By Colin FosterUpdated November 2026
Choosing from the best workouts for push pull legs split can be harder than it looks. Most options are either a single program with no guidance on form, or a broad book that never commits to a schedule. This list is built for lifters who want a clear weekly structure, enough exercise detail to train safely, and a way to progress over months rather than weeks. Each pick was judged on four criteria: how complete the program is (sets, reps, rest, and progression), how well it explains technique, whether it fits a home or gym setting, and how consistently owners describe the material as usable. None of these were tested by us in a gym; the assessment draws on program structure, publisher reputation, and recurring owner feedback patterns.
Our top picks at a glance
- 1
TOP CHOICEBest overallIron Week: The 6-Day Muscle Building Blueprint: Advanced Push • Pull •View on Amazon - 2
TOP CHOICEBest for beginners who want a simple splitSplit workout program: 4 day and 5 day split workout programView on Amazon - 3
TOP CHOICEBest for learning progressive overloadWeight Lifting: A Beginner's Guide to Progressive Weight Training, WorView on Amazon - 4
Best for a home gym wall reference6PCS Dumbbell Bodyweight Stretching Workout Posters for Home Gym Wall DecorView on Amazon - 5
Best for women training with dumbbellsWomen's Health The Woman's Guide To Strength Training: DumbbellsView on Amazon - 6
Best for bodyweight and calisthenicsCalisthenics Workout Book for Beginners & Advanced Training: Plateau-Proof ExercisesView on Amazon - 7
Best budget pick with video supportLaminated 11×17, Build a Clear Home Gym Routine, Weight Lifting with QView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Iron Week: The 6-Day Muscle Building Blueprint | Advanced lifters running a full 6-day split | Complete exercise guide with form tips and progressive overload plan |
| Split workout program: 4 day and 5 day split | Beginners who want a shorter weekly structure | Two alternative schedules in one guide |
| Weight Lifting: A Beginner’s Guide to Progressive Weight Training | Lifters learning how to add load over time | Explains workout splits and training techniques |
| 6PCS Dumbbell Bodyweight Stretching Workout Posters | Home gyms needing a visual reference | Six wall-mountable posters covering dumbbell and bodyweight moves |
| Women’s Health The Woman’s Guide To Strength Training: Dumbbells | Women training at home with dumbbells | Around 30-minute home workouts |
| Calisthenics Workout Book for Beginners & Advanced Training | Lifters training with bodyweight only | 90-day program with video demos and anatomical illustrations |
| Laminated 11×17 Build a Clear Home Gym Routine Posters 8-Pack | Gym-goers wanting QR-linked video support | QR codes linking to exercise videos on laminated charts |
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: Best overall for advanced lifters who want a complete six-day push, pull, legs plan.
This program suits intermediate and advanced trainees who already know their working weights and can commit to training six days a week. It is built around the classic PPL rotation, with the full week laid out so you can see how push, pull, and leg days recover from one another.
Key specs
- Format: six-day push, pull, legs program
- Includes a complete exercise guide and form tips
- Covers progressive overload training
Pros
- Clear six-day weekly structure with no guesswork
- Form tips accompany the exercise descriptions
- Progressive overload is built into the plan
Cons
- Six training days a week is demanding for newer lifters
- Less suited to anyone wanting a shorter schedule
Bottom line: The right pick for intermediate or advanced lifters ready to train six days a week.
Split workout program: 4 day and 5 day split workout program
Split workout program : 4 day and 5 day split workout program
Best for: Best for beginners who want a simpler split than six days.
This program is aimed at people who want a structured split without committing to six sessions a week. Offering both a four-day and five-day option lets you match the plan to your schedule and recovery.
Key specs
- Two schedules: four-day and five-day split
- Focused on splitting muscle groups across the week
Pros
- Fewer training days than a six-day PPL plan
- Two schedule options in one guide
- Easy to slot into a standard work week
Cons
- Less detail on form than more instructional guides
- Not a full push, pull, legs rotation as written
Bottom line: A sensible starting point for beginners who want a lighter weekly load.
Weight Lifting: A Beginner’s Guide to Progressive Weight Training, Workout Splits, & Techniques
Weight Lifting: A Beginner's Guide to Progressive Weight Training, Workout Splits, & Techniques
Best for: Best for learning progressive overload and how splits are built.
This guide is for newer lifters who want to understand why a split works before following one. It covers progressive weight training, several workout split structures, and core lifting techniques, making it useful for building your own PPL week later.
