By Graham FisherUpdated November 2026
If you want a calisthenics push/pull/legs workout plan but do not want to build your own split from scratch, a written program or a structured guide can save a lot of trial and error. The picks below were chosen by checking product specifications, brand reputation for fitness publishing, and the patterns owners commonly describe in their feedback. We compared scope (how many weeks the plan runs), training location (home or gym), level of difficulty, whether the book includes illustrations or video support, and how well the program explains progression from one week to the next.
Our top picks at a glance
- 1
TOP CHOICEBest overallNOT JUST – FITNESS LOG: 21-Day Push | Pull | Leg Split Workout Plan for All Men and WomenView on Amazon - 2
TOP CHOICEBest for advanced progressionsCalisthenics Workout Book for Beginners & Advanced Training: Plateau-PView on Amazon - 3
TOP CHOICEBest for women building push-up strengthMilitary Calisthenics for Women Chart Book: A 28-Day Visual Bodyweight PlanView on Amazon - 4
Best for men over 50The Ultimate 28-Day Military Calisthenics Workout for Men Over 50View on Amazon - 5
Best for short daily sessionsMilitary Calisthenics Workout Planner for Women: 28-Day Bodyweight ProgramView on Amazon - 6
Best visual planner for men over 50Military Calisthenics for Men Over 50 Chart Book: 28-Day Visual PlanView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| NOT JUST – FITNESS LOG: 21-Day Push | Pull | Leg Split | General push/pull/legs structure | 21-day split with a logging layout |
| Calisthenics Workout Book for Beginners & Advanced Training | Progressing from basic to advanced skills | 90-day program with video demos and illustrations |
| Military Calisthenics for Women Chart Book | Women building push-up and endurance | 28-day visual plan with 10–15 minute sessions |
| The Ultimate 28-Day Military Calisthenics Workout for Men Over 50 | Men over 50 wanting joint-friendly training | 15, 30 and 45-minute joint-friendly routines |
| Military Calisthenics Workout Planner for Women | Beginners to advanced women needing flexible timing | 15, 30 and 45-minute routines with no equipment |
| Military Calisthenics for Men Over 50 Chart Book | Men over 50 who prefer a visual layout | 28-day chart format with progressions |
NOT JUST – FITNESS LOG: 21-Day Push | Pull | Leg Split Workout Plan for All Men and Women
NOT JUST – FITNESS LOG: 21-Day – Push | Pull | Leg Split Workout Plan for All Men and Women
Best for: General push/pull/legs structure with a simple, trackable format
This is a good fit for people who already understand the basic logic of a push/pull/legs split and want a clear three-day rotation they can log week by week. It is less about teaching movements and more about organizing sessions.
Key specs
- 21-day program length
- Split structure: push, pull, legs
- Logging-style layout for recording sets and reps
Pros
- Easy to follow day to day
- Keeps the three-day rhythm visible
- Useful for recording progress over time
Cons
- Limited instruction on technique for new trainees
- A 21-day span may need to be repeated for longer progression
Bottom line: A strong pick for anyone who wants an organized push/pull/legs calisthenics workout plan with space to track results.
Calisthenics Workout Book for Beginners & Advanced Training: Plateau-Proof Exercises with Step-by-Step Plans
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: Progressing from basic to advanced skills within a structured bodyweight plan
Suited to people who want more than a short challenge and need exercise explanations, illustrations and a longer program. Intermediate trainees who feel stuck on push-ups or pull-ups may find the progression advice especially useful.
Key specs
- 90-day program
- Includes video demos and anatomical illustrations (per the listing)
- Bodyweight only, designed for home training
Pros
- Longer program length supports sustained progression
- Illustrations help with form checks
- Covers beginner through advanced exercise options
Cons
- Can feel dense for absolute beginners
- Requires commitment to follow a 90-day schedule
Bottom line: Best for trainees who want a complete, long-form calisthenics push/pull/legs workout plan with technique support.
