By Graham FisherUpdated November 2026
A push/pull legs workout plan for beginners at home works best when you have a clear structure, progressive sets and a way to track what you lift. Most people who try a push/pull legs workout plan for beginners at home stall for one of three reasons: they do not know which exercises belong on which day, they have no idea how many sets or reps to program, or they lack a guide that tells them how to progress over several weeks. The five resources below were selected for home training, beginner suitability and the quality of their programming. Our criteria were: whether the product includes a structured multi-week plan, whether the exercises require little or no equipment, whether the instructions are clear enough to follow without a coach, the format and durability of the product, and the general pattern of owner feedback we could identify across sources.
Our top picks at a glance
- 1
TOP CHOICEBest overallCalisthenics Workout Book for Beginners & Advanced TrainingView on Amazon - 2
TOP CHOICEBest for seniors and low-impact training21-Day Abdominal Fat Weight Loss Chair Exercise GuideView on Amazon - 3
TOP CHOICEBest for strength and stabilityISOMETRIC EXERCISES FOR BEGINNERS: 24 Illustrated Exercises and a 4-Week Home Workout PlanView on Amazon - 4
Best wall-display reference30 Day Fitness Challenge Poster SetView on Amazon - 5
Best for structured bodyweight progressionMilitary Calisthenics Workout Planner for WomenView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Calisthenics Workout Book for Beginners & Advanced Training | Beginners who want a full home plan | 90-day program with video demos and anatomical illustrations |
| 21-Day Abdominal Fat Weight Loss Chair Exercise Guide | Low-impact, seated or limited-mobility training | Seated routines for all fitness levels |
| ISOMETRIC EXERCISES FOR BEGINNERS | Building strength and joint stability | 24 illustrated isometric exercises with a 4-week plan |
| 30 Day Fitness Challenge Poster Set | A visual reminder of daily moves | Printed poster set covering a 30-day home plan |
| Military Calisthenics Workout Planner for Women | Women progressing from beginner to advanced bodyweight work | 28-day program with 15, 30 and 45-minute routines |
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: Beginners who want a complete, bodyweight-based push/pull legs plan they can run at home without equipment.
This book suits someone who has never followed a split before and wants a clear progression from basic movements to harder variations. Because it is built around bodyweight training, it translates well to a push/pull legs structure: push days built on pressing variations, pull days on rows and pulls, and leg days on squats, lunges and hinge patterns.
Key specs
- Format: printed book with a 90-day program
- Includes video demonstrations and anatomical illustrations
- Covers beginner through advanced training levels
Pros
- Clear progression across a full 90-day program
- Anatomical illustrations help you understand which muscles each exercise targets
- Works with zero equipment, so setup is never a barrier
Cons
- Bodyweight-only plans can feel limiting once you outgrow the beginner stage
- Video content depends on the access format you receive, so check before buying
Bottom line: The best all-round choice for a beginner who wants a complete home plan to follow from start to finish.
21-Day Abdominal Fat Weight Loss Chair Exercise Guide
21-Day Abdominal Fat Weight Loss Chair Exercise Guide – Low-Intensity Seated Workout Plan, Suitable for All Fitness Levels, Improve Vitality & Weight Management
Best for: Low-impact, seated or limited-mobility training as an entry point to a home routine.
If standing exercises or floor work are not realistic yet, this guide offers a seated alternative. It is a useful bridge for older adults, people recovering from injury, or anyone who needs to build consistency before adding push, pull and leg work that requires more range of motion.
Key specs
- Format: 21-day seated exercise guide
- Designed for all fitness levels with low-intensity movements
Pros
- Minimal space and no equipment needed
- Gentle entry point for people with joint concerns
- Short daily sessions make consistency easier to build
Cons
- Intensity is too low to drive significant strength gains on its own
- Does not map directly onto a traditional push/pull/legs split
Bottom line: A sensible starting point for beginners who need low-impact work first. Anyone with a medical condition should consult a doctor or physical therapist before starting any new exercise program.
