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A push pull legs split is one of the most practical ways to organize resistance training, especially if you want to train three to six days a week without repeating the same muscle groups back to back. Push days cover chest, shoulders and triceps, pull days cover back, rear delts and biceps, and leg days cover quads, hamstrings, glutes and calves. Choosing the right resources for running this split means looking at how easily you can track sets and loads, whether the program fits your weekly schedule, how much equipment you need, and how well the tool supports progressive overload over several months. The picks below were selected by comparing manufacturer specifications, brand reputation and common owner feedback patterns. None of them were tested by us in a lab or in a gym setting, so treat the specs as what the makers publish and the feedback as general patterns rather than personal experience.
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Rogue Fitness Adjustable Dumbbells | Home lifters running a PPL split with limited space | Adjustable loading for push and pull movements |
| Bowflex SelectTech 552 Adjustable Dumbbells | Beginners building a home push pull legs setup | Quick weight selection dial |
| Rep Fitness Power Rack | Lifters who want safe squats and presses at home | Adjustable safety pins for leg day |
| Iron Gym Pull-Up Bar | Lifters focused on pull day progression | Doorway mount for bodyweight pulls |
| Resistance Band Set by Fit Simplify | Travel days and warm-ups | Multiple resistance levels |
| Gymnastic Rings by Rogue Fitness | Lifters adding bodyweight pull and push variations | Adjustable suspension straps |
| Weightlifting Belt by Harbinger | Heavy compound days on push and leg sessions | Firm lumbar support |
Rogue Fitness Adjustable Dumbbells
These suit lifters who want to cover push and pull movements at home with one set of equipment and room to add weight over time. They work well for the incline press, single-arm rows and Romanian deadlifts that fill out a PPL week.
Key specs
- Adjustable loading with plates that lock onto a handle
- Handle designed for multiple grip positions
- Manufacturer lists weight increments to suit progressive overload
Pros
- Covers a wide range of loads in a small footprint
- Works for both upper and lower body accessories
- Durable construction is a common owner observation
Cons
- Changing weights takes more time than a fixed rack
- Heavier loads may require a second set for full-range work
Bowflex SelectTech 552 Adjustable Dumbbells
Beginners who want a compact setup for a three-day or six-day push pull legs split will find these easy to start with. The dial system reduces the need to collect separate plates between sets.
Key specs
- Dial-based weight selection
- Manufacturer lists a wide adjustable range per dumbbell
- Compact footprint compared with traditional plate-loaded sets
Pros
- Quick switching between presses, rows and curls
- Saves floor space for a home gym
- Good fit for beginners adding load gradually
Cons
- Dial mechanism can feel slower during supersets
- Maximum load may not suit advanced lifters on heavy presses
Rep Fitness Power Rack
Lifters who want to squat, bench and perform overhead presses safely at home will benefit from a power rack. It is especially useful on leg day, when heavy squats need solid safety pins.
Key specs
- Adjustable safety pins at multiple heights
- Steel uprights designed for barbell work
- Footprint sized for a standard home garage
Pros
- Safety pins reduce risk on heavy squats
- Supports pull-ups when fitted with a bar
- Stable base is a common owner observation
Cons
- Requires significant floor space
- Assembly takes time and a second person is often recommended
Iron Gym Pull-Up Bar
This doorway-mounted bar suits lifters who want to build pull day volume without a full rack. It is a practical choice for progressing from assisted pull-ups toward strict bodyweight reps.
Key specs
- Mounts in a standard doorway frame
- Multiple grip positions including wide and neutral
- Manufacturer lists a load capacity for the bar
Pros
- Simple installation with no tools in many cases
- Allows pull-up progression on pull days
- Low cost of entry among home pull options
Cons
- Fit depends on doorway width and frame type
- Not suitable for heavy hanging loads or dynamic kipping
Resistance Band Set by Fit Simplify
Resistance bands are useful as warm-up tools before push, pull and leg days, and they add accessory work when you are traveling. They cover band pull-aparts, face pulls and banded squats.
Key specs
- Multiple resistance levels in one set
- Includes handles and door anchor in many versions
- Latex-based construction is typical for this category
Pros
- Lightweight and easy to pack
- Useful for shoulder and rotator cuff warm-ups
- Adds variety to accessory work
Cons
- Resistance is harder to measure than a dumbbell load
- Bands can wear over time with frequent use
Gymnastic Rings by Rogue Fitness
Lifters who want bodyweight push and pull variations, such as ring rows and ring dips, will find rings a flexible addition. They also suit lifters who train in limited spaces.
