By Emily ParkerUpdated November 2026
Searching for a free push pull legs program usually means one of two things: you want a structured split you can start this week without paying for a coaching app, or you want a printable plan you can follow in the gym or at home. The programs below were compared on how clearly they lay out training days, how well they handle exercise selection and progression, whether they suit a specific goal such as hypertrophy, general fitness or home training, and how much guidance they give on form and recovery. Every item is a product listing rather than a free download, so the comparison focuses on what each one actually includes.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Program and Training LogView on Amazon - 2
TOP CHOICEBest for home trainingCalisthenics Workout Book for Beginners & Advanced TrainingView on Amazon - 3
TOP CHOICEBest for a 6-day muscle-building splitIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 4
Best for running-plus-strength athletesPRPL Fitness ProgramView on Amazon - 5
Best for women starting outSummer Body 12-week Workout GuideView on Amazon - 6
Best for core-focused trainingThe 30 Day Abs ChallengeView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Program and Training Log | Structured hypertrophy and strength tracking | Included training log for recording sets and loads |
| PRPL Fitness Program | Combining running with push, pull and leg work | Hybrid layout built around a running schedule |
| The 30 Day Abs Challenge | Targeted core development | Short daily sessions focused on the midsection |
| Iron Week: The 6-Day Muscle Building Blueprint | Experienced lifters on a six-day split | Complete exercise guide with form tips and progressive overload |
| Calisthenics Workout Book for Beginners & Advanced Training | Home training with bodyweight only | 90-day program with video demos and anatomical illustrations |
| Summer Body 12-week Workout Guide | Beginner women training at home or in the gym | Dumbbell-only plan with circuit, Pilates and yoga options |
Push Pull Legs Program and Training Log
Push Pull Legs Program and Training Log: Strength and Hypertrophy Program and Training Logbook
Best for: Structured hypertrophy and strength tracking
This is the most direct match for someone who wants a classic push pull legs split and a way to record progress. It suits intermediate lifters who already know the main compound lifts and want a plan that tells them what to do on each day and where to log the results.
Key specs
- Organized as push, pull and legs training days
- Includes a training log for tracking sets, reps and loads
- Covers both strength and hypertrophy goals in the title
Pros
- Clear day-by-day structure that removes guesswork
- The log makes progressive overload easier to track
- Works for gym-based training with standard equipment
Cons
- Less useful for lifters who need extensive form instruction
- Assumes access to a full gym
Bottom line: A good first choice for anyone who wants a traditional PPL split plus a logbook to keep them accountable.
PRPL Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: Combining running with push, pull and leg work
This program is written for people who want to keep running in their week while still building strength. It fits runners, hybrid athletes and anyone whose cardio goals make a pure lifting split feel incomplete.
Key specs
- Built on a push, run, pull, legs structure
- Designed for combined strength and endurance work
Pros
- Solves the scheduling problem for runners who lift
- Keeps the familiar push and pull logic
- Useful for general fitness rather than only muscle size
Cons
- Not ideal for lifters who want maximum volume per muscle group
- Recovery demands are higher with the running added in
Bottom line: Pick this if running is a non-negotiable part of your week and you still want a structured strength plan.
The 30 Day Abs Challenge
The 30 Day Abs Challenge (Workout Program)
Best for: Targeted core development
This is a narrower program. It works best as an add-on to a push pull legs split rather than a complete training plan, which makes it a practical choice for lifters who want to bring their midsection up to pace with the rest of their physique.
Key specs
- Thirty-day structure with daily core sessions
- Focused on abdominal and midsection exercises
Pros
- Short, easy-to-follow daily sessions
- Pairs well with any push pull legs split
- Low equipment requirement
Cons
- Does not cover pushing, pulling or leg training
- Limited value as a standalone plan
Bottom line: A useful supplement for lifters who already have a main split and want a dedicated core block.
Iron Week: The 6-Day Muscle Building Blueprint
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: Experienced lifters on a six-day split
This is the most advanced option on the list. It suits lifters who already train consistently, can recover on a high-frequency schedule and want a detailed progressive overload framework rather than a beginner template.
Key specs
- Six-day push, pull and legs structure
- Includes a complete exercise guide with form tips
- Built around progressive overload principles
Pros
- Detailed exercise instructions reduce setup errors
- Six training days give high weekly frequency per muscle
- Progression logic is spelled out clearly
Cons
- Demanding schedule that may not suit beginners
- Requires good sleep and nutrition to recover from
Bottom line: Choose this if you have a solid training base and want a six-day PPL program with detailed guidance.
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 training with bodyweight only
If you do not have gym access, this book translates push, pull and leg training into bodyweight movements. It is aimed at people who want to build muscle at home and progress from simple variations to harder ones.
Key specs
- 90-day program structure
- Bodyweight exercises with step-by-step plans
- Includes video demonstrations and anatomical illustrations
Pros
- No equipment needed to start
- Progression paths cover beginner to advanced levels
- Illustrations help with movement understanding
Cons
- Harder to load progressively for very strong lifters
- Less suited to maximal strength goals
Bottom line: The best pick here for home-based lifters who want a full push pull legs approach without weights.
Summer Body 12-week Workout Guide
Summer Body 12-week Workout Guide: Dumbbell Only Workout Plan for Women, Burn Fat: Circuit, Pilates and Yoga Exercise; Home and Gym Workout Program with Little Equipment for Shy Girls and Beginners
Best for: Beginner women training at home or in the gym
This guide is built for women who are new to structured training and want a twelve-week plan that uses light dumbbells. It mixes circuit work with Pilates and yoga, so it leans toward general conditioning and toning.