ISOMETRIC EXERCISES FOR BEGINNERS: 24 Illustrated Exercises and a 4-Week Home Workout Plan
ISOMETRIC EXERCISES FOR BEGINNERS: 24 Illustrated Exercises and a 4-Week Home Workout Plan for Strength and Stability
Best for: Building foundational strength and joint stability before progressing to dynamic push, pull and leg movements.
Isometric training, where you hold a position without moving, is a useful way for beginners to learn body control. This guide fits well into the early weeks of a push/pull legs plan, especially on rest-adjacent days or as a warm-up for pressing, pulling and squatting patterns.
Key specs
- 24 illustrated exercises
- Includes a 4-week home workout plan
Pros
- Illustrations make each hold easy to set up correctly
- Low impact, so it suits recovery periods
- Builds the tension control useful for every lift in a split
Cons
- Isometrics alone provide limited hypertrophy stimulus for most intermediate goals
- The four-week plan is short, so you will need a longer plan afterward
Bottom line: Ideal for beginners who want to build control and stability first. Pair it with a dynamic plan once the basics feel comfortable.
30 Day Fitness Challenge Poster Set
30 Day Fitness Challenge Poster Set, Home Workout Plan, Butt Lift, Slim Thigh, Sleek Arms, Lose Belly Fat, Eliminate Side Fat
Best for: A visual, always-visible reference for daily home workouts.
Many beginners find it hard to remember the next exercise in a session. A poster set keeps the day’s movements in front of you, which helps when you are training in a spare room or living space without a coach. It works best as a supplement to a fuller written plan rather than a complete program on its own.
Key specs
- Format: printed poster set
- Built around a 30-day home fitness challenge
Pros
- Easy to display on a wall for quick reference
- Simple layout suits visual learners
- Inexpensive way to add structure to a home setup
Cons
- Posters offer less detail on form and progression than a book
- Paper formats can curl or fade if placed near windows or humidity
Bottom line: Useful as a wall reference for beginners who already understand the basics. Pair it with a longer guide for progression.
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 plan with time-based routine options.
The 15, 30 and 45-minute routine lengths make it easier to fit push, pull and leg sessions into a busy week. The 28-day structure gives beginners a clear arc to follow, and the progression from beginner to advanced means you can keep using it as your strength improves.
Key specs
- 28-day bodyweight program
- Routines of 15, 30 and 45 minutes
- No equipment required
Pros
- Time-based routines help with scheduling a split
- Progression path covers beginner to advanced levels
- Designed for home training with no equipment
Cons
- Built around a 28-day cycle, so you will need to repeat or extend it for long-term progress
- Bodyweight-only work may need added load as you advance
Bottom line: A strong choice for beginners who want a time-efficient bodyweight structure to pair with a push/pull legs split.
Buying Guide
Exercise Selection for Each Day
A push/pull legs split groups movements by function. Push days cover chest, shoulders and triceps; pull days cover back and biceps; leg days cover quads, hamstrings, glutes and calves. Before buying any resource, check that its exercises fit those groupings. Look for pressing, rowing and squatting variations, plus at least one hinge movement for legs.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, Military Calisthenics Workout Planner for Women
Progression Structure
A beginner plan should tell you how to advance. Look for guidance on increasing reps, moving to harder variations, or adding time under tension. Without progression, most home programs plateau within a few weeks. A typical beginner approach is 2 to 3 sets of 8 to 12 reps per exercise, adding a rep or harder variation once you hit the top of the range for all sets.
Good picks for this: Military Calisthenics Workout Planner for Women, Calisthenics Workout Book for Beginners & Advanced Training
Equipment Requirements
Check whether the resource needs weights, bands or only bodyweight. Bodyweight plans are the most accessible at home, but they can become limiting. If you plan to add load later, choose a resource that explains how to progress with external resistance.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, ISOMETRIC EXERCISES FOR BEGINNERS
Intensity and Joint Friendliness
Beginners returning from a break or dealing with joint concerns benefit from lower-impact options. Seated or isometric work can build a base before you add deeper squats or heavier pressing. Be honest about your starting point rather than jumping straight to advanced material.
