By Emily ParkerUpdated November 2026
Choosing an athlean-x push pull legs program means deciding how much structure, video instruction and written detail you need to train consistently. This comparison looks at five resources that organize a push, pull and legs split around the same core idea: grouping muscles by movement pattern, training each group about twice a week, and progressing load over time. Our selection criteria were specification clarity, brand reputation, how complete the program is (exercises, sets, reps, rest and progression), and the patterns owners tend to mention in feedback, such as ease of following the plan or how well it scales for beginners versus advanced lifters. No product here was tested in a lab or used by our writers, and the notes below reflect published listing information and general owner feedback patterns.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Program and Training LogView on Amazon - 2
TOP CHOICEBest for coaching supportUltimate Push Pull Legs (PPL) Gym Program – Complete Workout System for Muscle GrowthView on Amazon - 3
TOP CHOICEBest for tracking progressThe BodyBlueprint Workout Program: Push/Pull/Legs SplitView on Amazon - 4
Best for running-based conditioningPRPL Fitness Program: Push Run Pull Legs Fitness ProgramView on Amazon - 5
Best for home trainingCalisthenics Workout Book for Beginners & Advanced TrainingView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Program and Training Log | Lifters who want a printable plan plus a place to record sets | Combined program and logbook for strength and hypertrophy |
| Ultimate Push Pull Legs (PPL) Gym Program | Gym-goers who want exercise demonstrations and a complete system | Demonstration links alongside the training structure |
| The BodyBlueprint Workout Program | Lifters who like a clearly organized push/pull/legs split | Dedicated push/pull/legs split layout |
| PRPL Fitness Program | People who want to combine lifting days with running | Push, run, pull, legs structure |
| Calisthenics Workout Book for Beginners & Advanced Training | Home trainers who train with bodyweight only | 90-day plan with video demos and anatomical illustrations |
Push Pull Legs Program and Training Log
Push Pull Legs Program and Training Log: Strength and Hypertrophy Program and Training Logbook
Best for: Overall strength and muscle-building plans with built-in tracking
This is a good fit for lifters who like to follow a written plan and keep a record of every session. Owners often describe the training log as the main value, since it makes it easy to see when a weight or rep target has stalled.
Key specs
- Format: program plus training logbook (as stated in the listing name)
- Focus: strength and hypertrophy push/pull/legs split
Pros
- Pairs the plan with a logging system, so progress is easy to review
- Clear split structure for building a weekly schedule
- Works well for lifters who prefer paper over apps
Cons
- Limited instruction on individual exercise technique
- Requires you to already know a basic gym exercise library
Bottom line: A strong pick for lifters who want a straightforward split and a paper log to track progress.
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: Gym-goers who want demonstrations and a full coaching-style system
This suits people who learn better by watching movements performed than by reading descriptions. The listing emphasizes that it is a complete coaching system rather than only a PDF, which matters if you are newer to structured lifting.
Key specs
- Format: complete training system with demonstration links
- Focus: muscle growth through a push/pull/legs split
Pros
- Demonstration links help with exercise form
- Presented as a full system rather than a single document
- Good structure for beginners building a gym routine
Cons
- Relies on online access for the demonstration content
- May feel more prescriptive than experienced lifters want
Bottom line: Best for gym trainees who want technique support alongside a complete split.
The BodyBlueprint Workout Program: Push/Pull/Legs Split
The BodyBlueprint Workout Program: Push/Pull/Legs Split
Best for: Lifters who want a clearly organized push/pull/legs split with progression built in
This is aimed at people who want the split itself to be the centerpiece, with the workouts laid out in a consistent weekly rhythm. It suits intermediate trainers who already understand terms like progressive overload and deload weeks.
Key specs
- Format: workout program focused on a push/pull/legs split
Pros
- Clear focus on the push/pull/legs structure
- Logical weekly rotation that is easy to repeat
- Suits lifters who want a dedicated split rather than a general plan
Cons
- Specific details (exact sets and rep schemes) should be checked against the full listing
- Less suited to people who want a home-only or running-focused plan
Bottom line: A solid choice for intermediate lifters who want a focused, repeatable push/pull/legs split.
PRPL Fitness Program: Push Run Pull Legs Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: Trainees who want to combine resistance training with running
This program adds a running component to the traditional split, which makes it a better match for people who want general fitness and conditioning alongside muscle gain. If your only goal is maximizing size, a pure lifting split may be simpler.
Key specs
- Format: fitness program with push, run, pull and legs days
Pros
- Builds conditioning into the weekly structure
- Useful for runners who also want to lift
- Clear day-by-day organization
Cons
- Running volume may need adjusting if recovery is limited
- Less focused on pure hypertrophy than a dedicated lifting split
Bottom line: Ideal for people who want lifting and running in one plan rather than a lifting-only split.
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: Home trainers who want a push/pull/legs style plan with no equipment
If you do not have a gym, this is the most relevant option on the list. The listing describes a 90-day program with video demos and anatomical illustrations, which helps with exercise selection and form.
Key specs
- Format: printed book with step-by-step plans
- Duration: 90-day program (as stated in the listing name)
- Includes video demos and anatomical illustrations
Pros
- Designed for home training with bodyweight exercises
- Covers beginner through advanced levels
- Illustrations and video demos support technique
Cons
- Bodyweight progression can be limiting for very strong lifters
- Requires access to the online demos for full benefit
Bottom line: Best for people training at home without weights who want a structured, progressive plan.