Key specs
- Covers progressive weight training principles
- Explains multiple workout split structures
- Includes lifting technique guidance
Pros
- Teaches the reasoning behind splits, not just the schedule
- Useful for designing your own push, pull, legs week
- Covers progressive overload in plain language
Cons
- Not a ready-to-run six-day program
- Advanced lifters may find the content introductory
Bottom line: Best for beginners who want education first and a program second.
6PCS Dumbbell Bodyweight Stretching Workout Posters for Home Gym Wall Decor
6PCS Dumbbell Bodyweight Stretching Workout Posters for Home Gym Wall Decor
Best for: Best for a home gym wall reference during training.
These posters work as a visual cue rather than a full program. Mounted near your training space, they help you recall movements and stretches between sets, which suits people using a PPL split at home with limited equipment.
Key specs
- Set of six posters
- Covers dumbbell and bodyweight movements with stretching
- Designed as home gym wall decor
Pros
- Visual reference at eye level during workouts
- Covers both dumbbell and bodyweight work
- Doubles as decor for a home gym
Cons
- Not a structured program with sets and reps
- Limited detail compared to a full written guide
Bottom line: A useful add-on for home lifters who already have a program and want visual prompts.
Women’s Health The Woman’s Guide To Strength Training: Dumbbells
Women's Health The Woman's Guide To Strength Training: Dumbbells: Get strong arms, legs, and abs—with around 30-minute workouts you can do in your own home!
Best for: Best for women training at home with dumbbells.
This book is designed around short, dumbbell-based sessions that can be done at home. It suits women who want to build strength in the arms, legs, and abs without a gym membership, and it pairs well with a PPL structure built around dumbbell lifts.
Key specs
- Dumbbell-focused strength training
- Workouts described as around 30 minutes
- Targets arms, legs, and abs
Pros
- Short sessions that fit busy schedules
- Designed for home training with dumbbells
- Covers upper and lower body work
Cons
- Shorter sessions may not suit advanced volume goals
- Requires access to a set of dumbbells
Bottom line: A strong fit for women who want home, dumbbell-based push, pull, and leg sessions.
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: Best for bodyweight and calisthenics-based PPL training.
If you train without weights, this book translates the push, pull, legs structure into bodyweight movements. It is written for both beginners and advanced trainees, with progressions meant to keep you advancing past plateaus.
Key specs
- 90-day program
- Step-by-step plans and video demonstrations
- Anatomical illustrations included
Pros
- No equipment needed for the core exercises
- Progressions cover beginner through advanced levels
- Illustrations help with movement understanding
Cons
- Bodyweight limits how precisely load can be increased
- Lifters focused on heavy barbell work may want more loading options
Bottom line: Ideal for anyone building a push, pull, legs routine with bodyweight alone.
Laminated 11×17, Build a Clear Home Gym Routine, Weight Lifting with QR Code Video Dumbbell Workout Posters 8-Pack
Laminated 11×17, Build a Clear Home Gym Routine, Weight Lifting with QR Code Video, Free Weight Body Building Guide Dumbbell Workout Posters 8-Pack, Exercise Charts & Video Guide
Best for: Best budget pick with video support through QR codes.
This eight-pack of laminated posters pairs printed exercise charts with QR codes that link to video guidance. It suits home lifters who want visual charts they can wipe clean and check against demonstration videos.
Key specs
- Eight laminated 11×17 posters
- QR codes linking to exercise videos
- Includes a free weight body building guide
Pros
- Laminated sheets are easy to wipe clean
- QR codes provide video demonstrations
- Covers several training areas in one set
Cons
- Video content depends on the QR links staying active
- Charts are a reference, not a complete program
Bottom line: A practical choice for home lifters who want visual and video cues on a budget.
Buying Guide
Program Completeness: Sets, Reps, and Progression
Check whether the plan states working sets, rep ranges, rest periods, and how load should increase over weeks. A workout that only lists exercises leaves you guessing. For a push, pull, legs split, look for a weekly layout that places chest, shoulders, and triceps on push days, back and biceps on pull days, and quads, hamstrings, glutes, and calves on leg days.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint and Split workout program: 4 day and 5 day split workout program
Schedule Length: Three, Four, Five, or Six Days
Most PPL programs run six days, but a three-day version (push, pull, legs once each) is common for busy schedules. Match the program to how many days you can train and recover. Six days works best with a recovery-conscious routine; shorter schedules suit people with less time.
