By Emily ParkerUpdated November 2026
Choosing a push pull legs powerbuilding program means balancing two goals at once: building strength on the main lifts and adding muscle across the body. Most lifters searching for this want a plan that is organized, progressive and realistic about recovery, not a random list of exercises. The six options below were selected by reviewing program structure (training days per week, set and rep schemes, how strength and hypertrophy work is split), the clarity of progression guidance, the presence of exercise instructions, and how well each format fits a typical gym or home setup. This is a research-based comparison of published products, not a record of personal testing.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Program and Training LogView on Amazon - 2
TOP CHOICEBest for logging progressPRPL Fitness ProgramView on Amazon - 3
TOP CHOICEBest for advanced liftersIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 4
Best for home trainingCalisthenics Workout Book for Beginners & Advanced TrainingView on Amazon - 5
Best for a 3-day splitSTRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLITView on Amazon - 6
Best for women training at homeMilitary Calisthenics Workout Planner for WomenView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Program and Training Log | Overall structure with tracking | Included training log for recording sets and loads |
| PRPL Fitness Program | Logging progress over time | Push, run, pull and legs structure with a fitness emphasis |
| Iron Week: The 6-Day Muscle Building Blueprint | Advanced lifters running six days | Six-day push, pull and legs layout with form tips and progressive overload guidance |
| Calisthenics Workout Book for Beginners & Advanced Training | Home training with no equipment | Bodyweight exercises with step-by-step plans and illustrations |
| STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT | Long-term strength with three days a week | 24-week progression built on squat, push and pull days |
| Military Calisthenics Workout Planner for Women | Women training at home | 28-day bodyweight plan with 15, 30 and 45-minute sessions |
Push Pull Legs Program and Training Log
Push Pull Legs Program and Training Log: Strength and Hypertrophy Program and Training Logbook
Best for: Lifters who want a complete push pull legs structure with a built-in place to record their work.
This is a good fit for intermediate lifters who have some familiarity with compound lifts and want a written framework rather than building a split from scratch. The included log helps turn the program into a measurable progression plan.
Key specs
- Format: program guide with training logbook
- Focus: combined strength and hypertrophy programming
- Split: push, pull and legs training days
Pros
- Clear weekly structure that is easy to follow
- Logbook makes tracking loads and reps straightforward
- Covers both strength and muscle-building goals
Cons
- Requires access to a gym with standard equipment
- Logging adds a small amount of time to each session
Bottom line: The most complete all-in-one choice for someone who wants both a program and a way to track it.
PRPL Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: Lifters who want to combine push, pull and leg work with running or conditioning.
This program suits people who want their training to include cardio alongside resistance work. It is less purely strength-focused than some options, so it fits those whose goals include general fitness and endurance.
Key specs
- Format: fitness program built around push, run, pull and legs
- Focus: combined strength and conditioning
Pros
- Adds running or conditioning without a separate plan
- Simple, memorable four-part structure
- Suits general fitness goals
Cons
- Less focused on maximal strength progression than dedicated powerbuilding plans
- Requires room and time for running sessions
Bottom line: A strong pick for lifters who want conditioning built into a push pull legs week.
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 who can train six days a week and want detailed progressive overload guidance.
This plan is designed for people who already understand exercise technique and can manage volume and recovery. Owners of structured six-day programs often note that the exercise guide helps with form, which matters when loads climb.
Key specs
- Format: six-day push, pull and legs training program
- Includes: complete exercise guide and form tips
- Focus: muscle building with progressive overload
Pros
- Detailed exercise instructions and form cues
- Clear progressive overload framework
- Full six-day weekly layout
Cons
- Six training days may be too demanding for beginners
- Assumes access to a full gym
Bottom line: Best for advanced lifters with the recovery capacity to train six days a week.
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: Trainees who want a push pull legs structure using bodyweight exercises at home.
This book suits people without access to a gym or who prefer minimal equipment. It spans beginner to advanced levels, so it can grow with the reader.
Key specs
- Format: workout book with 90-day program
- Includes: step-by-step plans, video demonstrations and anatomical illustrations
- Equipment: bodyweight-based
Pros
- No equipment required
- Illustrations and demos support exercise form
- Scales from beginner to advanced
Cons
- Limited heavy loading for maximal strength work
- Advanced progressions can take time to master
Bottom line: The best option here for home training without weights.
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT: SQUAT / PUSH / PULL
Best for: Lifters who want a long, strength-centered progression across three training days.
A 24-week timeline gives room for gradual increases in load. The squat, push and pull structure makes it a practical option for those who cannot train six days a week.
Key specs
- Format: 24-week program
- Split: three days built around squat, push and pull
- Focus: strength progression
Pros
- Long progression timeline suits strength goals
- Three-day schedule fits busy weeks
- Clear emphasis on squat and pressing work
Cons
- Legs are covered less directly than in a full push pull legs week
- Long duration requires sustained commitment
Bottom line: A good pick for lifters who want a long strength block with three sessions a week.