Military Calisthenics for Women Chart Book: A 28-Day Visual Bodyweight Plan
Military Calisthenics for Women Chart Book: A 28-Day Visual Bodyweight Plan with 10–15 Minute Daily Workouts to Build Strength, Improve Push-Ups and Endurance, and Train at Home | No Gym Required
Best for: Women building push-up strength and endurance with short daily sessions
This chart-based book suits women who prefer a visual, day-by-day layout and have limited time. The 10–15 minute format makes it easier to stay consistent alongside work or family commitments.
Key specs
- 28-day visual plan
- 10–15 minute daily workouts
- No gym equipment required
Pros
- Quick sessions lower the barrier to starting
- Chart format is easy to scan mid-workout
- Focuses on push-up progression
Cons
- Short sessions may not suit advanced lifters seeking heavy volume
- Less detail on the pull and leg days than on pushing
Bottom line: A practical choice for women who want a simple, short-session calisthenics plan at home.
The Ultimate 28-Day Military Calisthenics Workout for Men Over 50
The Ultimate 28-Day Military Calisthenics Workout for Men Over 50: A No-Equipment Home Plan to Build Strength, Energy & a Lean, Powerful Body—Joint-Friendly 15, 30 & 45-Minute Workouts for 50 & 60+
Best for: Men over 50 wanting joint-friendly, no-equipment training
Designed for older adults who want to build strength without heavy loading. The 15, 30 and 45-minute options let you scale sessions to available time and recovery capacity.
Key specs
- 28-day program
- Session lengths of 15, 30 and 45 minutes
- No equipment needed
Pros
- Joint-friendly exercise selection (as described in the listing)
- Flexible session lengths
- Targets general strength and mobility
Cons
- May not provide enough load for strength-focused lifters
- Limited detail on advanced progressions
Bottom line: A good match for men over 50 who want a gentle, scalable push/pull/legs-style bodyweight routine.
Military Calisthenics Workout Planner for Women: 28-Day Bodyweight Program
Military Calisthenics Workout Planner for Women – 28-Day Bodyweight Program, No Equipment, Build Strength & Lean Muscle at Home, 15/30/45-Minute Routines for Beginners to Advanced
Best for: Flexible session timing for women from beginner to advanced
This planner covers a range of experience levels and offers 15, 30 and 45-minute routines, which helps when schedules change week to week.
Key specs
- 28-day bodyweight program
- 15, 30 and 45-minute routines
- No equipment required
Pros
- Scalable session lengths
- Suitable for beginners and advanced users
- Simple to set up at home
Cons
- Planner format may need supplementing with your own log
- Limited information on advanced loading strategies
Bottom line: A solid pick for women who want flexibility in session length within a calisthenics push/pull/legs framework.
Military Calisthenics for Men Over 50 Chart Book: 28-Day Visual Plan
Military Calisthenics for Men Over 50 Chart Book: 28-Day Visual Plan to Rebuild Strength, Mobility & Confidence in 10–15 Minutes a Day | No Gym, No Guesswork, Smarter Progressions
Best for: Men over 50 who prefer a visual, progression-focused layout
A chart book suits readers who like to see the whole month at a glance. It is aimed at rebuilding strength and confidence with short daily sessions.
Key specs
- 28-day visual plan
- 10–15 minute daily workouts
- No gym required
Pros
- Clear visual layout
- Short sessions reduce overload risk for returning trainees
- Emphasizes progressive steps
Cons
- Brief sessions may feel light for experienced lifters
- Chart format offers less explanation of form
Bottom line: Ideal for men over 50 who want a simple visual plan to restart a bodyweight training habit.
Buying Guide
Program Structure and Split Logic
A true push/pull/legs split groups pushing movements (chest, shoulders, triceps), pulling movements (back, biceps, grip) and leg work into separate days. Check whether the program follows that logic or simply mixes exercises. Clear day labels make it easier to rotate the split weekly.
Good picks for this: NOT JUST – FITNESS LOG and Calisthenics Workout Book for Beginners & Advanced Training
Program Length and Progression
Look for a plan that runs long enough to show results. A 28-day plan is a useful starting block, but a 90-day program gives more room to advance from easier to harder variations. Progression should be explained, not just implied.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training and Military Calisthenics Workout Planner for Women
Session Length and Schedule Fit
Short sessions of 10–15 minutes are easier to repeat on busy days, while 30–45 minute options allow more volume. If you can only train three or four days a week, choose a plan that scales cleanly to your time.
