By Emily ParkerUpdated November 2026
A push/pull legs 3 days a week routine is one of the most efficient ways to train a full body without living in the gym. Each session covers a muscle group pattern, and the three-day rotation gives most muscles about two stimulus sessions per week. The hard part is not the splitting itself. It is keeping a clear record of what you lifted last time so you know when to add weight or reps. This guide compares three printed journals built around the push, pull and legs format, with notes on who each one suits. Selection was based on listing details, layout described by the publisher, and general owner feedback patterns. None of these were tested by us.
Our top picks at a glance
- 1
TOP CHOICEBest overallPull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 PagesView on Amazon - 2
Best for beginners who want a simpler logPush Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 PagesView on Amazon - 3
Best for a structured 12-week programForseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push,View on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages | Lifters who want a dedicated log for each push, pull and leg day | 110 pages of daily log space in a push/pull/legs format |
| Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages | Beginners who want a straightforward tracker | 110 pages with a simple daily log layout |
| Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine | Trainees who want a guided 12-week program | A written 12-week push, pull, legs routine |
Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages
Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages
Best for: Lifters who want a dedicated log for each push, pull and leg day
This journal suits someone who already knows the exercises they want to run and mainly needs a place to record sets, reps and weights. Because the three-day push/pull legs rotation repeats every week, a log that keeps each training day separate makes it easy to compare this Tuesday’s pull session with last Thursday’s.
Key specs
- 110 pages of daily log space
- Push, pull and legs format as stated in the listing title
- Designed as a tracker journal and daily log
Pros
- Keeps push, pull and leg sessions visually separate
- Good volume of pages for several months of logging
- Works with any exercise selection, so you are not locked into one program
Cons
- It does not teach exercise selection or progression, so you need your own plan
- A fixed page layout may not suit people who want large space for notes
Bottom line: The best pick for someone who has a program in mind and wants a clean, dedicated place to log every session.
Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Best for: Beginners who want a straightforward tracker
This is a close relative of the first journal, with the same page count and a similar purpose. It suits a beginner who wants to start logging a push/pull legs 3 days a week routine without much setup. Keep the first session simple: write the date, the exercise, the sets and the reps, and note the weight used.
Key specs
- 110 pages of daily log space
- PPL (push, pull, legs) workout routine format
- Tracker journal and daily log design
Pros
- Simple, uncluttered format that is quick to fill in
- Same page count as the first pick, so you get several months of logging
- Clearly aimed at the PPL structure, so it fits a three-day rotation
Cons
- Offers no built-in program, so you must choose your own exercises
- Less guidance on progression than a written plan would give
Bottom line: A good fit for beginners who want a simple log and are comfortable choosing their own exercises.
Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine
Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine
Best for: Trainees who want a guided 12-week program
This book is the only one of the three that is built around a written program rather than a blank log. It suits someone who wants the exercise selection, weekly structure and progression laid out for them over twelve weeks, and who is willing to follow a set plan for the full period.
Key specs
- 12-week duration, as stated in the title
- Built around a push, pull, legs routine
- Book format rather than a blank journal
Pros
- Gives a complete structure without you needing to design the split
- Defined timeline makes it easy to plan a training block
- Useful for trainees who struggle with exercise selection
Cons
- Fixed program may not match your equipment or schedule
- Requires a separate notebook if you also want a detailed log
Bottom line: The right choice for someone who wants a guided 12-week push/pull legs plan and is ready to follow it as written.
Buying Guide
Structure: log only or a full program
Decide first whether you need a place to write or a plan to follow. A tracker journal records what you did. A written program tells you what to do next. Many lifters use both: a program for exercise choice and a journal for results. A push/pull legs 3 days a week routine works either way, but a program removes guesswork in week one.
Good picks for this: Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine, Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages
Page count and logging space
Count how long you plan to train on this rotation. A 110-page journal, with a few entries per session, covers roughly three months if you log every workout and write only the key sets. If you record warm-ups, rest times or notes on how you felt, you will fill pages faster.
Good picks for this: Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages, Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Layout that separates push, pull and legs
A good log keeps each training day visually distinct. Look for a layout that lets you record the three days side by side or on clearly labeled pages. This makes it easy to see whether your pressing volume is rising while your pulling stays flat, which is a common imbalance to catch early.
