By Emily ParkerUpdated November 2026
Choosing a push pull legs 5 day split women can follow is easier when you know what the program should deliver: clear exercise order, enough weekly volume for each muscle group, a way to track load over time, and room to recover between hard sessions. This guide compares four products built around that structure, from a full hypertrophy program with logging pages to simpler journals and a body-rebuilding plan. The selection criteria were specification clarity, brand reputation, the depth of the programming, and the kind of owner feedback these products generally attract. We did not test these products ourselves; the assessments below are based on listing details and common reader patterns.
Best overall: Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log – View on Amazon
Best for structured progression: NOT JUST Fitness Log 21-Day Push Pull Leg Split – View on Amazon
Best budget pick: Push Pull Legs Repeat Fitness Journal – View on Amazon
Best for women over 40: Military Calisthenics Workout for Women Over 40 – View on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log | Lifters who want a full periodized plan | 12-week program with RIR tracking and check-ins |
| NOT JUST Fitness Log 21-Day Push Pull Leg Split | Beginners wanting a short, clear structure | 21-day push/pull/leg plan with logging space |
| Push Pull Legs Repeat Fitness Journal | Anyone who prefers a plain daily log | Strength and cardio tracking pages |
| Military Calisthenics Workout for Women Over 40 | Women over 40 training without a gym | 4-week body rebuild program using bodyweight work |
Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log
12-Week/5-Day Hypertrophy Program & Training Log: 5-Day Upper Lower Push Pull Legs Workout Plan and Gym Journal with RIR Tracking, Weekly Check-Ins … for Men and Women (Monnerat+ Training Logs)
Best for: Structured 5-day hypertrophy training with built-in progression
This program suits women who already understand basic lifts and want a long runway of organized sessions instead of making weekly decisions themselves. The listing describes a 5-day upper, lower, push, pull and leg arrangement, so it covers the push pull legs idea while spreading muscle groups across the week.
Key specs
- 12-week program length, per the listing
- 5 training days per week
- RIR (reps in reserve) tracking
- Weekly check-in pages
Pros
- Clear progression across twelve weeks
- RIR tracking helps you train near productive effort without guessing
- Logging pages keep load and reps in one place
Cons
- Five days a week requires consistent scheduling and recovery habits
- Less flexible for anyone who wants to swap exercises freely
Bottom line: The strongest choice if you want a complete, progressive plan and are ready to train five days a week.
NOT JUST Fitness Log 21-Day Push Pull Leg Split
NOT JUST – FITNESS LOG: 21-Day – Push | Pull | Leg Split Workout Plan for All Men and Women
Best for: Beginners who want a short, clearly defined split
A 21-day window is a practical way to learn how push, pull and leg sessions fit together before committing to a longer block. It works well for women new to split training who want a manageable starting point and a log to record progress.
Key specs
- 21-day program length, per the listing
- Push, pull and leg split structure
- Designed for men and women
Pros
- Short duration lowers the commitment barrier
- Easy to follow day by day
- Good stepping stone toward longer programs
Cons
- Three weeks may not be enough for long-term progression on its own
- Less detail on exercise substitutions than a full hypertrophy plan
Bottom line: A sensible pick if you are new to the push pull legs format and want to try it before building a longer routine.
Push Pull Legs Repeat Fitness Journal
Push Pull Legs Repeat: Workout Fitness Journal for Women Men Exercise Daily Log book, Strength & Cardio Training Journal Track Your Progress
Best for: A simple daily log for tracking your own push pull legs sessions
This is a journal rather than a full program, so it fits women who already have a plan from a coach or another source and mainly need somewhere to record sets, reps, loads and cardio. Owners often describe it as a straightforward tracker.
Key specs
- Strength and cardio training log format
- Designed for daily progress tracking
- Suitable for women and men
Pros
- Flexible: works with any push pull legs plan you write in
- Simple layout keeps entries quick
- Budget-friendly way to organize training
Cons
- No built-in exercises or progression, so you must plan your own sessions
- Less guidance for beginners who need direction
Bottom line: Best for experienced trainers who already know their program and want a plain log.
Military Calisthenics Workout for Women Over 40
MILITARY CALISTHENICS WORKOUT FOR WOMEN OVER 40: The 4-Week Body Rebuild Program to Burn Fat, Lean Muscle, Build Strength & Regain Confidence Without a Gym.
Best for: Women over 40 who want strength work without a gym
This program is built around bodyweight calisthenics rather than barbells and machines. It targets women who want to rebuild strength and lean muscle at home, with a timeline that is shorter than most split programs. It is less of a classic push pull legs split, so treat it as an alternative for the same goals rather than a direct match.
