By Emily ParkerUpdated November 2026
If you are searching for a men’s health push pull legs program, you probably want a structured split that builds muscle and strength without guesswork. The six options below are printed programs, training journals and complete coaching systems that follow the push, pull and legs structure. Each was assessed against the criteria that matter most for a PPL plan: clarity of the weekly layout, how sets, reps and progression are spelled out, whether exercise instruction is included, the level of experience the program assumes, and how well the product suits a gym or home setup.
Our top picks at a glance
- 1
TOP CHOICEBest overallUltimate Push Pull Legs (PPL) Gym Program – Complete Workout System for Muscle GrowthView on Amazon - 2
TOP CHOICEBest for beginnersPRPL Fitness Program: Push Run Pull Legs Fitness ProgramView on Amazon - 3
TOP CHOICEBest for logging progressPush Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 PagesView on Amazon - 4
Best for advanced liftersIron Week: The 6-Day Muscle Building Blueprint: Advanced Push • Pull •View on Amazon - 5
Best for comparing splitsBEST GYM SPLIT FOR NATURAL BODYBUILDERS: Arnold Split or Push Pull Legs or Bro SplitView on Amazon - 6
Best for home gymsHeavy Duty Full Body Workout Equipment for Home Gym, Effective for GluView on Amazon
Our Top Picks
Before the table, a quick note on how to read it. Most men starting out with a men’s health push pull legs split want a program that spells out every exercise, set and rep range, because the hardest part of PPL is usually week three, when motivation drops and the plan is vague. Products that include demonstrations and progression rules solve that problem. Products that are journals or equipment solve different ones. The list is ordered by how well each fits the overall criteria, not by any sales figure.
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Ultimate Push Pull Legs (PPL) Gym Program | Men who want a complete coaching system | Structured PPL system with demonstration links |
| PRPL Fitness Program | Beginners new to push/pull/legs | Simple weekly layout built around three day types |
| Push Pull Legs Workout Routine Tracker Journal | Lifters who track sets and loads | 110 pages of daily logging space |
| Iron Week: The 6-Day Muscle Building Blueprint | Experienced lifters training six days a week | Form tips and progressive overload guidance |
| BEST GYM SPLIT FOR NATURAL BODYBUILDERS | Men comparing PPL with other splits | Side-by-side look at Arnold, PPL and bro splits |
| Heavy Duty Full Body Workout Equipment for Home Gym | Men training PPL at home | Leg press and lat pulldown in one unit |
Ultimate Push Pull Legs (PPL) Gym Program – Complete Workout System for Muscle Growth
Ultimate Push Pull Legs (PPL) Gym Program – Complete Workout System for Muscle Growth — With demonstration links : This is NOT just an eBook or a PDF, this is a complete coaching system.
Best for: Men who want a full, guided push pull legs system rather than a single page of workouts.
This program suits someone who has trained before, understands basic exercise names, and wants the structure, exercise selection and progression already decided. It is a good fit for a man who has tried PPL on his own, lost momentum, and wants a plan with clear rules for when to add weight.
Key specs
- Format: complete program, not a PDF-only workout sheet
- Split: push, pull and legs training days
- Includes demonstration links for exercises
- Built for muscle growth with set and rep structure
Pros
- Exercise demonstrations reduce guesswork on form.
- Structure makes it easy to follow week to week.
- Covers the full PPL system rather than just a template.
Cons
- Assumes some familiarity with gym terms and equipment.
- Requires a gym with a reasonable range of equipment to follow fully.
Bottom line: The most complete option here. A strong choice for a man committed to a full PPL block who wants everything planned in advance.
PRPL Fitness Program: Push Run Pull Legs Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: Beginners who want a simple push/pull/legs structure with minimal decisions.
This program is aimed at men who are new to organized training or who have only done full-body workouts. It keeps the weekly layout easy to read, so the focus stays on consistency and learning the lifts.
Key specs
- Format: fitness program with a push, pull, legs structure
- Designed for a weekly rotation of training days
Pros
- Simple layout suits first-time PPL trainees.
- Keeps weekly planning to a minimum.
- Clear division between the three training days.
Cons
- Less detail for advanced progression than more comprehensive systems.
- Owners who want heavy exercise instruction may need to add their own resources.