Buying Guide
Program structure and split design
Check how the program distributes muscle groups across the week. A standard push/pull/legs split trains each group about twice weekly, which many lifters find a good balance of frequency and recovery. Confirm the number of training days per week matches your schedule before buying.
Good picks for this: Push Pull Legs Program and Training Log, The BodyBlueprint Workout Program
Progression and periodization
Look for a plan that tells you how to increase difficulty over time, such as adding load, reps or sets. Without progression guidance, many people repeat the same workouts until they stall. Programs that include deload or recovery weeks are generally more sustainable.
Good picks for this: Push Pull Legs Program and Training Log, Ultimate Push Pull Legs (PPL) Gym Program
Exercise instruction and demonstrations
If you are newer to lifting, written descriptions alone may not be enough. Check whether the resource includes illustrations, video links or clear technique cues. Good form matters more than the specific exercise list, especially on heavy compound lifts.
Good picks for this: Ultimate Push Pull Legs (PPL) Gym Program, Calisthenics Workout Book for Beginners & Advanced Training
Equipment requirements
Match the program to the equipment you have access to. Gym-based splits assume barbells, dumbbells and machines, while home programs rely on bodyweight or minimal gear. Choosing a plan that requires equipment you lack is a common reason people abandon a program.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Ultimate Push Pull Legs (PPL) Gym Program
Training goals and conditioning
Decide whether your priority is muscle size, strength, general fitness or a mix. A pure lifting split will emphasize hypertrophy and strength, while a program that includes running adds cardiovascular work that can affect recovery. Pick the format that matches your main goal.
Good picks for this: PRPL Fitness Program, The BodyBlueprint Workout Program
Tracking and record keeping
Tracking sets, reps and loads makes progression measurable. A logbook or structured tracking section helps you see trends across weeks. If you prefer apps or spreadsheets, make sure the program’s structure is easy to transfer into your tracking method.
Good picks for this: Push Pull Legs Program and Training Log
Recovery and volume
Check how many total sets the program prescribes per session. Higher volume can drive growth but needs adequate sleep, nutrition and rest days. If you are new to training, start with a lower-volume plan and build up. Consult a qualified professional before starting any new program, especially if you have injuries, medical conditions or are returning to training after a long break.
Good picks for this: The BodyBlueprint Workout Program, Calisthenics Workout Book for Beginners & Advanced Training
FAQ
Is an athlean-x push pull legs program good for beginners?
It can be, provided you choose a version with clear exercise instruction and start at a manageable volume. Beginners should focus on learning technique for the main compound lifts and progress gradually. Demonstrations or illustrated guides are especially helpful at this stage.
How many days per week should I train on a push pull legs split?
A common setup is six days per week, with push, pull and legs each trained twice, or three days per week with each session done once. Choose the frequency your recovery and schedule allow. Three days is often easier to sustain for people with limited time.
Can I follow a push pull legs program at home?
Yes, but you will need an alternative to heavy barbell and machine work. Bodyweight programs can build strength and muscle for many people, particularly beginners, though very advanced lifters may need added resistance such as bands or weights.
Should I track my workouts on a push pull legs split?
Tracking is one of the most reliable ways to ensure progressive overload. Record sets, reps and load for each exercise so you can see when to increase weight or reps. A logbook, notes app or spreadsheet all work.
How long should I follow one push pull legs program before changing?
Many lifters run a single structured block for about 8 to 12 weeks before reassessing. Changing too often makes it hard to judge whether the program is working. Plans that include a deload week help you recover before starting the next block.
Do I need to rest between push, pull and legs days?
Rest is built into the rotation, since each muscle group gets a rest day before it is trained again. If you train six days per week, you typically have one rest day. Adjust the order or add rest if you notice persistent soreness, poor sleep or declining performance.
Is a push pull legs split better than full body training?
Neither is universally better. Push pull legs allows more volume per muscle group per session, while full body training trains each muscle more often with fewer sets. The best choice depends on your schedule, experience and goals.
Conclusion
The right athlean-x push pull legs program depends on what you need most. The Push Pull Legs Program and Training Log suits lifters who want a clear split with built-in tracking. The Ultimate Push Pull Legs (PPL) Gym Program is a good choice for gym-goers who want demonstrations and a full system. The BodyBlueprint Workout Program fits lifters who want a focused, repeatable split. PRPL Fitness Program works best for people combining lifting with running, and the Calisthenics Workout Book for Beginners & Advanced Training is the most practical option for home training without equipment. For related reading, see Athlean-X Push Pull Legs Workout: 6 Best Picks Compared (2026) and Athlean X Push Pull Legs: A Step-by-Step Guide to Building Your Split.
Sources
- Physical activity guidelines and recommended weekly muscle-strengthening activity for adults (cdc.gov)
- Position statements on resistance training frequency, volume and progression (acsm.org)
- Research summaries on resistance training and muscle hypertrophy (nih.gov)
Related reading
- Push Pull Legs Split Athlean X: 7 Best Leg Stretchers and Machines (2026)
- Upper Body Lower Body Push Pull Legs: 5 Best Programs Compared (2026)
- Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026)
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.