Good picks for this: Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages, Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Exercise selection and balance
A push/pull legs split puts chest, shoulders and triceps on one day, back and biceps on another, and quads, hamstrings, glutes and calves on the third. Balance matters more than any single exercise. Make sure your push and pull volume roughly match. Many trainees under-train pulling, which can lead to shoulder discomfort over time. If you are unsure about exercise choice or pain during training, a qualified coach or physical therapist can help.
Good picks for this: Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine
Progression and tracking detail
Progressive overload is the reason to track at all. Record the weight, reps and reps in reserve or effort level for your main lifts. When you can complete all target reps with good form, add a small amount of load next time. Without a record, this decision relies on memory, which tends to be unreliable.
Good picks for this: Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages, Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine
Durability and everyday handling
A journal lives in a gym bag, so cover quality and binding matter. Owners of printed journals often report that lay-flat bindings are easier to use mid-workout than stiff ones. A paperback program may bend or crease with frequent use, so keep it in a bag or cover to protect the pages.
Good picks for this: Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages, Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages
Fit with your schedule and recovery
A three-day rotation usually means training on non-consecutive days, such as Monday, Wednesday and Friday, which gives each muscle group about 48 to 72 hours to recover. If your schedule forces back-to-back sessions, adjust the order or add rest days rather than cramming a fourth day in. Pick a tool that matches how you actually train, not how you hope to train.
Good picks for this: Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine
FAQ
Is a push/pull legs 3 days a week routine enough to build muscle?
For many trainees, yes. Three sessions per week hit each muscle group about twice, which is a reasonable frequency for hypertrophy when sets and effort are adequate. Total weekly volume and consistency matter more than the exact split. Results vary with diet, sleep and training history.
Which day should I train first?
Many people start with pull or push because it leaves legs fresh for a later session, but the order is flexible. Consistency across weeks matters more than the starting day. Pick an order you can repeat.
Do I need a journal if I already use a fitness app?
Not necessarily. An app works well for logging and charts. A printed journal suits people who prefer writing by hand, want no screen during training, or like a physical record they can flip through. Either tool is fine if you use it consistently.
How many sets should I do per exercise?
Many lifters use two to four working sets per exercise, with the lower end for accessory movements and the higher end for main compound lifts. Choose a rep range that keeps you close to failure without compromising form, and adjust based on recovery.
Can beginners start a push/pull legs split?
Yes, though beginners often do better with a simpler full-body plan for the first few months. If you do start a push/pull legs split, keep the number of exercises low and focus on learning proper technique. A coach can check your form if you are unsure.
How long should I stay on this routine before changing it?
Many programs run in blocks of about six to twelve weeks. Stay on the plan while you keep adding reps or weight. If progress stalls for several weeks despite good sleep and nutrition, adjust exercise selection, volume or rep range.
What if I miss a training day?
Resume with the next scheduled session rather than trying to make up the missed one in a single day. Keep the weekly structure intact, and avoid doubling up sessions to catch up.
Conclusion
A push/pull legs 3 days a week routine is an effective, time-efficient split, and the right tool depends on how you plan to train. If you already have a program and want a dedicated log, Pull Push Legs: A Push Pull Legs Workout Routine Tracker Journal And Daily Log 110 Pages is the most flexible choice. For beginners who want a plain tracker, Push Pull Legs: A PPL Workout Routine Tracker Journal And Daily Log 110 Pages is a simple option. If you want a written plan to follow for twelve weeks, Forseca Fitness: Fitness & Restoration for All Bodies: 12 Weeks: Push, Pull, Legs Routine gives you the structure. Whichever you choose, track your sets and reps consistently, and progress gradually.
Sources
- General physical activity guidance on muscle-strengthening activity for adults (cdc.gov)
- Position guidance from the American College of Sports Medicine on resistance training volume and frequency (acsm.org)
- Resources from the National Strength and Conditioning Association on program design and progression
Related reading
- Sample Push Pull Legs Routine: A 6-Day Plan With Sets and Reps
- Push Pull Legs 4 Day Split Routine: A Step-by-Step Plan
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
- Best Push Pull Legs Routine With Dumbbells: A 6-Day Plan (2026)
- 3 Best Push Pull Legs Week Routine Guides for 2026
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.
