By Colin FosterUpdated November 2026
Anyone who has finished a beginner push pull legs split and wants more challenge needs a different kind of resource. A push pull legs advanced workout demands more weekly volume, smarter progression and equipment that lets you load movements properly. This list covers six options that span a structured advanced program, a weighted sled for conditioning, loading accessories, a home pull-up station, a bodyweight training book and a seated leg machine. Our selection criteria were specification clarity, brand reputation for the category, and patterns in owner feedback, with a preference for products that support progressive overload and full-body coverage. We did not test these items ourselves; the descriptions below rely on manufacturer listings and commonly reported owner experiences.
Our top picks at a glance
- 1
TOP CHOICEBest overallIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 2
TOP CHOICEBest for home gym pulling and dippingMulti-Function Adjustable Height Pull Up Bar Power Tower Dip Station Home Gym EquipmentView on Amazon - 3
TOP CHOICEBest for conditioning and sled workSteel Power Training SledView on Amazon - 4
Best for bodyweight progressionCalisthenics Workout Book for Beginners & Advanced Training: Plateau-Proof ExercisesView on Amazon - 5
Best for isolation and leg workJ10 Leg Extension and Curl Machine, Adjustable Leg Curl Machine for Home GymView on Amazon - 6
Best budget pick for accessory workAnkle Bands for Working Out, Kickbacks Hip, Leg Glute, Resistance WorkView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Iron Week: The 6-Day Muscle Building Blueprint | Structured advanced push pull legs programming | Six-day split with exercise guide and form tips |
| Steel Power Training Sled | Conditioning and athletic strength | Compatible with 1″ and 2″ plates |
| Ankle Bands for Working Out with Cuffs | Accessory glute and leg work | Cuff-style resistance bands with poster |
| Multi-Function Pull Up Bar Power Tower | Home pulling, dipping and core work | Adjustable height station |
| Calisthenics Workout Book for Beginners & Advanced Training | Bodyweight progression without heavy equipment | 90-day program with video demos |
| J10 Leg Extension and Curl Machine | Leg isolation at home | Seated extension and lying curl in one unit |
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)
Best for: Lifters who want a complete, written advanced push pull legs program
This suits intermediate-to-advanced lifters who already understand compound lifts and want a structured six-day plan rather than building their own from scratch. It is a good fit if you train five or six days a week and want guidance on progressive overload across the cycle.
Key specs
- Format: six-day Push, Pull, Legs rotation (two cycles per week)
- Includes a full exercise guide and form tips
- Built around progressive overload principles
Pros
- Clear weekly structure removes guesswork about exercise selection
- Form guidance helps reduce technique errors on heavy compound work
- Progression framework makes it easier to track load increases
Cons
- Six training days demand strong recovery habits and sleep
- Beginners may find the volume too high without a stepping-stone phase
Bottom line: The strongest pick for lifters ready to commit to a demanding, organized advanced program.
Steel Power Training Sled
Suitable for 1" & 2" Plates, Steel Power Training Sled for Athletic Exercise and Speed Improvement Workout Weight Sled for Speed & Athletic Strength Training
Best for: Athletes and lifters adding conditioning and sled-push work to a push pull legs week
This is aimed at people who want to build leg drive, work capacity and athletic strength alongside their structured lifting. It works well as a finisher or a dedicated conditioning day rather than a replacement for heavy squats.
Key specs
- Designed to accept 1-inch and 2-inch weight plates
- Steel construction for sled push and pull drills
Pros
- Adds loaded conditioning without heavy joint impact
- Plate compatibility lets you scale resistance gradually
- Useful for both push and pull style movement patterns
Cons
- Needs a flat, open surface and enough space to push and pull
- Plates are sold separately, so total setup cost grows
Bottom line: Best for lifters who want a conditioning tool that fits neatly into a push pull legs week.
Ankle Bands for Working Out, Kickbacks Hip, Leg Glute, Resistance Workout Equipment for Women
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: A budget-friendly way to add accessory glute and leg volume
These cuff-style bands suit anyone who wants easy, low-cost resistance for hip abduction, kickbacks and leg accessory work on leg days or between main lifts.
Key specs
- Cuff-style ankle attachment
- Includes an exercise poster for guidance
Pros
- Easy to slip on and use during leg or glute accessory sets
- Takes up almost no storage space
- Good for warm-ups and activation before heavy squats
Cons
- Resistance is limited compared with loaded machines or plates
- Bands can lose tension over time with heavy use
Bottom line: A useful accessory for lifters on a tight budget, but not a substitute for heavy leg training.
Multi-Function Adjustable Height Pull Up Bar Power Tower Dip Station Home Gym Equipment
Multi-Function Adjustable Height for Pull‑Ups, Dips, Push‑Ups, Vertical Knee Raises, Core & Full‑Body Home Gym Workouts Pull Up Bar Power Tower Dip Station Home Gym Equipment
Best for: Adding pull-ups, dips and vertical knee raises to a home push pull legs routine
This suits lifters training at home who need a stable station for weighted or bodyweight pulling, dipping and core work. It covers the pull and push days well when a gym is not an option.
Key specs
- Adjustable height for pull-ups, dips, push-ups and knee raises
- Freestanding power tower design
Pros
- Covers vertical pulling, dipping and core work in one footprint
- Height adjustment accommodates different body sizes
- Supports progression from assisted to weighted movements
Cons
- Requires a ceiling clearance and open floor space
- Assembly and stability checks are needed before heavy loading
Bottom line: The best option here for home lifters who want a complete upper-body pulling and pushing station.
Calisthenics Workout Book for Beginners & Advanced Training: Plateau-Proof Exercises
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
Best for: Progressing bodyweight push, pull and leg movements without a full gym
This book suits advanced trainees who want harder bodyweight variations and a structured 90-day plan. It pairs well with a pull-up bar when gym access is limited.
