Push Pull Legs Hypertrophy Workout: 5 Best Picks Compared (2026)

By Colin Foster

Updated November 2026

Building muscle on a push pull legs hypertrophy workout depends on three things: a sensible weekly split, enough quality volume per muscle group, and a way to track progress over months. The products below were chosen from that angle. We compared each one against the criteria that matter most for a hypertrophy-focused split: how completely it covers exercise selection and form, whether it provides a structured progression plan, how well it suits a home or gym setup, how sound its guidance appears to be relative to established training principles, and what owners typically report about usefulness. Nothing here is based on personal testing; the picks reflect specifications, publisher reputation and recurring owner feedback patterns.

Note: This article covers training guidance and equipment, not medical advice. If you have an injury, a heart condition or any health concern, check with a doctor or a qualified physical therapist before starting a new program.

Our Top Picks

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)

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Best for: A complete 6-day push pull legs hypertrophy workout with a built-in progression plan

This is the most directly aligned pick for anyone who wants a finished Push, Pull, Legs week rather than assembling one from scratch. It suits intermediate lifters who already know basic form and want a structure that repeats the push, pull and leg sessions twice per week with progressive overload built in.

Key specs:

• Six-day Push / Pull / Legs format
• Includes complete exercise guide and form tips
• Built around progressive overload training

Pros

• Gives a ready-made weekly split, reducing planning time
• Form tips help standardize technique across sessions
• Progression framework makes it easier to add load over weeks

Cons

• Six training days per week is demanding and may not fit beginners or busy schedules
• Program logic is fixed, so lifters wanting custom volume will need to adapt it

Bottom line: Pick this if you want a complete, structured 6-day hypertrophy program and can commit to training six days a week.

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COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy

COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy, Definition, Strength, and Muscle Development

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Best for: Lifters who want to build bigger, stronger legs within a push pull legs hypertrophy workout

Legs are the most common weak point in many split routines, and the leg session often gets cut short. This guide focuses specifically on leg hypertrophy, which makes it a useful companion to whichever split you run. It is best for intermediate lifters who want the reasoning behind exercise choice and volume, not just a list of movements.

Key specs:

• Dedicated focus on leg muscle hypertrophy
• Covers strength and development alongside size

Pros

• Concentrates on the muscle group many splits under-train
• Explains the principles behind volume and exercise selection
• Useful reference for adjusting leg work inside a PPL week

Cons

• Covers legs only, so it does not program push or pull days
• Reading-based, so it requires effort to translate into a schedule

Bottom line: A strong choice for lifters who want to upgrade their leg day specifically, rather than a full weekly plan.

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45 Effective Leg Strengthening Exercises

45 Effective Leg Strengthening Exercises: Leg Workout For Strong, Sculpted, Well Toned, Rounded, Firmer Legs And Glutes For Improved Balance, Fall Prevention, And Recovery

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Best for: Variety in leg day exercise selection

Repeating the same squat and leg press variations for months can stall progress and cause boredom. This book gives a broad menu of leg movements, which helps you rotate exercises across weeks while keeping the stimulus on the quads, hamstrings, glutes and calves. It is a good fit for lifters at any level who already know how to train legs and want fresh options.

Key specs:

• Forty-five leg exercises in one resource
• Covers strengthening, balance and recovery movements

Pros

• Large exercise library makes rotation easy
• Useful for accessory and balance work around heavy compound lifts
• Works well alongside any leg day you already run

Cons

• Exercise lists do not replace a periodized program
• Some movements focus on general strength and mobility rather than heavy hypertrophy loading

Bottom line: Ideal if your leg day feels stale and you want a large catalog of exercises to rotate in.

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Mikolo Leg Extension and Curl Machine

Mikolo Leg Extension and Curl Machine, Adjustable Leg Curl Machine for Home Gym, Seated Leg Extension and Lying Leg Curl Machine, Leg Workout Equipment with 1:1 Resistance System

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Best for: Home lifters adding leg isolation work to a push pull legs hypertrophy workout

Leg extensions and leg curls isolate the quadriceps and hamstrings in ways that squats and deadlifts do not, and they are hard to replicate at home without equipment. This compact machine combines both movements in one adjustable frame, which suits a home gym where space is limited. It is aimed at lifters who want targeted knee and hamstring work on their leg day.

Key specs:

• Seated leg extension and lying leg curl functions
• Adjustable frame for different user sizes
• Listed with a 1:1 resistance system

Pros

• Covers two isolation movements in one footprint
• Adjustable setup suits different body sizes
• Allows controlled tempo work that is hard with free weights

Cons

• Machines of this type can be less stable or durable than commercial units, according to some owner reports
• Does not train the push or pull muscles, so it covers only part of the program

Bottom line: Worth considering for a home setup that needs dedicated quad and hamstring isolation. Check weight limits and assembly instructions before use.

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Calisthenics Workout Book for Beginners & Advanced Training

Calisthenics Workout Book for Beginners & Advanced Training: Plateau-Proof Exercises with Step-by-Step Plans to Build Muscle at Home with 90-Day Program, Video Demos & Anatomical Illustrations

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Best for: A no-equipment push pull legs hypertrophy workout at home

If you have no weights and limited space, bodyweight training can still produce meaningful muscle growth, particularly for beginners and for lifters returning after a break. This book provides a 90-day program with step-by-step plans, which makes it a practical structure for a home push, pull and leg rotation. It suits anyone building a base before investing in heavier equipment.

Key specs:

• 90-day training program
• Step-by-step plans and anatomical illustrations
• Designed for home training with no equipment

Pros

• No equipment needed, so it works in any room
• Progression is built into the 90-day structure
• Illustrations help with form and muscle targeting

Cons

• Bodyweight loading has limits for advanced lifters seeking heavy overload
• Full-length video demonstrations are not guaranteed with every printed edition, so check the listing

Bottom line: The most accessible pick for home lifters with no gear. Advanced lifters may outgrow it and will want to add loadable equipment.

