By Graham FisherUpdated November 2026
Choosing a gym plan push pull legs program is easier when you know what you actually need: a written schedule with sets and reps, a place to log your lifts, a home setup that handles pulling and dipping, or a program that goes beyond the classic three-day split. The five picks below were selected by looking at program structure, how clearly each resource lays out sets, reps and progression, the equipment each one assumes, and the feedback patterns owners tend to report. Nothing here was personally trialed, and each entry notes where a product is strongest and where it may fall short.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Program and Training Log: Strength and Hypertrophy ProgView on Amazon - 2
TOP CHOICEBest for a 13-week progressionThe Push Pull Legs Plus System: 13 Weeks to Build a Complete PhysiqueView on Amazon - 3
TOP CHOICEBest for runners who liftPRPL Fitness Program: Push Run Pull Legs Fitness ProgramView on Amazon - 4
Best for home training equipmentSPORTSROYALS Free Standing Pull Up Bar Power Tower for Home Gym TrainingView on Amazon - 5
Best for beginnersPush Pull Legs: The Ultimate Beginner GuideView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Program and Training Log | Lifters who want a written plan and a place to track progress | Combined program and logbook |
| The Push Pull Legs Plus System | Intermediate lifters seeking a structured 13-week block | Adds a fourth training day |
| PRPL Fitness Program | People combining running with strength work | Push, run, pull and legs sequencing |
| SPORTSROYALS Free Standing Pull Up Bar Power Tower | Home lifters who need pulling and dipping equipment | Freestanding, no wall mounting |
| Push Pull Legs: The Ultimate Beginner Guide | New lifters learning the split from scratch | Beginner-focused explanations |
Push Pull Legs Program and Training Log: Strength and Hypertrophy Program and Training Logbook
Push Pull Legs Program and Training Log: Strength and Hypertrophy Program and Training Logbook A related read: Home Gym Workout Routines: 3 Beginner Plans for Budget Setups.
Best for: Lifters who want a written push pull legs schedule and a logbook in one place
This is a good fit for someone who already trains consistently but has been winging their sessions. A printed program with a logbook makes it easier to see whether weights and reps are actually climbing over weeks rather than relying on memory.
Key specs
- Format: printed program and training log
- Covers strength and hypertrophy goals
- Includes space to record sets, reps and loads
Pros
- Keeps the program and your training records together
- Makes week-to-week progression easy to see
- Useful for working out loads without an app
Cons
- Paper logs are less convenient for tracking across many months
- Assumes you already know basic exercise technique
Bottom line: A strong choice for intermediate lifters who want structure and a record of progress in a single book.
The Push Pull Legs Plus System: 13 Weeks to Build a Complete Physique with the Fourth Day Traditional PPL Leaves Out
The Push Pull Legs Plus System: 13 Weeks to Build a Complete Physique with the Fourth Day Traditional PPL Leaves Out (13-Week Muscle Mastery Series)
Best for: Intermediate lifters who want a longer, structured block with an extra training day
The listing positions this as a 13-week program that adds a fourth day to the standard push, pull, legs rotation. It suits people who have outgrown a basic three-day split and want more weekly volume for the same muscle groups.
Key specs
- Duration: 13 weeks
- Structure: push pull legs with an added fourth day
- Goal: complete physique development
Pros
- Clear multi-week progression across a defined block
- Addresses a gap owners often mention in the basic split
- Gives a ready-made plan instead of building one from scratch
Cons
- A fourth day means more recovery demands; not ideal for limited schedules
- Less useful for absolute beginners who need a simpler starting point
Bottom line: Best for lifters with a few years of training who can recover from four sessions a week and want a defined 13-week block.
PRPL Fitness Program: Push Run Pull Legs Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: People who want to combine running with a push, pull, legs lifting schedule
The “push run pull legs” structure adds running into the rotation, which makes it a different proposition from a pure lifting split. It is a good match for hybrid athletes or anyone who wants both endurance and strength work in the same week.
Key specs
- Format: fitness program combining lifting and running
- Split: push, run, pull, legs
Pros
- Covers cardio and strength in one structured plan
- Useful for runners who want to add lifting without guessing
- Sequencing keeps each session focused on one job
Cons
- Running volume can compete with leg recovery on the legs day
- Not a pure push pull legs program if you want only lifting
Bottom line: A practical pick for runners and mixed-training athletes who want a single plan covering both disciplines.
SPORTSROYALS Free Standing Pull Up Bar Power Tower for Home Gym Training
Sturdy Free Standing Workout Station for Pull-Ups, Dips, Leg Raises and Full-Body Home Gym Strength Training SPORTSROYALS Free Standing Pull Up Bar, Power Tower for Home Gym Training
Best for: Home lifters who need equipment for pull-ups, dips and leg raises to run a pull and push day
A push pull legs plan leans heavily on pulling and pressing movements, and a free-standing tower covers both without wall mounting. It is a sensible companion to any program on this list if you train at home.
Key specs
- Type: free-standing power tower
- Movements: pull-ups, dips, leg raises
- Designed for home gym use
Pros
- Covers vertical pulling, dipping and core work
- Freestanding design means no drilling into walls
- Useful for progressing bodyweight pull and push days
Cons
- Requires enough floor space to move around it safely
- Does not replace barbells or dumbbells for heavy leg training
Bottom line: Best for home trainers who want bodyweight pull and push options alongside a push pull legs plan.