Bottom line: A sensible starting point for a beginner who wants a straightforward men’s health push pull legs plan without a steep learning curve.
Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Best for: Men who already have a PPL plan and want a dedicated place to record sets, reps and loads.
A journal does not teach you the split, but it solves a common problem: forgetting what you lifted last week. It is useful for anyone practicing progressive overload, since you cannot add weight deliberately if you do not know what you used before.
Key specs
- Format: workout routine tracker and daily log
- Page count: 110 pages
- Designed for push, pull and legs entries
Pros
- Makes progressive overload easy to track.
- Portable and works with any gym or home setup.
- Inexpensive way to stay organized.
Cons
- Contains no exercise instruction or programming.
- Works best alongside a program you already follow.
Bottom line: The right pick for a man who has a plan and needs a record. Pair it with one of the programs above.
Iron Week: The 6-Day Muscle Building Blueprint: Advanced Push • Pull • Legs Workout Program
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: Experienced lifters who can train six days a week and want advanced push, pull and legs days.
This program is built for men who have a solid base of strength, can recover between high-volume sessions, and want detailed guidance on form and progressive overload. It is less suitable for someone still learning the basic lifts.
Key specs
- Format: six-day push, pull and legs program
- Includes exercise guide and form tips
- Focus on progressive overload
Pros
- Advanced structure with detailed exercise guidance.
- Progressive overload is built into the approach.
- Good for lifters who want a six-day split.
Cons
- Six training days leave little room for recovery in a busy week.
- Too demanding for true beginners.
Bottom line: A strong option for an intermediate or advanced lifter who wants a demanding men’s health push pull legs block and has the recovery to match.
BEST GYM SPLIT FOR NATURAL BODYBUILDERS: Arnold Split or Push Pull Legs or Bro Split
BEST GYM SPLIT FOR NATURAL BODYBUILDERS: ARNOLD SPLIT OR PUSH PULL LEG OR BRO SPLIT WHICH IS BEST ?
Best for: Men comparing push pull legs with other popular splits before committing to one.
If you are unsure whether PPL is the right structure, this resource frames it against the Arnold split and the bro split. It is most useful before you start a program, not during one.
Key specs
- Format: comparison guide covering three splits
- Splits covered: Arnold, push pull legs and bro split
Pros
- Helps you choose a split based on your schedule and goals.
- Puts three common splits side by side.
- Useful framing for natural lifters.
Cons
- Does not provide a full training program to follow.
- Comparisons are general and may not match your individual recovery.
Bottom line: Worth reading if you are still deciding on a structure. It will not replace a detailed program.
Heavy Duty Full Body Workout Equipment for Home Gym, Includes Weight Storage Leg Press Machine and LAT Pull Down
Heavy Duty Full Body Workout Equipment for Home Gym, Effective for Glutes, Hamstrings & Quads, Includes Weight Storage Leg Press Machine & LAT Pull Down
Best for: Men who want to run a push pull legs split at home and need pulling and leg movements covered by equipment.
The legs and pull days of a PPL split are the hardest to cover at home without machines. This unit adds a leg press and lat pulldown, which fills those gaps, while the push day can be covered with dumbbells or bodyweight work.
Key specs
- Type: home gym equipment with leg press and lat pulldown
- Includes weight storage
- Targets glutes, hamstrings and quads according to the listing
Pros
- Covers leg and pull movements that are hard to do at home.
- Weight storage keeps the setup organized.
- Reduces the need for a full commercial gym.
Cons
- Requires dedicated floor space and assembly.
- Does not replace a full range of free weights for push day.
Bottom line: The best fit for a home lifter who wants machine-based leg and pull training within a men’s health push pull legs plan.
Buying Guide
Program Structure and Weekly Layout
Check how many training days the plan assumes. A three-day push, pull, legs cycle repeated twice gives six sessions, while a single pass gives three. Look for a clear note on which days to train consecutively and how many rest days sit between them.
Good picks for this: PRPL Fitness Program, Ultimate Push Pull Legs (PPL) Gym Program
Set and Rep Guidance
A useful program states set counts and rep ranges for each exercise, not just exercise names. Hypertrophy-focused plans commonly use moderate loads for roughly 6 to 12 reps, though the right range depends on the individual lift. Vague instructions make progression hard to measure.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Ultimate Push Pull Legs (PPL) Gym Program
Progressive Overload Tools
Muscle growth depends on gradually increasing load, reps or sets over time. Decide whether you will track this on paper, in an app or in a journal, and make sure the program tells you when to add weight.