Good picks for this: 21-Day Abdominal Fat Weight Loss Chair Exercise Guide, ISOMETRIC EXERCISES FOR BEGINNERS
Format and Ease of Use
Think about how you will follow the plan. A printed book works well for a full program you read ahead of time. A wall poster set helps with quick reference during a session. A planner with time-based routines suits people with limited training windows. Choose the format that matches how you actually train.
Good picks for this: 30 Day Fitness Challenge Poster Set, Military Calisthenics Workout Planner for Women
Illustrations and Form Guidance
Clear illustrations or video demos reduce the risk of poor form, which matters more when you train alone. Look for step-by-step setup instructions and cues for body position. If form guidance is thin, you may need to supplement with reputable video sources.
Good picks for this: ISOMETRIC EXERCISES FOR BEGINNERS, Calisthenics Workout Book for Beginners & Advanced Training
Durability and Care
Printed materials last longer when stored away from direct sunlight and moisture. A book with a durable binding and a poster set that is easy to laminate or frame will hold up better over a 90-day program. Keep your plan in a dedicated spot so you can refer to it between sessions.
Good picks for this: Calisthenics Workout Book for Beginners & Advanced Training, 30 Day Fitness Challenge Poster Set
FAQ
How many days per week should a beginner run a push/pull legs split at home?
Most beginners do well with three days per week: push, pull and legs on alternating days, with a rest day between sessions when possible. Once that feels manageable, you can move to a six-day rotation, running each day twice per week. Start with three days to build recovery and form habits first.
How many sets and reps should I do?
A common beginner range is 2 to 3 sets of 8 to 12 reps per exercise, with 1 to 2 minutes of rest between sets. Choose a weight or variation where the last two or three reps are challenging but you can keep good form. Progress by adding reps or moving to a harder version once you can complete the top of the range on all sets.
Can I build muscle with only bodyweight exercises?
Yes, especially as a beginner. Bodyweight training can build meaningful strength and muscle when you progress through harder variations, slow your tempo, or add pauses. As you get stronger, adding external resistance such as bands or a backpack loaded with books will keep progression going.
What should a push day include at home?
A push day usually covers a pressing movement for the chest, a shoulder movement, and a triceps movement. Push-up variations, pike push-ups and dips (using a sturdy chair) are common bodyweight choices. Keep the total session to 4 to 6 exercises for beginners.
How long should I rest between push, pull and leg days?
Allow at least 48 hours before training the same muscle group again. In a three-day split, that is naturally built in. If you run a six-day rotation, each muscle group gets trained every three to four days, which is usually sufficient for beginners.
Is a push/pull legs split suitable for older adults or people with joint issues?
It can be adapted, but you should consult a doctor or physical therapist first, particularly if you have joint, heart or other medical concerns. Start with seated or isometric variations, use reduced ranges of motion, and progress slowly.
Conclusion
For most beginners, a push/pull legs workout plan at home starts with a clear structure and a progression path. The Calisthenics Workout Book for Beginners & Advanced Training is the most complete option for someone who wants a full plan from day one. The Military Calisthenics Workout Planner for Women suits those who want time-based routines that fit a busy schedule. The ISOMETRIC EXERCISES FOR BEGINNERS guide is valuable for building control before dynamic work. The 21-Day Abdominal Fat Weight Loss Chair Exercise Guide is a low-impact entry point for people who need gentler training. The 30 Day Fitness Challenge Poster Set works best as a wall reference alongside a longer plan. Match your choice to your starting point, your schedule and how much you want to rely on bodyweight training.
Sources
- Physical activity guidelines covering recommended weekly muscle-strengthening activity for adults (cdc.gov)
- Research summaries on resistance training, progression and recovery (nih.gov)
- Position statements on resistance training prescription for beginners (acsm.org)
Related reading
- Top 7 Push-Pull Legs Resistance Bands for Home Workouts
- Push/Pull Legs Dumbbell 3 Day: A Step-by-Step Plan for Home or Gym
- Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
- Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026)
- Push Pull Legs Workout Template: A 6-Day Plan With Sets and Reps
- Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide
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.