Push Pull Legs: The Ultimate Beginner Guide
Push Pull Legs: The Ultimate Beginner Guide
Best for: Beginners who want to understand how the push pull legs split works before committing
If you are new to lifting, a beginner-focused guide explains why exercises are grouped the way they are and how to rotate them through the week. It makes a good first read before you pick a more demanding program.
Key specs
- Audience: beginners
- Topic: the push pull legs split explained
Pros
- Explains the logic of the split in plain language
- Helps new lifters avoid overloading one day
- Low commitment compared with a full program
Cons
- Less detailed on advanced progression than structured programs
- You will still need to choose weights and rep ranges yourself
Bottom line: The right starting point for someone brand new to the split who wants to learn the structure first.
Buying Guide
Program structure and training days
Check how many days per week the plan assumes. A classic push pull legs split is usually run three to six days a week, while longer programs add a fourth day or extra volume. Match the schedule to how much recovery time you actually have, not the schedule you hope to keep.
Good picks for this: Push Pull Legs Program and Training Log, The Push Pull Legs Plus System
Progression and written sets and reps
Look for a program that states sets, reps and how to progress loads week to week. Vague plans make it hard to know whether you are getting stronger. A written structure is the main thing that separates a usable plan from a list of exercises.
Good picks for this: Push Pull Legs Program and Training Log, The Push Pull Legs Plus System
Tracking and logging
A training log helps you see trends across weeks. Paper logs are simple and distraction-free; app-based tracking is easier to analyze. Pick the format you will actually use every session.
Good picks for this: Push Pull Legs Program and Training Log
Equipment requirements
Some push pull legs plans assume a full commercial gym, while others work with dumbbells or bodyweight. Check whether the program needs barbells, cables, or a pull-up bar. Measure your space before buying any home equipment; most free-standing towers need a clear area roughly the size of a small rug plus room to swing your legs.
Good picks for this: SPORTSROYALS Free Standing Pull Up Bar Power Tower, PRPL Fitness Program
Experience level
Beginners generally need simpler programs and more technique guidance, while intermediate lifters benefit from added volume and defined progression blocks. Choosing a plan above your level tends to cause early burnout or form breakdown.
Good picks for this: Push Pull Legs: The Ultimate Beginner Guide, The Push Pull Legs Plus System
Goal alignment
Decide whether your goal is strength, muscle size, endurance, or a mix. A plan built around hypertrophy looks different from one that adds running. Read the stated goal in the listing and check it against what you want to achieve.
Good picks for this: PRPL Fitness Program, Push Pull Legs Program and Training Log
Durability and format
For printed programs, check whether the binding and page layout hold up to repeated use in the gym bag. For equipment, look at the stated load rating and frame material. Owners often report that cheap tower frames wobble under heavy pulling, so stability is worth checking in product specifications.
Good picks for this: SPORTSROYALS Free Standing Pull Up Bar Power Tower, Push Pull Legs Program and Training Log
FAQ
What is a gym plan push pull legs program?
It is a training split that divides workouts into three categories: push (chest, shoulders, triceps), pull (back, biceps, rear delts) and legs. Each category is trained on separate days, usually rotating through the week.
How many days a week should I train on a push pull legs split?
Three days is the classic version, with each muscle group trained once a week. Some lifters run six days, training each group twice. Choose based on recovery and schedule; a plan you can keep is better than an ambitious one you abandon.
Is push pull legs good for beginners?
It can work for beginners, but simpler full-body plans are often easier to learn first. A beginner guide to the split helps you understand the structure before moving to a higher-volume program.
Do I need a gym for a push pull legs plan?
Not necessarily. Home versions can use dumbbells, resistance bands and a pull-up bar. Barbells and cable machines give more load options, so a full gym makes heavy progression easier.
How long should I follow one push pull legs program before changing?
Many programs are designed around blocks of about 8 to 13 weeks. Following a block and then reassessing your strength and recovery is a reasonable approach. Consult a qualified coach or healthcare professional if you have injuries or medical conditions before starting a new program.
Should I log my workouts on a push pull legs plan?
Yes, logging sets, reps and loads makes progression visible. Without records, it is easy to repeat the same weights for months without realizing it.
Conclusion
For most readers searching for a gym plan push pull legs option, the strongest starting point is a written program paired with a log, which covers planning and tracking together. Intermediate lifters with spare recovery time may prefer the extended 13-week structure, while runners who want both endurance and lifting should look at the push-run-pull-legs option. Home trainers benefit from pairing any program with a free-standing tower, and beginners should read a plain-language guide before committing to a demanding schedule.
Sources
- Federal physical activity guidelines covering recommended weekly strength training for adults (cdc.gov)
- American College of Sports Medicine position guidance on resistance training frequency, volume and progression (acsm.org)
- National Strength and Conditioning Association resources on program design and periodization
Related reading
- Push Pull Legs Split Dumbbell Only: A Step-by-Step Plan for Home and Gym
- Push/Pull Legs Full Body 4 Day Split: A Step-by-Step Plan
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
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.
