By Colin FosterUpdated November 2026
If you are building a push pull legs split, the hardest part is often not the schedule but choosing the right exercises and the right support tools to train them well. The best exercises for push pull legs split training are the ones that load each muscle group through a full range of motion, allow clean progression from week to week, and fit the equipment you actually have. This guide compares five products that support that process, from a written strength manual to a home push-up station and a flexibility machine. Each pick was evaluated on the basis of manufacturer specifications, brand reputation, and patterns in owner feedback, not on hands-on testing.
Our top picks at a glance
- 1
TOP CHOICEBest overallPractical Strength Guide With 12-Week Plans, Exercise Form, ProgressivView on Amazon - 2
TOP CHOICEBest for home push and pull workMQRW Push Up Board,Home Gym,Portable Exercise Equipment,Pilates Bar anView on Amazon - 3
TOP CHOICEBest for wrist-friendly pressingREADAEER Push Up Bars Gym Exercise Equipment Fitness 1 Pair Pushup HandlesView on Amazon - 4
Best for leg and hip flexibilityAmazeFan Leg Stretcher, 3 Bar Leg Split Stretching Machine, FlexibilitView on Amazon - 5
Best budget pickExercise Chart for Glutes, Legs, Back & Abs, Strength Training Guide wView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Practical Strength Guide With 12-Week Plans | Structuring progressive overload across all three days | 12-week plans with form and recovery guidance |
| AmazeFan Leg Stretcher | Leg day mobility and warm-ups | Three-bar split stretching frame |
| MQRW Push Up Board Home Gym Set | Full push and pull work at home | Board with resistance bands and ab wheel |
| READAEER Push Up Bars | Pressing with a neutral wrist position | Cushioned foam grips with non-slip base |
| Exercise Chart for Glutes, Legs, Back and Abs | Quick exercise selection and form reference | Printed chart of squats, lunges, deadlifts and core moves |
Practical Strength Guide With 12-Week Plans, Exercise Form, Progressive Overload, Nutrition, Recovery, and Progress Tracking Strength Training Manual
Practical Strength Guide With 12-Week Plans, Exercise Form, Progressive Overload, Nutrition, Recovery, and Progress Tracking Strength Training Manual – 12-Week Full Body Workout & Fitness Guide
Best for: Structuring progressive overload across all three days
This manual suits lifters who want a written framework rather than a collection of random workouts. A push pull legs split depends on sensible volume and steady progression, and a guide that covers both gives you a reference you can return to between sessions. It is most useful for intermediate trainees who already know the basic lifts and need a way to track and advance them.
Key specs
- 12-week training plans
- Coverage of exercise form, progressive overload, nutrition, recovery and progress tracking
- Full body workout and fitness guide format
Pros
- Built-in progression structure makes week-to-week planning easier
- Covers recovery and nutrition alongside training, which many split guides skip
- Useful reference for form cues during early weeks of a new split
Cons
- Printed programs may not match your exact schedule or equipment, so some adjustment is required
- Coverage is broad, so experienced lifters may find some sections basic
Bottom line: A good first purchase for lifters who want a structured written plan and a progression framework for their push, pull and leg days.
AmazeFan Leg Stretcher, 3 Bar Leg Split Stretching Machine, Flexibility Stretching Equipment
AmazeFan Leg Stretcher, 3 Bar Leg Split Stretching Machine, Flexibility Stretching Equipment for Ballet, Yoga, Dance, Martial Arts, MMA, Home Gym Exercise[US. Patent Design]
Best for: Leg day mobility and warm-ups
Leg training on a push pull legs split benefits from good hip and hamstring range, especially for squats, lunges and Romanian deadlifts. This stretching frame is designed for guided split and flexibility work, and it is commonly used by people who practice dance, martial arts or yoga and want to add the same stretches to a gym routine.
Key specs
- Three-bar leg split stretching design
- Intended for ballet, yoga, dance, martial arts and home gym use
Pros
- Makes split and hamstring stretching repeatable and easy to hold
- Compact frame suited to home use
- Useful as a warm-up station before leg sessions
Cons
- Limited use for push or pull days
- Stretching intensity needs to be built up gradually to avoid strain
Bottom line: Best for lifters whose main limitation on leg day is mobility rather than strength, and who want a dedicated stretching station.
