By Graham FisherUpdated November 2026
Women who want a push pull legs workout plan usually need two things: a program that is organized clearly enough to follow week after week, and the right equipment to train at home or in a gym. This list compares six products that support a push pull legs workout plan women can follow, from a bodyweight program and a workout planner to a pilates bar, a pushup handle set, and a pelvic floor and hip trainer. Each pick was chosen by reviewing product specifications, brand reputation, and patterns in owner feedback. We did not test any of these items ourselves, so the notes below rely on listing details and what owners commonly report.
Our top picks at a glance
- 1
TOP CHOICEBest overallMilitary Calisthenics Workout for WomenView on Amazon - 2
TOP CHOICEBest for printed trackingMilitary Calisthenics for Women Chart BookView on Amazon - 3
TOP CHOICEBest for upper body at homeMultifunctional Pushup Handles for Floor at Home GymView on Amazon - 4
Best for lower body and coreMultifunctional Pilates Bar for Women, Home Workout EquipmentView on Amazon - 5
Best for hip and inner thigh workPelvic Floor Trainer, Hip & Leg Strengthener, Adjustable ResistanceView on Amazon - 6
Best for progressive overload trackingWorkout Planner for Women: 8-Week Glute Growth ProgramView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Military Calisthenics Workout for Women | Bodyweight strength at home | 28-day no-equipment plan with video demos |
| Military Calisthenics for Women Chart Book | Printed daily tracking | Visual 28-day chart with 10–15 minute sessions |
| Multifunctional Pushup Handles | Push day training | Foldable board with multiple handle positions |
| Multifunctional Pilates Bar for Women | Leg and glute work | Bar kit with resistance bands |
| Pelvic Floor Trainer, Hip & Leg Strengthener | Hip and inner thigh accessory work | Adjustable resistance with counter |
| Workout Planner for Women: 8-Week Glute Growth | Logging progressive overload | Built-in progress tracker |
Military Calisthenics Workout for Women
Military Calisthenics Workout for Women: A 28-Day No Gym Equipment Bodyweight Plan to Build Strength, Lean Muscle and Confidence at Home, With 10-Minute Workouts Plus Video Exercise Demos
Best for: Bodyweight strength training at home with no equipment
This program suits women who want a structured, no-gym plan with clear daily sessions. It works well as a standalone routine or as a base for the pull and leg days of a split when equipment is limited.
Key specs:
- 28-day program format
- Sessions listed at about 10 minutes each
- No gym equipment required
- Includes video exercise demonstrations
Pros:
- Clear day-by-day structure that removes guesswork
- Video demos help with form on unfamiliar movements
- Low barrier to start at home
Cons:
- Bodyweight loading has a ceiling for experienced lifters
- Not a full substitute for progressive barbell or dumbbell work
Bottom line: A strong pick for beginners or anyone training at home who wants a plan that is easy to follow without buying equipment.
Military Calisthenics for Women Chart Book
Military Calisthenics for Women Chart Book: A 28-Day Visual Bodyweight Plan with 10–15 Minute Daily Workouts to Build Strength, Improve Push-Ups and Endurance, and Train at Home | No Gym Required
Best for: Printed daily tracking of a bodyweight plan
This chart book suits women who prefer paper tracking and a visual layout. It pairs well with a push pull legs schedule because you can log which days you completed and where your push-up and endurance numbers are heading.
Key specs:
- 28-day visual plan
- Daily workouts listed at 10–15 minutes
- Designed for home training without a gym
Pros:
- Visual layout makes it easy to see progress over four weeks
- No screen or app needed during workouts
- Short sessions fit around a busy schedule
Cons:
- Limited room to write detailed sets and loads
- Program content overlaps with the related Amazon title, so compare before buying both
Bottom line: Best for someone who wants a printed, easy-to-scan companion to a bodyweight routine.
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: Upper body push work at home
This product suits women building chest, shoulder, and triceps strength on a push day. The handles and foldable board let you vary hand position, which can change the emphasis of standard push-ups.
