By Graham FisherUpdated November 2026
A push pull legs workout plan for muscle gain works best when the program gives you enough weekly volume, a clear progression path and exercises you can repeat consistently for months. Choosing among the many books and guides on the market is harder than it looks, because most promise rapid results without showing how the training is structured. The picks below were selected by reviewing the stated program length, training focus, equipment requirements and the kind of progression each resource teaches. We weighted plans that spell out sets, reps and how to advance loads over those that rely on vague motivation. Nothing here reflects personal testing; these are research-based comparisons built from listing details, author credentials and owner feedback patterns.
Our top picks at a glance
- 1
TOP CHOICEBest overallMen's Health Muscle After 40 At HomeView on Amazon - 2
TOP CHOICEBest for long-term progressionJim's Weight Training & Bodybuilding Workout PlanView on Amazon - 3
TOP CHOICEBest for home training without weightsCalisthenics Workout Book for Beginners & Advanced TrainingView on Amazon - 4
Best for beginnersBodybuilding for BeginnersView on Amazon - 5
Best for a full-year plan2026 Bodybuilding Training For A YearView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Men’s Health Muscle After 40 At Home | Home training with minimal equipment | 12-week strength plan |
| Jim’s Weight Training & Bodybuilding Workout Plan | Long-term progressive overload | Full year of progressive weight training |
| Calisthenics Workout Book for Beginners & Advanced Training | Bodyweight muscle building | 90-day program with video demos |
| Bodybuilding for Beginners | New lifters learning technique | Illustrated exercises and workout plans |
| 2026 Bodybuilding Training For A Year | Lifters wanting a structured annual cycle | Annual training plan for size and strength |
Men’s Health Muscle After 40 At Home
Men's Health Muscle After 40 At Home: Maximize gains using minimal equipment in this 12-week strength training plan you can do at home!
Best for: Home training with minimal equipment
This plan suits lifters who train at home or have limited gym access and want a defined 12-week block with a clear start and finish. It is written around a single goal of building muscle with minimal gear, so it works well for those who want a contained cycle before moving on to a new split.
Key specs
- Format: 12-week strength training plan
- Equipment: designed for minimal equipment at home
- Focus: muscle maximization, particularly for lifters over 40
Pros
- Clear 12-week structure with a defined beginning and end
- Low equipment requirement makes it accessible at home
- Targeted toward recovery needs of older lifters
Cons
- Limited heavy-load progression compared with a full gym program
- Fixed 12-week length may need supplementing for continued growth
Bottom line: A strong pick for home lifters over 40 who want a structured block without buying much equipment.
Jim’s Weight Training & Bodybuilding Workout Plan
Jim's Weight Training & Bodybuilding Workout Plan: Build muscle and strength, burn fat & tone up with a full year of progressive weight training … (Weight training & resistance workouts)
Best for: Long-term progressive overload
This resource fits lifters who already have basic technique and want a year-long progression roadmap. Its emphasis on continuous progressive weight training makes it a good match for a push pull legs split, since you can rotate sessions and add load over time.
Key specs
- Duration: a full year of progressive training
- Focus: building muscle and strength, burning fat and toning
- Equipment: weight training and resistance workouts
Pros
- Long timeline supports sustained progressive overload
- Covers strength, size and body composition goals together
- Works well alongside a push, pull and legs rotation
Cons
- Assumes some training experience and gym access
- Less suited to complete beginners who need technique basics first
Bottom line: Best for intermediate lifters who want one resource to guide a full year of gains.
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
Best for: Bodyweight muscle building
This book suits people who cannot or prefer not to lift heavy weights. It applies push, pull and leg logic to bodyweight movements, making it a practical option for building muscle at home or in a small space.
Key specs
- Program length: 90-day program
- Format: step-by-step plans with video demos and anatomical illustrations
- Equipment: bodyweight training
Pros
- Requires no gym equipment
- Includes video demos and anatomical illustrations for form checks
- Covers both beginner and advanced progressions
Cons
- Bodyweight loading has a ceiling for very strong lifters
- Muscle gain may be slower than with heavily loaded barbell work
Bottom line: The right choice for home trainees who want a complete muscle-building plan without weights.
Bodybuilding for Beginners
Bodybuilding for Beginners: The Practical Guide to Muscle Gain, Fat Burning and Sculpting a Chiseled Physique. (Illustrated exercises & Workout Plans)
Best for: New lifters learning technique
This guide is aimed at people starting out who need to understand how to build muscle, burn fat and sculpt a physique before adding complexity. It is a sensible foundation before moving into a full push pull legs schedule.
Key specs
- Focus: muscle gain, fat burning and physique sculpting
- Content: illustrated exercises and workout plans
Pros
- Illustrated exercises help with form for new lifters
- Covers nutrition-adjacent fat loss as well as muscle building
- Good primer for understanding training fundamentals
Cons
- Advanced lifters may find the content too introductory
- Less detail on long-term periodization
Bottom line: A solid starting point for beginners who want to learn the basics before committing to a split.
