified fitness professional before starting any new training split.
Conclusion
A good push pull legs split is one that matches your goal, experience and schedule and that you can repeat consistently. For a clear introduction, The Strength Coach guide is a sensible starting point. Lifters focused on muscle growth may prefer the hypertrophy programme, while those who want a structured plan without designing their own may look at the BodyBlueprint program. Strength-focused lifters can consider the 24-week three-day program, and anyone who wants to track progress will benefit from a dedicated journal. If you are still choosing between splits, start with the comparison guide before committing.
Sources
- Physical activity guidelines for adults, including recommended muscle-strengthening frequency (cdc.gov)
- Research summaries on resistance training volume, frequency and muscle growth (nih.gov)
- Position statements on resistance training prescription and progression (acsm.org)
Related reading
- Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape
- Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026)
- Push Pull Legs Gym Split: 7 Best Machines for Home and Gym Training (2026)
About Emily Parker
Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
