Push Pull Legs Workout Plan for Weight Loss: 5 Best Picks Compared

By Graham Fisher

Updated November 2026

Choosing a push pull legs workout plan for weight loss is harder than it looks, because most of the options on the market were written for muscle building rather than fat loss. This list is built around the criteria that matter when the goal is burning calories while keeping strength and lean tissue: a clear structure with sets, reps and progression, workouts that fit real schedules, a realistic intensity for people who are new to training or returning after a break, and a plan that makes it easy to log food and activity alongside the training. We weighed published specifications, brand reputation and the patterns owners commonly report, and we did not test these products ourselves. The five picks below range from a seated program to a full bodyweight plan, so you can match the format to your space, experience and joint comfort.

Our Top Picks

Quick Comparison

The Military Calisthenics Weight Loss Plan for Women

The Military Calisthenics Weight Loss Plan for Women: A 28-Day Bodyweight Program to Burn Calories, Build Lean Strength, and Get Fit at Home Without Equipment

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Best for: Home training with no equipment

This plan suits women who want a structured, bodyweight-only program that mirrors a push, pull and leg split and can be done in a small room. It is a good fit for anyone who has outgrown basic home routines and wants more progression.

Key specs:

• Format: 28-day bodyweight program
• Equipment: none required
• Focus: calorie burn combined with lean strength

Pros:

• Requires no equipment or gym membership
• Clear 28-day structure makes it easy to track progress
• Calisthenics movements build relative strength as body weight drops

Cons:

• Bodyweight progression can plateau for stronger lifters without added resistance
• Some movements are demanding for complete beginners

Bottom line: A strong choice for women training at home who want a complete, no-equipment plan. Scale intensity down if you are new to bodyweight exercise.

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28-Day Seated Exercise & Weight Loss Planner

28-Day Seated Exercise & Weight Loss Planner, Low-Impact Workout Journal for Belly Fat Reduction, Spiral Bound Fitness Tracker with Meal Logs for Seniors, Beginners and Women

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Best for: Low-impact and seated routines

This planner is aimed at seniors, beginners and anyone who needs to keep joint stress low. It pairs a 28-day seated routine with space to log meals, which makes it useful if you want to connect training and nutrition.

Key specs:

• Format: spiral-bound workout journal
• Duration: 28 days
• Includes meal logging pages

Pros:

• Low-impact design suits sensitive joints
• Meal logs help connect nutrition with the training plan
• Physical journal avoids screen fatigue

Cons:

• Seated work offers less total energy expenditure than standing or full-body training
• Limited room for detailed progression notes

Bottom line: Best for people who need a gentle start and want a journal to track food and workouts together. Pair it with a standing plan once you are ready.

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Lift Light, Get Lean

Lift Light, Get Lean: 28-day weight-training plan for safe and easy weight loss

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Best for: Gym-based weight training for fat loss

This book-style plan is built around lifting lighter loads with a focus on form and steady progress. It suits people who already have access to dumbbells or machines and want a weight-training approach to fat loss rather than pure cardio.

Key specs:

• Format: 28-day weight-training plan
• Equipment: standard gym or home weights
• Focus: safe, easy weight loss through resistance work

Pros:

• Emphasizes safe loading and technique
• Works well alongside a push pull legs split at a moderate volume
• Fits people who dislike high-intensity cardio

Cons:

• Light-load emphasis may feel slow for experienced lifters
• Requires access to equipment

Bottom line: A sensible pick for gym users who want to lose weight while keeping muscle. Check with a doctor before starting if you have a medical condition.

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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

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Best for: Beginners and people with limited mobility

This guide uses chair-based movements at low intensity, making it a practical entry point for people who are deconditioned, recovering from illness, or simply not ready for floor work. It is a starting block rather than a complete split.

Key specs:

• Format: 21-day seated exercise guide
• Equipment: a sturdy chair
• Intensity: low, suitable for all fitness levels

Pros:

• Very low barrier to entry
• Can be done in any room with a chair
• Builds habit before moving to heavier training

Cons:

• Limited muscle stimulus for leg and pull training compared with a full split
• Focus on abdominal fat is a general claim that exercise alone cannot target

Bottom line: Ideal as a first step before a full push pull legs program. Progress to standing and loaded movements when you are ready.

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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

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Best for: Budget-minded home workouts

This poster set gives a visual, at-a-glance layout of home exercises across the body. It works for people who prefer to follow pictures on the wall rather than a written program, and it is a budget pick compared with the other options here.

Key specs:

• Format: printed poster set
• Duration: 30-day challenge
• Focus: body areas including arms, legs and abdomen

Pros:

• Easy to follow visually and display in the workout space
• Budget-friendly option for home training
• No app or device needed

Cons:

• Does not provide detailed set and rep progression
• Limited guidance on structuring a push, pull and legs split

Bottom line: A good supplement for home users who like visual cues. Pair it with a written split for proper progression.

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Buying Guide

Structure and Split Design

A push pull legs plan groups exercises by movement pattern: pushing (chest, shoulders, triceps), pulling (back, biceps, rear delts) and legs. For weight loss, look for a plan that trains each pattern two to three times per week and keeps total weekly volume manageable. Plans that run six days can work well for experienced trainees, while three-day versions suit beginners and busy schedules.