MQRW Push Up Board, Home Gym, Portable Exercise Equipment, Pilates Bar and 20 Fitness Accessories
MQRW Push Up Board,Home Gym,Portable Exercise Equipment,Pilates Bar and 20 Fitness Accessories with Resistance Bands and Ab Roller Wheel,Full Body Workout at Home
Best for: Full push and pull work at home
For home trainees running a push pull legs split, the push and pull days are the hardest to cover without a full gym. This kit combines a push-up board, resistance bands and an ab roller, which together let you train chest, shoulders, triceps and some back and core work with minimal floor space.
Key specs
- Push-up board with bundled accessories
- Includes resistance bands, Pilates bar and ab roller wheel
- Marketed for full body workouts at home
Pros
- Covers push and some pull movements without a barbell or cable stack
- Portable and stores in a small space
- Resistance bands allow progression by changing band tension
Cons
- Resistance bands are generally less precise for progressive overload than free weights
- Leg training options are limited compared with the push and pull side
Bottom line: A sensible choice for home trainees who need a compact setup for push and pull days and can supplement legs with bodyweight or dumbbell work.
READAEER Push Up Bars Gym Exercise Equipment Fitness 1 Pair Pushup Handles
READAEER Push Up Bars Gym Exercise Equipment Fitness 1 Pair Pushup Handles with Cushioned Foam Grip and Non-Slip Sturdy Structure Push Up Bars for Men & Women
Best for: Pressing with a neutral wrist position
Push days often include push-ups and dips variations, and wrist discomfort is a common reason people cut those sets short. Push-up handles hold the hands in a more neutral position and lower the wrist angle, which many lifters find more comfortable for high-volume pressing.
Key specs
- Sold as a pair of push-up handles
- Cushioned foam grips
- Non-slip base structure
Pros
- Neutral wrist angle can reduce strain during pressing volume
- Foam grips add comfort on hard floors
- Simple, low-maintenance design
Cons
- Only covers push movements, not pull or leg training
- Stability depends on floor surface, so check for slipping on smooth floors
Bottom line: Good for lifters who want push-day comfort and a more wrist-friendly way to do push-ups and related pressing.
Exercise Chart for Glutes, Legs, Back and Abs, Strength Training Guide With Squats, Lunges, Deadlifts, Core Exercises
Exercise Chart for Glutes, Legs, Back & Abs, Strength Training Guide with Squats, Lunges, Deadlifts, Core Exercises Full Body Workout Poster for Home Gym
Best for: Quick exercise selection and form reference
A printed reference is a low-cost way to keep exercise options visible in the gym or at home. For a push pull legs split, it helps with picking variations for leg day and pulling accessories, especially if you are new to the split and still learning which lifts fit each day.
Key specs
- Poster-style exercise chart
- Covers glutes, legs, back and abs
- Includes squats, lunges, deadlifts and core moves
Pros
- Quick visual reference for exercise selection
- Helpful for home gym setups where there is no trainer
- Easy to mount on a wall
Cons
- Static chart does not track progress or provide programming
- Limited detail on technique compared with a full manual
Bottom line: A budget-friendly reference for lifters who mainly need a visual guide to exercise options for their leg, back and core work.
Buying Guide
Exercise coverage across all three days
A push pull legs split needs tools for push, pull and leg work. Before buying, check whether a product supports all three days or only one. A combined kit can cover more ground, while a single-purpose product usually does a narrower job well.
Good picks for this: Practical Strength Guide With 12-Week Plans, MQRW Push Up Board Home Gym Set
Progression and programming
Progressive overload is what makes a split work over months. Look for resources that show how to increase load, reps or sets over time. Written plans and tracking features help with this more than static posters.
Good picks for this: Practical Strength Guide With 12-Week Plans, Exercise Chart for Glutes, Legs, Back and Abs
Wrist and joint comfort
High-volume pressing can aggravate the wrists, shoulders and elbows. Neutral-grip accessories and cushioned grips can make push days more comfortable, but if you have an existing joint issue, a physical therapist or doctor should guide your exercise selection.