2026 Bodybuilding Training For A Year
2026 Bodybuilding Training For A Year: Annual Training Plan to Build Muscle, Gain Strength and Get Ripped
Best for: Lifters wanting a structured annual cycle
This annual plan suits lifters who prefer a fully planned calendar and want to follow one program through an entire year. It is well matched to a push pull legs rotation for those who train consistently several days per week.
Key specs
- Duration: one-year annual training plan
- Goals: build muscle, gain strength and get lean
Pros
- Full-year calendar removes guesswork about what to do next
- Targets muscle, strength and leanness in one plan
- Good for tracking long-term progress
Cons
- Rigid calendar may not suit lifters who need flexibility
- Requires consistent gym access for the full program
Bottom line: Ideal for committed lifters who want a complete year mapped out in advance.
Buying Guide
Program Length and Structure
Look for a plan that states its length and how sessions are organized. A push pull legs split typically runs six days per week or three days in a rotation. Programs that clearly show which muscle groups train on which day make it easier to follow consistently.
Good picks for this: 2026 Bodybuilding Training For A Year, Jim’s Weight Training & Bodybuilding Workout Plan
Progressive Overload Guidance
Muscle gain depends on gradually increasing training stress. A good plan explains how to add reps, sets or load over time. Aim for a rep range such as 6 to 12 for most compound lifts and add weight once you hit the top of the range for all working sets.
Good picks for this: Jim’s Weight Training & Bodybuilding Workout Plan, Men’s Health Muscle After 40 At Home
Equipment Requirements
Decide whether you train in a full gym, at home with dumbbells, or with bodyweight only. Plans written for minimal equipment can still build muscle, but heavy compound lifts are harder to progress without barbells or adjustable weights.
Good picks for this: Men’s Health Muscle After 40 At Home, Calisthenics Workout Book for Beginners & Advanced Training
Experience Level
Beginners need technique instruction and gentler volume. Intermediate and advanced lifters need more sets, heavier loads and more complex periodization. Match the resource to where you actually are, not where you hope to be in six months.
Good picks for this: Bodybuilding for Beginners, Jim’s Weight Training & Bodybuilding Workout Plan
Exercise Demonstrations and Instruction
Illustrations, photos or video demos help confirm form, especially for pulling and leg movements where mistakes are common. Check whether the resource includes visual guidance for each exercise.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Bodybuilding for Beginners
Recovery and Training Volume
Six-day splits deliver high weekly volume, which can be too much for some lifters. Plans that build in deload weeks or lower-volume options make it easier to recover. Consider how many hours per week you can realistically train and sleep.
Good picks for this: Men’s Health Muscle After 40 At Home, 2026 Bodybuilding Training For A Year
Durability and Format
Printed guides can be placed beside your equipment and marked up. Check that the format suits how you train, and whether you will reference it on a phone at the gym.
Good picks for this: Jim’s Weight Training & Bodybuilding Workout Plan, Bodybuilding for Beginners
FAQ
How many days per week should I follow a push pull legs plan for muscle gain?
Most lifters use either three days (one push, one pull, one legs, repeated) or six days (each session twice per week). Six days provides more weekly volume per muscle group, while three days suits people with less time. Choose the frequency you can sustain consistently.
How many sets and reps should I do for muscle growth?
A common approach is 3 to 4 working sets per exercise in the 6 to 12 rep range, training close to failure without reaching it on every set. Increase load when you can complete all sets at the top of the range with good form.
Can I build muscle with push pull legs using only dumbbells?
Yes, though progression is harder. Use adjustable dumbbells, slow the tempo, add pauses and increase reps before increasing weight. Bodyweight variations can add challenge for pulling and pushing movements.
Is push pull legs better than a full body split for building muscle?
Both can build muscle effectively. Push pull legs allows more focused sessions and higher volume per muscle group, while full body training trains each muscle more often. The better choice depends on your schedule and recovery.
How long does it take to see muscle gain on this type of plan?
Visible changes often take 8 to 12 weeks of consistent training, though individual rates vary with genetics, sleep, nutrition and training history. Track your lifts and measurements to confirm progress.
Should I consult a professional before starting a new training program?
Yes, especially if you have a heart condition, joint problems, high blood pressure or other health concerns. A doctor or qualified coach can confirm the program suits you. This article is general information, not individual medical advice.
Conclusion
For a push pull legs workout plan for muscle gain, the right pick depends on your experience, equipment and schedule. Lifters wanting a full year of structure should consider the 2026 annual training plan, while those who want long-term progressive overload may prefer Jim’s Weight Training & Bodybuilding Workout Plan. Home trainers without weights can look to the calisthenics book, and beginners should start with Bodybuilding for Beginners before moving to a more demanding split. For a broader look at program design, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps and Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide.
Sources
- Physical activity guidelines for adults, including recommended strength training frequency (cdc.gov)
- Position stands on resistance training for muscle hypertrophy and progression (acsm.org)
- Research summaries on resistance training volume and muscle growth (nih.gov)
Related reading
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Full Body Workout vs Push Pull Legs: Which Split Builds More Muscle?
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
- 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026
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.