Military Calisthenics Workout Planner for Women
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: Women who want a structured bodyweight program at home with flexible session lengths.
The 15, 30 and 45-minute routines let users fit training around a busy schedule. The 28-day format is short enough to try before committing to a longer plan.
Key specs
- Format: 28-day bodyweight program
- Session lengths: 15, 30 and 45 minutes
- Equipment: none required
Pros
- Flexible session lengths
- No equipment needed
- Scales from beginner to advanced
Cons
- Shorter program may need to be followed by a longer plan
- Bodyweight loading has a ceiling for some lifters
Bottom line: A practical starting point for women who want structured home training with short sessions.
Buying Guide
Training Frequency
Push pull legs programs range from three to six days a week. A three-day version hits each muscle group once or twice weekly, while a six-day version doubles up on push, pull and legs. Match frequency to the recovery you can realistically provide. Sleep, job stress and nutrition all affect how many sessions you can handle.
Good picks for this: STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT, Iron Week: The 6-Day Muscle Building Blueprint
Strength vs. Hypertrophy Emphasis
A powerbuilding plan blends heavy compound lifts (typically 3 to 6 reps on main movements) with moderate-rep accessory work (commonly 8 to 15 reps). Check whether the program lists rep ranges and rest periods. Clear rep targets make progression easier to track.
Good picks for this: Push Pull Legs Program and Training Log, STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT
Equipment Requirements
Some programs assume a fully equipped gym with barbells, racks and machines. Others rely on bodyweight movements. Before buying, confirm what you have access to. Mismatched equipment is one of the most common reasons people abandon a plan.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Military Calisthenics Workout Planner for Women
Experience Level
Beginners generally benefit from lower weekly volume and clear form guidance. Advanced lifters often need more volume and more detailed progression rules. Look for a program whose difficulty matches your current training history rather than your aspirations.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Calisthenics Workout Book for Beginners & Advanced Training
Progression Guidance
A good program explains how to add load or reps over time. Look for double progression rules, percentage-based guidance or weekly targets. Without them, most people repeat the same weights indefinitely.
Good picks for this: Push Pull Legs Program and Training Log, Iron Week: The 6-Day Muscle Building Blueprint
Tracking and Logging
Recording sets, reps and loads is the simplest way to confirm progress. A built-in logbook saves time and keeps information in one place. If a program does not include tracking, a notebook or app works just as well.
Good picks for this: Push Pull Legs Program and Training Log, PRPL Fitness Program
Program Length
Short programs of four to eight weeks are useful for testing a new routine. Longer blocks of 12 to 24 weeks give more room for sustained progression. Choose a length that matches how long you can stay consistent.
Good picks for this: STRENGTH PROGRAM: 24-WEEKS – 3-DAY SPLIT, Military Calisthenics Workout Planner for Women
FAQ
What is a push pull legs powerbuilding program?
It is a training split that groups exercises into push (chest, shoulders, triceps), pull (back, biceps) and legs days, with the program emphasizing heavy compound lifts for strength alongside moderate-rep work for muscle growth.
How many days a week should I train on a push pull legs split?
Most people train three to six days a week. Three days gives each muscle group roughly one or two sessions, while six days allows each group to be trained twice. Choose the frequency you can recover from consistently.
Can beginners follow a push pull legs program?
Yes, but beginners should start with lower volume and prioritize learning form on compound lifts. A three-day version or a plan with clear form guidance is usually a better starting point than a six-day advanced program.
Do I need a gym to follow this type of program?
Not necessarily. Bodyweight-based programs can build strength and muscle at home, though heavy powerlifting-style work usually requires barbells and weights.
How do I progress on a push pull legs program?
Use a progression method such as double progression: work within a rep range, and when you hit the top of that range on all sets, increase the load slightly. Record your sessions so you know what to beat next time.
Should I consult a professional before starting a new training program?
Yes, especially if you have a past injury, a medical condition or have not exercised regularly. A doctor, physical therapist or certified coach can help you choose an appropriate intensity and volume.
Conclusion
For a complete push pull legs structure with tracking, the Push Pull Legs Program and Training Log is the most all-round choice. Advanced lifters with six training days available may prefer Iron Week. Those training at home without weights will find the calisthenics and women’s planner options more suitable, while the 24-week three-day split suits longer strength blocks. Match the program to your experience, equipment and weekly schedule before you commit.
Sources
- Physical activity guidelines for adults, including recommended weekly muscle-strengthening frequency (cdc.gov)
- Research summaries on resistance training, progressive overload and muscle growth (nih.gov)
- Position guidance on resistance training prescription and progression (acsm.org)
Related reading
- What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026)
- Upper Body Lower Body Push Pull Legs: 5 Best Programs Compared (2026)
- Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (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.