Good picks for this: READAEER Push Up Bars, MQRW Push Up Board Home Gym Set
Mobility for leg day
Restricted hip flexion or hamstring length limits squat depth and RDL mechanics. A dedicated stretching frame or consistent warm-up routine can help. Build any new stretch range gradually.
Good picks for this: AmazeFan Leg Stretcher, Exercise Chart for Glutes, Legs, Back and Abs
Space and portability
Home trainees should measure the training area before buying. A push-up board or handles need only a few square feet, while stretching frames and racks need more room. Portability matters if you train in different rooms or travel.
Good picks for this: MQRW Push Up Board Home Gym Set, READAEER Push Up Bars
Durability and materials
Check material quality, especially on products that take body weight or resistance band tension. Look for reinforced bases, secure joints and clear weight or load limits in the manufacturer’s specifications. Inspect bands and foam grips for wear regularly.
Good picks for this: AmazeFan Leg Stretcher, READAEER Push Up Bars
Care and maintenance
Wipe down push-up grips and bands after use, store bands away from heat and sunlight, and check bolts or joints on frames periodically. Simple maintenance extends the life of most home fitness equipment.
Good picks for this: MQRW Push Up Board Home Gym Set, READAEER Push Up Bars
FAQ
What are the best exercises for a push pull legs split?
For push days, the usual core movements are bench press or push-ups, overhead press and dips or triceps work. For pull days, rows, pull-ups or lat pulldowns and rear delt work are common. For leg days, squats, Romanian deadlifts, leg press, lunges and calf raises form a solid base. Choose compound lifts first, then add accessories.
How many sets and reps should I do per exercise?
Many lifters use 3 to 4 working sets per exercise in the 6 to 12 rep range for hypertrophy, with heavier sets of 3 to 6 reps for strength. Adjust based on experience, recovery and how your joints respond. Individual needs vary, so a qualified coach can help tailor volume.
Can I do a push pull legs split at home?
Yes. Bodyweight push-ups, dips on a sturdy surface, resistance bands for rows and pulls, and bodyweight or dumbbell legs can cover most muscle groups. A home kit with a push-up board or handles fills many of the gaps, though heavy progressive loading may require added dumbbells or other equipment.
How many days per week should a push pull legs split run?
Many people run a push pull legs split over six days, with each muscle group trained twice weekly. A three-day version trains each group once a week. Choose the frequency that matches your recovery and schedule, and consider a planned rest day.
Do I need a stretching tool for leg day?
Not strictly, but mobility work helps with squat depth and hamstring comfort on leg days. A stretching frame or a consistent warm-up routine can make this easier. If you have a joint or muscle injury, check with a physical therapist before adding new stretches.
Are push-up handles better than push-up boards?
Neither is universally better. Handles often suit lifters who want a neutral wrist position, while a board or base covers more exercises and portable setup. Your choice depends on wrist comfort, available space and how many movements you want to train with the same tool.
How do I know when to progress my exercises?
A common approach is to progress when you can complete all target sets and reps with good form for two consecutive sessions. Then add a small amount of load, a rep, or a set. Track your numbers so progress is visible rather than guessed.
Conclusion
The best exercises for push pull legs split training are the ones you can perform with good form, progress over time and recover from. For lifters who need a written framework, the strength guide is the most complete starting point. Home trainees with limited space will get the most value from the push-up board kit, while those with wrist discomfort may prefer the push-up handles. The leg stretcher suits anyone whose leg day is limited by mobility, and the exercise chart works well as a budget-friendly reference. Match the tool to your weakest link and your available space.
Sources
- Physical activity guidelines and recommendations for adults on strength training frequency (cdc.gov)
- Position stands and evidence summaries on resistance training volume and progression (acsm.org)
- Research summaries on muscle hypertrophy, recovery and training frequency (nih.gov)
Related reading
- Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026)
- 7 Best Workouts for Push Pull Legs Split in 2026
- 7 Best Push Pull Legs Split Posters and Training Aids for 2026
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.