Good picks for this: Lift Light, Get Lean, The Military Calisthenics Weight Loss Plan for Women

Sets, Reps and Progression

Fat loss programs typically use moderate loads of roughly 8 to 15 repetitions per set, with two to four sets per exercise and rest periods of 60 to 90 seconds to keep the heart rate elevated. Check that the plan shows how to progress, such as adding a rep each session or increasing load every two weeks. Without progression, results usually stall.

Good picks for this: Lift Light, Get Lean, 28-Day Seated Exercise & Weight Loss Planner

Intensity and Joint Comfort

Weight loss does not require high-impact training. Check whether the plan offers low-impact or seated alternatives, especially if you have knee, hip or back concerns. Start at a level where you can finish every session with reps to spare, then increase gradually. Consult a doctor or physical therapist before starting if you have a heart condition, joint injury or other health concern.

Good picks for this: 21-Day Abdominal Fat Weight Loss Chair Exercise Guide, 28-Day Seated Exercise & Weight Loss Planner

Equipment Requirements

Decide what you have access to before choosing. Bodyweight plans need only floor space, while weight-training plans require dumbbells, a bench or a gym. A plan that matches your equipment is far more likely to be followed consistently than one that calls for gear you do not own.

Good picks for this: The Military Calisthenics Weight Loss Plan for Women, Lift Light, Get Lean

Nutrition and Tracking Support

Training alone rarely produces meaningful fat loss without a calorie deficit. Look for plans or companion materials that include meal logs or tracking pages, which help you monitor intake alongside workouts. Many people find a simple written log more useful than a complicated app.

Good picks for this: 28-Day Seated Exercise & Weight Loss Planner, 30 Day Fitness Challenge Poster Set

Durability and Format

If you plan to use a printed guide or journal for a month or more, check the binding and paper quality. Spiral-bound journals lie flat for easier use, while posters are best for display. Books are convenient for reference but can be harder to use mid-set.

Good picks for this: 28-Day Seated Exercise & Weight Loss Planner, 30 Day Fitness Challenge Poster Set

Experience Level and Goals

Match the plan to your current fitness. Beginners benefit from lower volume and clear form cues, while intermediate trainees need progressive overload to keep building strength. If your goal is primarily fat loss with muscle retention, a moderate weight-training plan usually serves better than pure cardio circuits.

Good picks for this: 21-Day Abdominal Fat Weight Loss Chair Exercise Guide, Lift Light, Get Lean

FAQ

Does a push pull legs split help with weight loss?

Yes, when combined with a calorie deficit. Resistance training helps preserve lean muscle while you lose fat, and a push pull legs split allows enough weekly volume to keep progressing. Fat loss itself depends mainly on energy balance, so pair the training with sensible nutrition.

How many days a week should I train on a push pull legs plan for weight loss?

Beginners often do well with three days per week, such as push, pull and legs on alternating days. More experienced trainees can run a six-day version. Recovery matters, so allow at least one full rest day in any week.

Can I do a push pull legs workout at home without weights?

Yes. Bodyweight plans cover push movements like push-ups, pull movements using resistance bands or doorway rows, and legs with squats and lunges. Progression becomes harder without added load, so variations such as slower tempo or single-leg work help.

How long should I follow a push pull legs plan before judging results?

Most structured programs run four to six weeks. Track body measurements, strength and training consistency rather than relying only on the scale, since early weight changes often include water.

Is a seated or chair-based workout enough for weight loss?

It can be a valid starting point, especially for people with limited mobility. However, it usually produces less muscle stimulus and energy expenditure than standing or full-body training, so most people benefit from progressing over time.

Should I do cardio in addition to push pull legs training?

Adding light cardio such as walking can increase daily calorie burn without interfering with recovery. Keep high-intensity sessions limited if you are already training hard, and adjust based on how you feel.

When should I see a doctor before starting a weight loss workout plan?

Consult a doctor before beginning if you have heart disease, high blood pressure, diabetes, joint problems, pregnancy complications or have been inactive for a long time. A physical therapist or certified trainer can also help you adapt a plan safely.

Conclusion

For most people wanting a complete push pull legs workout plan for weight loss, the Military Calisthenics Weight Loss Plan for Women is the most structured all-round option, provided you have floor space and no equipment. If you need a gentle start, the seated guides and the chair-based program are better first steps. Gym-goers who want weight training with safe progression will find Lift Light, Get Lean the most aligned. The poster set is a budget pick for visual home cues but works best alongside a written split. Whatever you choose, pair training with a modest calorie deficit and track consistency over at least four weeks.

Sources

• Physical activity guidelines for adults, including recommended weekly strength training and aerobic activity (cdc.gov)
• Research summaries on resistance training, body composition and weight management (nih.gov)
• Position statements from the American College of Sports Medicine on exercise prescription and progression (acsm.org)

Related reading

• Push Pull/Legs Abs Workout Plan: A 6-Day Split With Core Sets
• Push Pull Legs for Weight Loss: 6 Best Tools Compared (2026)
• Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps
• Push Pull Legs Workout Plan for Muscle Gain: 5 Best Picks Compared

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.