By Emily ParkerUpdated November 2026
A push pull legs routine for men groups training into three days: pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps, rear delts) and leg work. Run twice a week, it gives most lifters enough weekly volume to build size and strength without living in the gym. The programs below were compared on a few criteria: how complete the exercise selection and progression are, how clearly sets, reps and rest periods are laid out, whether the plan includes tracking tools, how well it suits different experience levels, and how often owners report that the program is easy to follow week after week.
Best overall: Men’s Health Push, Pull, Swing – View on Amazon
Best for structured progression: 12-Week/5-Day Hypertrophy Program & Training Log – View on Amazon
Best for a simple 21-day start: NOT JUST Fitness Log 21-Day Push Pull Legs – View on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Men’s Health Push, Pull, Swing | Lifters who want a full program with dumbbell, kettlebell and sandbag work | Push, pull and swing training built around fat loss and muscle gain |
| 12-Week/5-Day Hypertrophy Program & Training Log | Men who want long-term progression with tracking | RIR tracking and weekly check-ins in a training log |
| NOT JUST Fitness Log 21-Day Push Pull Legs | Beginners or lifters wanting a short, defined block | A 21-day push/pull/leg split with a built-in log |
Men’s Health Push, Pull, Swing: The Fat-Torching, Muscle-Building Dumbbell, Kettlebell & Sandbag Program
Men's Health Push, Pull, Swing: The Fat-Torching, Muscle-Building Dumbbell, Kettlebell & Sandbag Program
Best for: Men who want a complete push/pull structure that uses affordable, versatile equipment at home or in a gym.
This program suits men who already own or can access dumbbells, a kettlebell and a sandbag, and who want a split that also includes conditioning-style swing work. It is a good match for lifters who find pure machine routines boring and want compound movements with some metabolic demand.
Key specs:
- Built around a push/pull structure with dumbbell, kettlebell and sandbag training
- Designed with fat loss and muscle gain as the stated goals
- Equipment-flexible: suitable for home or gym setups
Pros:
- Uses portable, versatile equipment
- Combines strength work with conditioning
- Easy to adapt to a home setup
Cons:
- Requires specific equipment that not every gym or home setup includes
- Less emphasis on detailed week-by-week progression tracking
Bottom line: A strong pick for men with basic home equipment who want a push/pull program with a conditioning edge.
12-Week/5-Day Hypertrophy Program & Training Log: 5-Day Upper Lower Push Pull Legs Workout Plan and Gym Journal with RIR Tracking
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: Men who want structured progression over a longer block and a built-in way to track performance.
This is the right choice for intermediate lifters who are tired of guessing their next weight and want a training log that prompts effort tracking through reps in reserve (RIR). It also fits men who prefer a program that spans several weeks with check-ins rather than an open-ended routine.
Key specs:
- 12-week hypertrophy program format
- Includes RIR (reps in reserve) tracking
- Gym journal layout with weekly check-ins
Pros:
- Built-in progression framework over 12 weeks
- RIR tracking helps with autoregulation
- Journal format keeps records in one place
Cons:
- Plan is labeled as a 5-day split, so you will need to adapt it to a 3-day push/pull/legs week if that is your schedule
- Better suited to lifters who already understand basic exercise technique
Bottom line: The best choice among these for men who want progression tracking and a longer structured block.
NOT JUST Fitness Log: 21-Day Push | Pull | Leg Split Workout Plan for All Men and Women
NOT JUST – FITNESS LOG: 21-Day – Push | Pull | Leg Split Workout Plan for All Men and Women
Best for: Beginners or lifters who want a short, clearly defined push/pull/legs block before deciding on a longer plan.
This suits men who are new to push/pull/legs training or who want to test the split for three weeks before committing. The shorter timeframe keeps the commitment manageable and gives a clear start and finish.
Key specs:
- 21-day duration
- Push, pull and leg split structure
- Log format for recording each session
Pros:
- Short, defined timeframe is easy to commit to
- Clear push/pull/leg structure for beginners
- Works for both men and women
Cons:
- Shorter program means less long-term progression built in
- Less depth for advanced lifters looking for periodization
Bottom line: A practical starting point for beginners who want a short, structured trial of the push/pull/legs split.
Buying Guide
Program Length and Progression
Look at how many weeks the plan runs and whether it changes load, reps or sets over time. A 3-week block suits a trial; a 12-week block suits lifters who want steady gains. Plans without any progression tend to stall after a few months, so check that the program tells you how to add weight or reps.