Key specs
- Adjustable straps for height and length
- Rings designed for grip and stability work
- Works with a standard overhead anchor point
Pros
- Builds stability alongside pull and push strength
- Scales difficulty by changing body angle
- Compact storage
Cons
- Requires a strong anchor point and proper setup
- Learning curve for beginners on ring work
Weightlifting Belt by Harbinger
A lifting belt suits lifters doing heavy compound work on push and leg days, particularly squats and overhead presses. It is an accessory, not a replacement for bracing technique.
Key specs
- Firm lumbar support with a tapered profile
- Adjustable closure system
- Width options are typically listed by the manufacturer
Pros
- Helps many lifters feel more braced on heavy sets
- Durable material is a common owner observation
- Easy to store alongside other gear
Cons
- Some lifters find it restrictive for higher-rep work
- Sizing requires measuring the waist carefully
Buying Guide
Before buying equipment or tools for a push pull legs split, it helps to define your training setup, your experience and your recovery needs. A six-day split demands more time and often more equipment than a three-day version, so the right choice depends on how often you train and what you can access.
Selection Criteria
- Space: how much floor and wall area you have
- Load range: whether the equipment can grow with you
- Movement coverage: push, pull and leg exercises all supported
- Setup time: how quickly you can start a session
- Durability: steel, rubber and stitching quality
Important Features to Look For
For push days, look for equipment that supports pressing at multiple angles. For pull days, look for stable anchor points and grip variety. For leg days, look for safety features and enough height for squats and lunges. Progressive overload is the main reason to train a split, so tools that make load increases easy are worth prioritizing.
Specs to Check
- Maximum load capacity, as listed by the manufacturer
- Weight increment size for dumbbells and plates
- Footprint dimensions and ceiling height requirements
- Material and warranty terms
Choosing by Need
If you train at home with limited space, adjustable dumbbells and a doorway pull-up bar cover most movements. If you have a dedicated garage or room, a power rack adds safety for heavy leg and pressing work. If you travel or want warm-up tools, resistance bands are a sensible addition. Beginners often do best starting with the simplest setup and adding equipment as their loads increase.
Things to Watch Out For
- Doorway or anchor-mounted gear must match your installation surface
- Heavy racks need a level, solid floor
- Bands and rings wear over time and should be inspected regularly
- Lifting belts are not a substitute for proper bracing technique
If you have a joint condition, a history of injury, or are returning to training after a long break, consult a qualified healthcare provider or certified trainer before starting a new split. For a full weekly structure, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps, and for pull and push movement options, see Upper-Body Exercises: Push and Pull Movements.
FAQ
How many days a week should I run a push pull legs split?
Many lifters run it three days a week, with each muscle group trained once, or six days a week, with each group trained twice. Three days suits people with limited recovery time, while six days suits those who can train most days and sleep well.
Can beginners follow a push pull legs split?
Yes, but beginners often start with a three-day version and focus on learning form on basic compound lifts before adding volume. Working with a certified trainer for the first few weeks can help.
What exercises go on each day?
Push days typically include bench or incline press, overhead press and triceps work. Pull days include rows, pull-ups or pulldowns, rear delt work and biceps. Leg days include squats or leg press, hinge movements like Romanian deadlifts, and calf work.
Do I need a full gym to run this split?
No. Adjustable dumbbells, a pull-up bar and bands cover most movements at home. A full gym makes heavy barbell progression easier, but it is not required.
How should I progress loads on a PPL split?
A common approach is to pick a rep range, such as 8 to 12 reps for most accessory work, and add weight once you complete the top of that range for all sets with good form. Compound lifts may use lower rep ranges, such as 5 to 8.
How long should I rest between sets?
Rest periods depend on the exercise. Heavy compound lifts often need two to three minutes, while isolation work can use 60 to 90 seconds. Adjust based on how well you recover between sets.
Is a lifting belt necessary?
It is not necessary for most lifters. Many people use one only on their heaviest squat or press sets. Proper bracing technique matters more than any accessory.
Conclusion
The best setup for a push pull legs split depends on your space, budget category and how many days you train. Adjustable dumbbells suit most home lifters who want flexibility, the Iron Gym Pull-Up Bar supports pull progression in small spaces, and a power rack suits those with room for heavy squats and presses. Resistance bands and rings add warm-up and accessory variety, while a lifting belt helps on the heaviest compound sets. Start with the simplest tools that cover your main movements, then add equipment as your loads and training days increase.