Key specs
- Twelve-week program length
- Dumbbell-focused workouts
- Includes circuit, Pilates and yoga components
Pros
- Accessible for beginners with minimal equipment
- Works at home or in a gym
- Variety keeps sessions from feeling repetitive
Cons
- Less depth for advanced hypertrophy programming
- Mixed format may not match a strict PPL structure
Bottom line: A practical starting point for beginners who want a gentle entry into structured training.
Buying Guide
Training Structure and Day Layout
A true push pull legs split groups muscles by movement pattern: pressing muscles on push days, pulling muscles on pull days and lower body on leg days. Check whether a program follows this logic or simply uses the label. Some plans run three days per week, others six, and frequency changes how much volume each day can carry.
Good picks for this: Push Pull Legs Program and Training Log, Iron Week: The 6-Day Muscle Building Blueprint
Progression and Overload Method
Look for a clear method for adding weight, reps or sets over time. A useful plan states when to increase load, for example adding two to five pounds once you complete all prescribed reps across every set. Without a progression rule, most lifters stall within a few weeks.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Push Pull Legs Program and Training Log
Equipment Requirements
Decide whether you will train in a commercial gym, at home or with limited dumbbells. Bodyweight programs remove the barrier of equipment but make heavy loading harder. Confirm the plan’s requirements before you commit so you are not stuck with exercises you cannot perform.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Summer Body 12-week Workout Guide
Experience Level Fit
Beginners need exercise instruction and a moderate training volume. Intermediate and advanced lifters need more sets, more frequency and more detail on progression. Matching the program to your current level prevents both under-training and burnout.
Good picks for this: Summer Body 12-week Workout Guide, Iron Week: The 6-Day Muscle Building Blueprint
Goal Alignment
Muscle growth, strength, general fitness and fat loss each call for slightly different programming. A program built for hypertrophy uses moderate loads and higher volume. A strength plan uses heavier loads and lower reps. Decide your primary goal first, then pick the plan that matches it.
Good picks for this: PRPL Fitness Program, Push Pull Legs Program and Training Log
Form Guidance and Exercise Instruction
Clear technique cues, illustrations or video demonstrations reduce the risk of poor form, especially on compound lifts. Programs that include anatomical illustrations or detailed form notes are easier to follow without a coach.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Iron Week: The 6-Day Muscle Building Blueprint
Recovery and Scheduling
Six-day splits and hybrid running plans demand more recovery. Check how many rest days the plan includes and whether it suggests deload weeks. If your sleep or work schedule is unpredictable, a three- or four-day version may be more sustainable.
Good picks for this: PRPL Fitness Program, The 30 Day Abs Challenge
FAQ
Is there a truly free push pull legs program?
Many free push pull legs programs circulate online as printable templates, but the six options in this guide are structured product listings. The comparison here focuses on what each one includes so you can decide whether it is worth using as your plan.
How many days per week should a push pull legs program run?
Three days per week is a common starting point, with each muscle group trained once. Six days per week trains each group twice and suits experienced lifters who can recover. Four days is a middle ground for many intermediate trainees.
Can beginners follow a push pull legs split?
Yes, if the volume is moderate and the exercises are learned well. Beginners should master basic movements such as squats, rows and presses before adding heavy loads. A beginner-oriented plan with form guidance is the safer choice.
Can I do push pull legs at home?
You can, using bodyweight variations, resistance bands or a set of adjustable dumbbells. Home programs progress differently, usually through harder variations and tempo changes rather than adding large amounts of weight.
Should I add cardio to a push pull legs program?
Light cardio on rest days or after lifting is generally compatible with PPL training. Heavy endurance work can interfere with recovery and strength gains, so keep it moderate if muscle size or strength is your main goal.
How long should I follow one push pull legs program?
Most plans run between six and twelve weeks before a change is worth making. Stick with one structure long enough to measure progress, then adjust volume, exercise choice or intensity.
Do I need a training log?
A log is not required, but tracking sets, reps and loads makes progressive overload far easier to manage. Many lifters find that writing down results is what keeps them consistent.
Conclusion
For most people looking for a free push pull legs program in structured form, the Push Pull Legs Program and Training Log is the most direct match, especially when paired with its tracking log. Home trainers should consider the calisthenics book, beginners who want gentle progression may prefer the Summer Body guide, and experienced lifters ready for six days per week will get the most from Iron Week. The PRPL program fits runners who want strength work alongside cardio, and the 30 Day Abs Challenge works best as a core add-on rather than a complete plan. Match the program to your equipment, experience and schedule, and commit to it for several weeks before judging the results.
Sources
- Physical activity guidelines for adults, including recommended weekly strength training frequency (cdc.gov)
- Position stands and guidance on resistance training volume, progression and program design (acsm.org)
- Research summaries on muscle hypertrophy, recovery and training frequency (nih.gov)
Related reading
- Upper Body Lower Body Push Pull Legs: 5 Best Splits and Programs Compared (2026)
- Jeff Nippard Push Pull Legs Program PDF: Steps to Build Your Own
- Jeff Nippard Push Pull Legs PDF: A Step-by-Step Guide to Using the Program
- Bodyweight Push Pull Legs: A Step-by-Step Home Program
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.