Good picks for this: Split workout program: 4 day and 5 day split workout program and Iron Week: The 6-Day Muscle Building Blueprint
Technique Instruction and Form Cues
Good programs explain how to perform each exercise, not just what to perform. Look for written form tips, diagrams, or video links. Clear technique reduces the risk of injury as loads rise, which matters more on heavy compound days.
Good picks for this: Weight Lifting: A Beginner’s Guide to Progressive Weight Training and Calisthenics Workout Book for Beginners & Advanced Training
Equipment Requirements: Home, Gym, or Bodyweight
Decide where you will train before choosing a program. Dumbbell-based plans suit home gyms with limited space, while bodyweight plans need almost nothing but a floor and a bar or sturdy rail for pulling. Full barbell programs assume gym access. A mismatch between plan and equipment is one of the most common reasons people abandon a split.
Good picks for this: Women’s Health The Woman’s Guide To Strength Training: Dumbbells and Calisthenics Workout Book for Beginners & Advanced Training
Visual Aids and Quick References
Wall charts and posters help you check exercise order and form between sets. They do not replace a full program, but they are useful alongside one. Laminated, wipe-clean sheets are easier to keep near training equipment.
Good picks for this: 6PCS Dumbbell Bodyweight Stretching Workout Posters and Laminated 11×17 Build a Clear Home Gym Routine Posters 8-Pack
Experience Level and Progression Path
Beginners need guidance on load selection and recovery, while advanced lifters need volume and progressive overload plans. Choose a resource that matches your current level, and check whether it offers a path to the next stage.
Good picks for this: Weight Lifting: A Beginner’s Guide to Progressive Weight Training and Iron Week: The 6-Day Muscle Building Blueprint
Format: Print, Video, or Combined
Books and guides suit deep reading and planning, while QR-linked posters and video-supported plans suit learning movements visually. Consider how you learn best. Many lifters combine a written program with a video reference for technique.
Good picks for this: Laminated 11×17 Build a Clear Home Gym Routine Posters 8-Pack and Calisthenics Workout Book for Beginners & Advanced Training
FAQ
What is the best push pull legs split for beginners?
Beginners usually do best with a three- or four-day version of push, pull, legs rather than a full six-day schedule. Fewer sessions give your body time to adapt. Start with moderate loads, focus on form, and add weight only when you can complete all prescribed reps with control.
How many days a week should I train push, pull, legs?
The classic version runs six days (push, pull, legs twice per week), but three days (each day once) is a common and effective alternative. Choose the number you can recover from consistently. Training consistency matters more than a perfect split.
Can I do a push pull legs split at home?
Yes. Dumbbells, resistance bands, and bodyweight exercises can cover most push, pull, and leg movements. Pulling movements are the hardest to replicate without a bar, so a pull-up bar or sturdy rail helps. Plans built around dumbbells or calisthenics are the easiest to run at home.
Do I need a gym to build muscle with a PPL split?
No. Muscle growth depends mainly on training with challenging loads, sufficient weekly volume, and progressive overload. Those can be achieved with dumbbells or bodyweight. A gym offers more load options, but it is not required.
How long should a push pull legs workout take?
Most sessions run about 45 to 75 minutes, depending on exercise count and rest periods. Keeping rest intervals consistent and limiting unnecessary sets helps keep sessions efficient.
Should women follow a different PPL split than men?
The core structure is the same for everyone. Women can use the same push, pull, legs framework and adjust loads, volume, and exercise choice to their experience and goals. Programs written specifically for women often emphasize dumbbell and home-based training, which is a matter of focus rather than a different biological requirement.
When should I consult a professional before starting a PPL program?
If you have a heart condition, joint injury, high blood pressure, recent surgery, or any other medical concern, speak with your doctor or a qualified exercise professional before beginning a new program. A certified trainer or physical therapist can also help you check technique on heavy lifts.
Conclusion
For a complete six-day plan, Iron Week is the most direct option. Beginners who want fewer sessions should start with the four- or five-day split guide, then move to the progressive overload guide to learn how to add load. Home lifters without a gym will find the dumbbell book and calisthenics book most practical, and the posters and laminated charts work well as visual companions to any program. Pick the resource that matches your current level, your equipment, and how many days you can train.
Sources
- Physical activity guidelines, including recommended weekly strength training for adults (cdc.gov)
- Position statements on resistance training volume, progression, and exercise prescription (acsm.org)
- Research summaries on muscle hypertrophy, training frequency, and recovery (nih.gov)
Related reading
- Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026)
- Top 7 Push-Pull Legs Resistance Bands for Home Workouts
- 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)
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.