Key specs
- 4-week program length, per the listing
- Bodyweight, no-gym format
- Aimed at women over 40
Pros
- No equipment needed, so training is easy to start at home
- Focus on rebuilding strength and confidence
- Short block that is easy to repeat
Cons
- Bodyweight work may limit progressive overload for advanced lifters
- Not a five-day push pull legs structure
Bottom line: A good fit for women over 40 who want an accessible starting program and are not set on a barbell-based split.
Buying Guide
Training structure and split design
A push pull legs 5 day split usually places pushing muscles (chest, shoulders, triceps) on one day, pulling muscles (back, biceps, rear delts) on another, and legs on a third, then repeats the cycle so some groups are trained twice weekly. Check whether a product explains its day order and how it handles recovery between similar movements.
Good picks for this: Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log, NOT JUST Fitness Log 21-Day Push Pull Leg Split
Progression and tracking
Progress comes from gradually increasing reps, load or sets over time. Look for space to record weight, reps and effort, and for guidance on when to add load. Logs that include RIR or effort notes help you judge how close each set was to failure.
Good picks for this: Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log, Push Pull Legs Repeat Fitness Journal
Program length and commitment
A 4 to 6 week block is enough to learn movements and see early changes, while 12 weeks gives room for real progression. Match the length to how long you can realistically keep to a five-day schedule.
Good picks for this: NOT JUST Fitness Log 21-Day Push Pull Leg Split, Military Calisthenics Workout for Women Over 40
Equipment and training location
If you train at a commercial gym, barbells, dumbbells and cable machines open up most push pull legs exercises. At home, bodyweight or limited-dumbbell programming may be more practical. Check whether a product assumes gym equipment before buying.
Good picks for this: Military Calisthenics Workout for Women Over 40, Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log
Experience level
Beginners benefit from clear exercise instructions and a short, supported start. Intermediate lifters often prefer a log plus a plan they can adjust. Be honest about your current level when choosing between a guided program and a blank journal.
Good picks for this: NOT JUST Fitness Log 21-Day Push Pull Leg Split, Push Pull Legs Repeat Fitness Journal
Durability and format
Journals and logs get handled in the gym bag, so binding quality and page thickness matter. Owners of spiral or sewn-binding journals often report that they lie flat more easily during workouts. Check the page count if you plan to log for several months.
Good picks for this: Push Pull Legs Repeat Fitness Journal, Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log
Age-specific and recovery needs
Women over 40 often benefit from joint-friendly exercise choices, longer warm-ups and more recovery time between heavy sessions. Programs designed for this age group usually emphasize controlled movement and steady strength gains.
Good picks for this: Military Calisthenics Workout for Women Over 40
FAQ
Is a push pull legs 5 day split good for women?
It can be. The split lets you train each muscle group frequently while spacing out heavy sessions. Many women prefer it because it is easy to schedule around work. Whether it suits you depends on recovery, sleep and how many days you can train consistently.
How many sets per muscle group should I do each week?
Many coaches suggest roughly 10 to 20 weekly hard sets per muscle group for hypertrophy, spread across two sessions. Start at the lower end and add sets only if recovery is good.
What is RIR and why does it matter?
RIR stands for reps in reserve, the number of reps you could still complete before failure. Tracking it helps you train hard without grinding every set to exhaustion, which supports steady progress and lower fatigue.
Can I do a push pull legs split at home?
Yes, if you adapt the exercises to your equipment. Bodyweight variations, resistance bands and adjustable dumbbells can cover most movements. Progression is harder without heavier loads, so plan how you will increase difficulty over time.
How long should I rest between sessions?
Most people do best with at least one rest day or light session before repeating the same muscle group. In a five-day split, the rotation already gives recovery time, but poor sleep or nutrition can make even this schedule too demanding.
Should women over 40 change the split?
Often yes, by adding longer warm-ups, lowering volume if joints feel strained and prioritizing exercises with good control. Speak with a doctor or qualified coach before starting a new training program, especially if you have existing joint or heart conditions.
Conclusion
For a complete, progressive five-day plan with tracking built in, the Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log is the most thorough option here. The NOT JUST Fitness Log 21-Day Push Pull Leg Split is a good low-commitment entry point. The Push Pull Legs Repeat Fitness Journal suits experienced trainers who already have a plan, and the Military Calisthenics Workout for Women Over 40 fits women who want a gym-free, age-focused program. Choose based on your experience, equipment and how long you can commit.
Sources
- Physical activity guidelines for adults, including recommended weekly strength training (cdc.gov)
- Research summaries on resistance training, muscle growth and recovery (nih.gov)
- Position statements on resistance exercise prescription and progression (acsm.org)
Related reading
- Women's Push Pull Legs 3-Day Split: A Step-by-Step Plan for Strength and Shape
- Push/Pull Legs Shoulders Split: A Step-by-Step 6-Day Plan
- 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
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.