Good picks for this: 12-Week/5-Day Hypertrophy Program & Training Log, Men’s Health Push, Pull, Swing
Equipment Requirements
Match the program to what you can actually access. Dumbbells, a kettlebell and a sandbag let you train at home, while a full commercial gym supports barbell and machine variations. A plan that depends on equipment you do not own will end up unused.
Good picks for this: Men’s Health Push, Pull, Swing, NOT JUST Fitness Log
Tracking and Logging
Programs with a log let you record sets, reps and effort. Tracking reps in reserve (RIR) helps you train close to a challenging but safe effort without guessing. If you prefer to keep your own notes, a plan with exercise and set structure is still useful.
Good picks for this: 12-Week/5-Day Hypertrophy Program & Training Log, NOT JUST Fitness Log
Experience Level
Beginners need clear exercise instructions and a manageable volume. Intermediate lifters benefit from progression rules and effort tracking. Advanced lifters often need more variation and periodization than a single block provides.
Good picks for this: NOT JUST Fitness Log, 12-Week/5-Day Hypertrophy Program & Training Log
Weekly Schedule Fit
The classic push/pull/legs split runs over three days, often twice per week for six sessions. Check whether the program is written for three days, six days or another layout, and adjust rest days so each muscle group gets at least 48 hours between hard sessions.
Good picks for this: 12-Week/5-Day Hypertrophy Program & Training Log, NOT JUST Fitness Log
Conditioning and Goals
If your goal is fat loss alongside strength, a program that includes swings or other conditioning-style work may suit you better than pure strength blocks. If your goal is maximal size, look for a plan with higher training volume and clear hypertrophy rep ranges.
Good picks for this: Men’s Health Push, Pull, Swing
Recovery and Injury Awareness
Push/pull/legs training puts heavy load on shoulders, elbows and lower back. Choose a plan that starts with moderate weights, includes warm-up sets and lets you swap exercises that bother a joint. If you have an existing injury or medical condition, speak with a doctor or physical therapist before starting a new program.
Good picks for this: NOT JUST Fitness Log, 12-Week/5-Day Hypertrophy Program & Training Log
FAQ
How many days per week should I train on a push pull legs routine?
Most men run push, pull and legs once each per week, which is three days, or twice per week for six sessions. Three days gives recovery between sessions, while six days gives more weekly volume per muscle group. Pick the schedule you can keep consistently.
Is push pull legs good for building muscle?
It can be. The split trains each muscle group about twice a week when run six days, which is a common frequency for hypertrophy. Results depend on total volume, effort level and progression, not on the split alone.
Can beginners follow a push pull legs routine?
Yes, though beginners should start with lighter weights, learn the core lifts and build volume gradually. A short program with clear instructions, like a 21-day block, is a practical starting point.
Do I need a full gym for push pull legs?
No. Dumbbells, a kettlebell and resistance bands can cover most push, pull and leg movements at home. A full gym adds barbells and machines, which make progression easier for many lifters.
What is RIR and why does it matter in a push pull legs plan?
RIR stands for reps in reserve: the number of reps you could still complete before reaching failure. Training at 1 to 3 RIR for most working sets balances growth and recovery. Tracking RIR helps you adjust load without guessing.
How long should I follow a push pull legs program before changing it?
Many lifters run a block of 8 to 12 weeks and then adjust exercises, rep ranges or volume. Changing too often makes it hard to measure progress, while sticking with one plan too long can cause plateaus.
Should I eat differently on a push pull legs routine?
Diet needs depend on your goals. Muscle gain usually requires adequate protein and a modest calorie surplus, while fat loss requires a deficit. If you have health conditions or specific dietary needs, consult a registered dietitian or doctor.
Conclusion
For a complete push/pull/legs plan with versatile equipment and a conditioning edge, Men’s Health Push, Pull, Swing is a strong overall choice. Men who want long-term progression and built-in effort tracking will get the most from the 12-Week/5-Day Hypertrophy Program & Training Log. Beginners or lifters who want a short, defined trial should consider the NOT JUST Fitness Log 21-Day plan. Match the program to your experience, equipment and schedule, and track your sets to see whether the plan is working.
Sources
- Physical activity guidelines for adults, including recommended muscle-strengthening frequency (cdc.gov)
- Position guidance from the American College of Sports Medicine on resistance training volume and progression (acsm.org)
- Research summaries on resistance training frequency and muscle growth (nih.gov)
Related reading
- Push Pull Legs Routine at Home: 7 Best Resistance Bands for 2026
- Push Pull Legs Routine Planet Fitness: 5 Best Picks Compared for 2026
- Best Push Pull Legs Workout Routine: A 6-Day Plan With Sets and Reps
- 3 Best Push Pull Legs Week Routine Guides for 2026
- Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?
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.