Good picks for this: Push Pull Legs: A PPL Workout Routine Tracker Journal, Iron Week: The 6-Day Muscle Building Blueprint
Experience Level
Match the program to your training history. Beginners benefit from simpler layouts and clear form cues. Intermediate and advanced lifters can handle higher weekly volume and more complex exercise selection.
Good picks for this: PRPL Fitness Program, Iron Week: The 6-Day Muscle Building Blueprint
Equipment and Gym Access
PPL needs leg and pull movements, which often rely on machines or cables. Check your available equipment before choosing a plan. If you train at home, look for alternatives to machine exercises or equipment that fills the gaps.
Good picks for this: Heavy Duty Full Body Workout Equipment for Home Gym, Ultimate Push Pull Legs (PPL) Gym Program
Exercise Instruction and Form Guidance
Demonstrations, written cues and form tips reduce the risk of poor technique, especially on heavy compound lifts. If you are unfamiliar with a movement, prioritize resources that show it clearly.
Good picks for this: Ultimate Push Pull Legs (PPL) Gym Program, Iron Week: The 6-Day Muscle Building Blueprint
Choosing Between Splits
PPL is one of several common splits. If you are still weighing options, compare how often each muscle group is trained and how much weekly volume each split delivers. A comparison guide can help you decide before committing to a block of training.
Good picks for this: BEST GYM SPLIT FOR NATURAL BODYBUILDERS
FAQ
Is a push pull legs split good for men’s health and muscle building?
A push pull legs split groups muscles by movement pattern, which lets you train each area with enough volume across the week. Many men use it to build muscle and strength. Results depend on total training volume, nutrition, sleep and consistency rather than the split alone.
How many days a week should I train push pull legs?
Common options are three days (one push, one pull, one legs day, with rest between), or six days (the full cycle run twice). Three days suits busier schedules or beginners, while six days suits experienced lifters who recover well.
Do I need a gym for a push pull legs routine?
Not necessarily. Dumbbells, resistance bands and bodyweight exercises can cover push and pull days, and a leg-focused setup can handle the legs day. Machines such as a leg press or lat pulldown make the program easier to run fully, which is why home gyms with these movements are useful.
How should I progress my weights on a PPL program?
Choose a rep range for each exercise, then add weight once you can complete all sets within that range with good form. Logging your sets, reps and loads makes this easy to track. A small increase each time you hit the top of the range is a common approach.
Is push pull legs better than a full body workout?
Both can work. Full body training hits each muscle more often per week, which some lifters prefer. PPL spreads volume across more sessions and allows heavier work per muscle group in each session. Your schedule and recovery will decide which fits better.
Can beginners follow a push pull legs program?
Yes, if the program is simple and you learn the exercises with correct form first. Start with lighter loads, focus on technique and avoid adding too many sets early on. If you have an injury, existing health condition or are returning after a long break, speak with a doctor or qualified coach before starting.
How long should I follow a PPL split before changing it?
Many lifters run a block of six to twelve weeks before adjusting exercises, volume or intensity. Keep a log so you can see whether your loads and reps are improving. If progress stalls for several weeks, it may be time to change the program.
Conclusion
For a complete, guided men’s health push pull legs plan, the Ultimate Push Pull Legs (PPL) Gym Program is the most thorough option here. Beginners who want a simple layout should start with the PRPL Fitness Program. Anyone who needs to log progress should add the tracker journal to whichever program they choose. Experienced lifters training six days a week will find the Iron Week program the most demanding and detailed. Men still deciding on a split can use the comparison guide, and home lifters who need leg and pull machines should consider the home gym equipment. Pick the product that matches your experience, schedule and equipment access.
Sources
- Physical activity guidelines and recommended weekly strength training for adults (cdc.gov)
- Position guidance on resistance training volume, progression and exercise prescription (acsm.org)
- Research summaries on resistance training and muscle hypertrophy (nih.gov)
Related reading
- Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?
- Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?
- Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?
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.