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Buying Guide

Structure and weekly split

A push pull legs hypertrophy workout typically trains each muscle group about twice per week across six days, or once per week across three days. Look for a resource that clearly states the number of training days, how push, pull and leg sessions are arranged, and where rest days fall. A six-day plan demands more recovery, so a three- or four-day version may suit beginners better.

Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy

Volume and sets per muscle group

Hypertrophy research generally points to a weekly volume range that is enough to stimulate growth without excessive fatigue for most trained adults. Check whether the resource states sets and reps per exercise, and whether volume is distributed sensibly across the week. Programs that stack many sets on a single muscle in one session may increase fatigue more than they increase growth.

Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy

Progressive overload tools

Progressive overload means gradually adding load, reps or sets over time. Look for guidance on how to increase weight week to week, how to log performance, and what to do when progress stalls. Without a progression plan, most lifters plateau within a few months.

Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Calisthenics Workout Book for Beginners & Advanced Training

Exercise variety and rotation

Rotating exercises every few weeks can help maintain motivation and expose muscles to different angles and loading patterns. Choose a resource with a large exercise library or clear substitution options so you can swap movements without losing the program’s intent.

Good picks for this: 45 Effective Leg Strengthening Exercises, Mikolo Leg Extension and Curl Machine

Equipment requirements

Decide early whether you train at a commercial gym, a home gym or with no equipment. Free-weight plans need barbells and dumbbells; bodyweight plans need floor space and a pull-up bar; machine-based plans need a footprint and a weight stack or adjustable frame. Matching the plan to your setup prevents you from buying gear you will not use.

Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Mikolo Leg Extension and Curl Machine

Durability and build quality

For equipment, check the manufacturer’s stated maximum user weight, frame material, and warranty terms. Owner feedback on wobble, pin wear and assembly difficulty is worth reading. For books and guides, check the edition date and whether the publisher offers updates, since exercise recommendations and terminology evolve.

Good picks for this: Mikolo Leg Extension and Curl Machine, COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy

Beginner versus advanced fit

Beginners usually gain muscle faster from simpler programs with reliable technique cues, while advanced lifters need more exercise options and more precise volume control. Match the resource to your training history. If you are new to lifting, a plan with clear form guidance and a lower training frequency is often the safer starting point. Check the source’s own guidance on progression before adding heavy loads.

Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Iron Week: The 6-Day Muscle Building Blueprint

FAQ

What is a push pull legs hypertrophy workout?

It is a training split that divides the week into push sessions (chest, shoulders, triceps), pull sessions (back, biceps, rear delts) and leg sessions (quads, hamstrings, glutes, calves). Each muscle group is trained about twice per week when run as a six-day cycle, which supports muscle growth through frequent, moderate-to-high volume training.

How many sets and reps should I do for hypertrophy?

Many hypertrophy guidelines suggest 6 to 20 reps per set, with most working sets falling in the 8 to 15 range, taken close to failure but not to form breakdown. Total weekly sets per muscle often fall somewhere in the 10 to 20 range for trained adults. Adjust based on recovery and progress, and check with a qualified coach if you have specific goals or limitations.

Can I build muscle with a push pull legs split at home?

Yes, though it depends on load. Bodyweight and resistance-band training can build muscle, especially for beginners, but progressive overload becomes harder over time without heavier loads. Adding adjustable dumbbells or resistance bands extends the usefulness of a home plan.

How many days per week should a PPL split be run?

The classic version runs six days: Push, Pull, Legs, rest or repeat. A three-day version (one of each session) is also common and suits beginners or people with limited time. Choose the frequency you can recover from consistently.

How long does it take to see results from a hypertrophy program?

Visible changes in muscle size often take several weeks to months of consistent training and nutrition. Strength gains tend to appear sooner. Tracking your lifts and measurements every few weeks helps you judge progress more accurately than daily appearance.

Do I need a gym membership for this kind of training?

Not necessarily. Home plans using bodyweight, bands or a few adjustable dumbbells can support hypertrophy for many people. A gym makes heavy progressive overload easier to achieve over the long term, particularly for intermediate and advanced lifters.

Should I train to failure on every set?

Not every set needs to reach failure. Training with one to three reps left in reserve on most working sets is a common approach that balances growth stimulus with recovery. Failure training may be useful occasionally, especially on final sets of isolation exercises, but frequent failure can slow recovery.

Conclusion

For a complete six-day structure, Iron Week: The 6-Day Muscle Building Blueprint is the most direct match for a push pull legs hypertrophy workout. Lifters who want to focus on leg development should consider COMPLETE LEG WORKOUT: The Complete Guide to Muscle Hypertrophy. For exercise variety, 45 Effective Leg Strengthening Exercises offers a broad menu, while the Mikolo Leg Extension and Curl Machine adds isolation work for home lifters. The Calisthenics Workout Book for Beginners & Advanced Training is the best fit for no-equipment training. Match your choice to your schedule, training experience and available space, and track your progress over at least eight to twelve weeks before judging results.

Sources

• Physical activity guidelines for adults, including recommended strength training frequency (cdc.gov)
• Position stand and research summaries on resistance training volume, intensity and progression (acsm.org)
• Peer-reviewed studies on muscle hypertrophy and resistance training outcomes (nih.gov)

Related reading

• Top 7 Push-Pull Legs Resistance Bands for Home Workouts
• Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
• Push Pull Legs Workout for Women: 6 Best Resistance Band Tools (2026)
• Push Pull Legs Workout for Athletes: 7 Best Training 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.