Good picks for this: Military Calisthenics for Women Chart Book and The Ultimate 28-Day Military Calisthenics Workout for Men Over 50
Equipment Requirements
Calisthenics means bodyweight training, so most plans require no equipment. Some pull-up or dip variations need a bar or sturdy anchor points. Confirm whether the program assumes a pull-up bar before you buy, since missing equipment can stall the pull day.
Good picks for this: Military Calisthenics for Men Over 50 Chart Book and Military Calisthenics Workout Planner for Women
Instruction Quality and Visual Aids
Illustrations, photos or demo videos help you check body position on push-ups, rows and leg exercises. Visual books are especially helpful for newcomers. Confirm whether the listing describes these aids before purchasing.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training and Military Calisthenics for Women Chart Book
Age and Joint Considerations
Adults over 50 often need lower-impact choices and more recovery time. Plans written for this age group usually emphasize controlled tempos and joint-friendly variations. If you have an injury or medical condition, consult a doctor or physical therapist before starting any new program.
Good picks for this: The Ultimate 28-Day Military Calisthenics Workout for Men Over 50 and Military Calisthenics for Men Over 50 Chart Book
Format and Durability
Printed chart books are convenient for a gym floor or living room, but pages can tear with sweat exposure. Spiral or lay-flat bindings make the pages easier to keep open. Logging formats are useful if you want to track reps weekly.
Good picks for this: NOT JUST – FITNESS LOG and Military Calisthenics Workout Planner for Women
FAQ
What is a calisthenics push/pull/legs workout plan?
It is a bodyweight training split that divides exercises into pushing movements (push-ups, dips, handstand work), pulling movements (rows, pull-ups, inverted rows) and leg movements (squats, lunges, single-leg work). Most plans rotate these three day types across a week.
How many days per week should I train on a push/pull/legs calisthenics split?
Many people run the split three to six days per week. A common approach is push, pull, legs, rest, then repeat. Beginners often start with three sessions and add volume gradually.
Do I need a pull-up bar for a calisthenics push/pull/legs plan?
Not always. Push and leg days can be done with no equipment. Pull days work best with a pull-up bar or sturdy horizontal anchor, though inverted rows under a table can be an alternative for early progressions.
Can women follow the same calisthenics push/pull/legs workout plan as men?
Yes. The movement patterns are the same. Women-specific books typically adjust exercise progressions and session lengths, but the principles of push, pull and legs apply to all adults. Choose a plan based on your current strength and goals.
How long should I follow one calisthenics push/pull/legs workout plan before changing?
Most programs are built around four- to twelve-week blocks. Stay with a plan long enough to see whether your reps and form improve, then progress to harder variations or a new block.
Is this type of training safe for adults over 50?
It can be, when intensity is scaled properly and recovery is respected. Start with lower-difficulty exercises and controlled tempos. Consult a doctor before beginning, especially if you have joint, heart or blood pressure concerns.
Conclusion
For an all-around push/pull/legs structure, NOT JUST – FITNESS LOG gives a clear rotation you can track. If you want a long program with technique support, the Calisthenics Workout Book for Beginners & Advanced Training is the most complete option here. Women focused on push-up strength and short sessions will find the Military Calisthenics for Women Chart Book practical, while the Military Calisthenics Workout Planner for Women offers flexible timing. Men over 50 should consider the two Military Calisthenics programs written for that age group, choosing the chart book for a visual layout or the 28-day guide for scalable session lengths.
Sources
- Physical activity guidelines for adults, including recommended weekly strength training (cdc.gov)
- Research summaries on resistance training, progression and older adult strength (nih.gov)
- Position statements on exercise programming, progression and safety (acsm.org)
Related reading
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps
- Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
- Push Pull Legs Workout Plan for Weight Loss: 5 Best Picks Compared
- Push Pull Legs Workout Plan for Strength: 3 Best Picks Compared (2026)
- Push Pull Legs Workout Plan for Muscle Gain: 5 Best Picks Compared
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.