Key specs
- 90-day step-by-step program
- Includes video demonstrations and anatomical illustrations
Pros
- Offers progression options beyond basic push-ups and squats
- Anatomical illustrations help with muscle awareness
- Works as a guide for home training with minimal equipment
Cons
- Bodyweight work alone may limit heavy strength gains for some lifters
- Video content depends on access to the linked materials
Bottom line: A strong resource for advanced home trainees who want plateau-breaking bodyweight ideas.
J10 Leg Extension and Curl Machine, Adjustable Leg Curl Machine for Home Gym
J10 Leg Extension and Curl Machine, Adjustable Leg Curl Machine for Home Gym, Seated Leg Extension and Lying Curl Machine for Lower Body Workouts
Best for: Isolated quad and hamstring work on leg day at home
This machine suits lifters who want targeted knee-extension and knee-flexion work to complement squats and hinges. It is especially useful for training legs without a commercial gym.
Key specs
- Seated leg extension and lying leg curl in one unit
- Adjustable for home gym use
Pros
- Isolates quads and hamstrings for accessory volume
- Combines two leg movements in one footprint
- Adjustability helps fit different body sizes
Cons
- Takes up a meaningful amount of floor space
- Build quality and weight limits should be checked against the manufacturer’s listing
Bottom line: A practical choice for home lifters who want dedicated leg isolation on their leg day.
Buying Guide
Program Structure and Training Frequency
Advanced push pull legs programs vary widely in weekly frequency. A six-day split hits each muscle group twice per week, while a three-day version hits each once. Match the program to the recovery you actually get. If you sleep under seven hours or work physically demanding jobs, a lower-frequency plan will likely serve you better.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Calisthenics Workout Book for Beginners & Advanced Training
Progressive Overload Tools
Progression requires a way to add load. Plates, adjustable resistance and assisted-to-weighted progressions all work, but you need a clear method for increasing reps or weight each week. Log your sets so you can see whether you are actually moving forward.
Good picks for this: Steel Power Training Sled, Multi-Function Pull Up Bar Power Tower
Space and Footprint
Measure your training area before buying. A power tower generally needs a few feet of clearance above and around it, and a sled needs a long straight lane. Leave room to move safely, and check ceiling height for pull-up stations.
Good picks for this: Multi-Function Pull Up Bar Power Tower, J10 Leg Extension and Curl Machine
Resistance Type and Range
Bands are convenient but tension changes through the range and can fade with use. Cable and pin-loaded machines offer more consistent resistance. Choose the resistance type that matches the movement you need to train.
Good picks for this: Ankle Bands for Working Out with Cuffs, J10 Leg Extension and Curl Machine
Compatibility and Accessories
Check plate sizes before buying a sled or bar-based tool. Many sleds accept standard 1-inch and 2-inch plates, but confirm the listing. Accessories like bands, handles and cuffs should be checked for fit and attachment method.
Good picks for this: Steel Power Training Sled, Ankle Bands for Working Out with Cuffs
Durability and Materials
Steel frames and welded joints generally hold up better than thin tubing under repeated heavy loading. For bands, look for reinforced stitching and clear weight or tension ratings. Inspect equipment regularly for cracks, loose bolts or fraying.
Good picks for this: Multi-Function Pull Up Bar Power Tower, Steel Power Training Sled
Programming Guidance and Form Support
If you are unsure how to structure exercise order, rep ranges and rest periods, a written program with form notes can save months of trial and error. Written guidance also helps you progress safely on heavy compound lifts.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Calisthenics Workout Book for Beginners & Advanced Training
FAQ
Is a push pull legs split good for advanced lifters?
Yes. Push pull legs splits allow high weekly volume per muscle group and clear separation of movement patterns, which many advanced lifters use for hypertrophy and strength. Success depends on recovery, sleep and nutrition.
How many days per week should an advanced push pull legs workout be?
Common advanced versions run four to six days per week. Six days gives each muscle two sessions weekly, while a three-day version gives one. Choose the frequency you can recover from consistently.
Do I need a gym for an advanced push pull legs routine?
No. Home setups with a pull-up station, bands, a sled and bodyweight progressions can cover most movements. A gym adds access to heavier machines and cables, which can make some progressions easier to load.
How do I know when to progress my weights?
A common approach is to increase load once you hit the top of your target rep range for all prescribed sets with good form. Keep a training log so you can compare sessions over time.
Should I train to failure on every set?
Not usually. Many lifters stop one to three reps short of failure on most working sets and reserve near-failure work for the final set of select exercises. Fatigue management matters more than maximal effort on every set.
Is an advanced push pull legs workout safe for everyone?
Not necessarily. High volume and heavy compound lifts place real demands on joints and the cardiovascular system. If you have an injury, a medical condition or are returning from a long layoff, consult a qualified healthcare provider or certified trainer before starting.
Conclusion
For a complete, structured advanced push pull legs workout, Iron Week is the most comprehensive choice here. Home lifters needing pulling and dipping capacity should look at the power tower, while those adding conditioning will benefit from the sled. The calisthenics book suits bodyweight progression, the leg machine handles isolation at home, and the ankle bands are a practical budget accessory. Pick the tool that solves your current gap, and build your program around consistent progression rather than novelty.
Sources
- Physical activity guidelines and recommended strength training frequency for adults (cdc.gov)
- Home fitness equipment safety information, including assembly and weight-limit guidance (cpsc.gov)
- Position guidance on resistance training volume, progression and program design (acsm.org)
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 at Home: 6 Best Resistance Tools Compared (2026)
- Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide
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.