Key specs:
- Foldable pushup board for portability
- Multiple handle positions for grip variation
- Designed for floor use at home
Pros:
- Handles reduce wrist strain for many users
- Compact and easy to store
- Adds variety to push-up sets
Cons:
- Stability can vary on hard or uneven floors
- Does not add external load for progressive strength beyond bodyweight
Bottom line: A practical add-on for the push day of a home-based split, especially for those who find floor push-ups hard on the wrists.
Multifunctional Pilates Bar for Women, Home Workout Equipment
Multifunctional Pilates Bar for Women, Home Workout Equipment for Squats, Yoga, Legs, Hip, Arm, Full-Body Strength Training Pilates Bar Kit with Resistance Bands, Portable Pilates Equipment
Best for: Leg, glute, and core work at home
This pilates bar kit suits women who want resistance for squats, hip work, and full-body exercises. It is useful on leg day when you want extra tension without a rack.
Key specs:
- Includes resistance bands
- Portable bar design
- Supports squats, yoga, and hip exercises
Pros:
- Adds resistance to lower body and core movements
- Compact enough for small spaces
- Covers several training styles in one kit
Cons:
- Band resistance can feel limited once strength increases
- Bar and band setup takes some practice to use safely
Bottom line: Best for women who want a portable way to add resistance to leg and glute days at home.
Pelvic Floor Trainer, Hip & Leg Strengthener, Adjustable Resistance
Pelvic Floor Trainer, Hip & Leg Strengthener, Home Workout, For Women, Adjustable Resistance Inner Thigh Exerciser with Counter, Adjustable Thigh Trainer, Pink
Best for: Hip and inner thigh accessory work
This trainer suits women who want to add targeted hip and inner thigh work to a leg day or a pelvic floor routine. It is an accessory, not a complete leg program on its own.
Key specs:
- Adjustable resistance
- Built-in counter
- Designed for home use
Pros:
- Easy to add to existing leg sessions
- Adjustable resistance allows gradual progression
- Counter helps track reps
Cons:
- Limited range of exercises compared with a full gym
- Resistance levels may not suit every strength level
Bottom line: A useful accessory for women who want more hip and inner thigh volume. Consult a healthcare professional before using it if you have pelvic floor concerns or recent pelvic surgery.
Workout Planner for Women: 8-Week Glute Growth Program
Workout Planner for Women: 8-Week Glute Growth Program with Progressive Overload Tracker (Glute Growth Training Series)
Best for: Logging progressive overload across a split
This planner suits women who want a written system for tracking sets, reps, and loads. It is most useful for the leg day of a push pull legs routine, though the tracking format works for any split.
Key specs:
- 8-week program format
- Includes a progressive overload tracker
- Focused on glute development
Pros:
- Makes progressive overload easy to record
- Structured weeks help with consistency
- Useful for comparing performance over time
Cons:
- Glute-specific focus may not match every goal
- Paper format requires manual logging
Bottom line: Best for women who want to track loads and reps carefully and emphasize glute and leg development.
Buying Guide
Choose a Program That Matches Your Equipment
Start by listing what you have: a full gym, a few dumbbells, bands, or only your body weight. A push pull legs plan needs enough variety to load each muscle group, so match the program to your setup before buying accessories.
Good picks for this: Military Calisthenics Workout for Women, Multifunctional Pilates Bar for Women
Check Whether the Plan Includes Progression
A plan without a way to increase difficulty stalls after a few weeks. Look for programs that show how to add reps, sets, or resistance over time. Aim to add a small amount of load or a rep every one to two weeks when you can complete your current targets with good form.
Good picks for this: Workout Planner for Women: 8-Week Glute Growth Program, Military Calisthenics for Women Chart Book
Look at Resistance Range and Adjustability
Adjustable resistance lets you progress without replacing equipment. For band and trainer-style products, check the stated resistance levels and whether they can be changed in small steps. Lighter options suit beginners and warm-ups; heavier options matter once squats and hip thrusts feel easy.
Good picks for this: Pelvic Floor Trainer, Hip & Leg Strengthener, Multifunctional Pilates Bar for Women
Consider Size, Storage, and Portability
If you train in a small apartment or travel, folding and compact designs save space. Measure the area where you will train, including clearance for a full push-up or lunge. Foldable boards and kit-style bars store more easily than fixed frames.
Good picks for this: Multifunctional Pushup Handles for Floor at Home Gym, Multifunctional Pilates Bar for Women
Match the Tool to Each Day of the Split
A push pull legs split has three distinct training focuses. Push days emphasize chest, shoulders, and triceps; pull days emphasize back and biceps; leg days emphasize quads, hamstrings, and glutes. Choose products that support the day you struggle with most, rather than buying for every day at once.
Good picks for this: Multifunctional Pushup Handles for Floor at Home Gym, Pelvic Floor Trainer, Hip & Leg Strengthener
Evaluate Build Quality and Durability
Owners often report that the most common failure points are handles, joints, and fasteners that loosen over time. Check whether the manufacturer lists materials and load limits. Inspect bands for nicks or thinning and replace them if you see damage. Keep metal fasteners tight and clean equipment after sweaty sessions.
Good picks for this: Multifunctional Pilates Bar for Women, Multifunctional Pushup Handles for Floor at Home Gym
Track Your Results Consistently
Progress is easier to see when you record sets, reps, and loads. Whether you use a printed chart or a planner, pick a format you will actually fill in after each session. Review your logs every four weeks to decide whether to add load or change exercises.
Good picks for this: Workout Planner for Women: 8-Week Glute Growth Program, Military Calisthenics for Women Chart Book
FAQ
How many days a week should a push pull legs workout plan women follow?
Most women do well with three days per week, with one push, one pull, and one leg session, then a rest day. A six-day version runs each day twice per week and suits people who can recover well and train consistently. Start with the schedule you can sustain for at least eight weeks.
Can I follow a push pull legs plan with only bodyweight tools?
Yes, though progression is harder. Bodyweight plans like the Military Calisthenics programs can build a solid base. As push-ups and squats become easy, add tempo changes, single-leg variations, or resistance bands to keep training challenging.
How much rest should I take between sets?
For strength-focused sets of 5 to 8 reps, rest about two to three minutes. For sets of 10 to 15 reps, one to two minutes is typically enough. Adjust based on how quickly your breathing and form recover.
Do I need heavy weights to build muscle on this split?
No, but you do need to train close to failure. Muscle growth responds to progressively challenging sets, and that can come from heavier loads, higher reps near failure, or more difficult variations. Track your work so you know whether you are progressing.
How long should I wait before increasing the difficulty?
When you can complete every set in your target rep range with good form for two consecutive sessions, increase the challenge slightly. This may mean one more rep, a harder variation, or a small increase in resistance.
When should I talk to a professional before starting?
Speak with a doctor or physical therapist before beginning if you have heart or joint conditions, pelvic floor concerns, recent surgery, pregnancy, or pain that persists during exercise. A qualified trainer can also check your form on unfamiliar movements.
Conclusion
The best push pull legs workout plan for women depends on your equipment, your schedule, and where you want to focus. For a complete bodyweight plan, the Military Calisthenics Workout for Women is the most direct starting point, with the chart book as a printed companion. For push day at home, the pushup handles add useful variety. For leg and glute work, the pilates bar kit and hip trainer add resistance and accessory volume. The workout planner ties the whole split together by making progression easy to track. Choose the tools that fill the gaps in your current routine first.
Sources
- Physical activity guidelines, including recommended weekly muscle-strengthening activity for adults (cdc.gov)
- Position guidance on resistance training frequency, volume, and progression (acsm.org)
- Safety information on home exercise equipment and product recalls (cpsc.gov)
Related reading
- 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 Plan: 6-Day Split With Sets and Reps
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.
