By Emily ParkerUpdated November 2026
Choosing a sstt’s strength focused push pull legs resource can feel harder than it should. Programs range from short printable guides to full coaching systems, and the right one depends on your training experience, how many days a week you can train, and whether your main goal is raw strength or muscle size. This list compares seven options on the criteria that matter most: how clearly the split is laid out, whether sets, reps and progression are spelled out, how well the program suits beginners versus intermediate lifters, and how easy it is to follow week after week. Each pick is described by what it is and who it suits, not by claims we cannot verify.
Our top picks at a glance
- 1
TOP CHOICEBest overallPush Pull Legs Program and Training LogView on Amazon - 2
TOP CHOICEBest for beginnersTHE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLITView on Amazon - 3
TOP CHOICEBest for running alongside liftingPRPL Fitness ProgramView on Amazon - 4
Best for complete coaching structureUltimate Push Pull Legs (PPL) Gym ProgramView on Amazon - 5
Best for a concise blueprintThe Push-Pull-Legs BlueprintView on Amazon - 6
Best for advanced 6-day trainingIron Week: The 6-Day Muscle Building BlueprintView on Amazon - 7
Best budget pick for exercise referenceExercise Chart for Glutes, Legs, Back and AbsView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Push Pull Legs Program and Training Log | Tracking progress over months | Built-in training log alongside the program |
| The Strength Coach Push Pull Legs Training Split | Beginners learning the split | Explains what the split is and how to run it |
| PRPL Fitness Program | Lifters who also run | Combines push, run, pull and legs sessions |
| Ultimate Push Pull Legs (PPL) Gym Program | Gym-goers wanting structure | Complete system with linked exercise demonstrations |
| The Push-Pull-Legs Blueprint | Lifters wanting a compact plan | Condensed layout for quick reference |
| Iron Week: The 6-Day Muscle Building Blueprint | Experienced lifters training six days | Six-day split with form tips and progression guidance |
| Exercise Chart for Glutes, Legs, Back and Abs | Visual exercise reference | Full-body poster of common lifts |
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 program and a place to record every session
This option suits people who like to write down their numbers and review them. It pairs a strength and hypertrophy program with a logbook, so you can record sets, reps and loads each week and see whether your progression is actually happening. It is a good fit for intermediate lifters who already know the basic exercises and want to track overload over several months.
Key specs
- Format: program plus training logbook
- Focus: strength and hypertrophy
- Structure: push, pull and legs training days
Pros
- Logbook makes progressive overload easy to monitor
- Covers both strength and muscle-building goals
- Useful for repeating a cycle and comparing results
Cons
- Requires consistent manual recording
- Less suited to someone who wants video demonstrations
Bottom line: A strong choice for lifters who value tracking and want one book that does both the plan and the logging.
THE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLIT
THE STRENGTH COACH – THE PUSH PULL LEGS TRAINING SPLIT: WHAT IT IS, HOW TO USE IT AND EXAMPLE PLANS
Best for: Beginners who need to understand the split before running it
This guide is built around explaining what a push pull legs split is, how to use it, and what example weeks look like. Newer lifters often struggle to see how the pieces fit together, and a guide that starts with the logic of the split can prevent a lot of guesswork. It is also useful for anyone who has heard the term but never structured a week around it.
Key specs
- Covers: what the split is and how to apply it
- Includes: example training plans
Pros
- Explains the reasoning behind each training day
- Good starting point for first-time splits
- Clear example weeks to copy or adapt
Cons
- Less depth for advanced lifters looking for periodization
- Format details vary by edition, so check the listing
Bottom line: Best for someone who wants the concept explained before following a set schedule.
PRPL Fitness Program
PRPL Fitness Program : Push Run Pull Legs Fitness Program
Best for: Lifters who also want to include running in their week
The name combines push, run, pull and legs, which signals a program built for people who need cardio alongside resistance work. It is a practical option for runners, endurance athletes, or anyone trying to balance conditioning with muscle building without losing the structure of a split.
Key specs
- Format: fitness program
- Structure: push, run, pull and legs sessions
Pros
- Integrates running into a lifting split
- Useful for hybrid training goals
- Keeps the push/pull/legs logic intact
Cons
- Not focused purely on maximal strength
- Recovery demands are higher with added running
Bottom line: Pick this if your training week includes running and you want both goals in one framework.
Ultimate Push Pull Legs (PPL) Gym Program
Ultimate Push Pull Legs (PPL) Gym Program – Complete Workout System for Muscle Growth — With demonstration links : This is NOT just an eBook or a PDF, this is a complete coaching system.
Best for: Gym-goers who want a complete, guided system
The listing describes itself as a complete coaching system rather than a simple PDF, with demonstration links for the exercises. That makes it useful for people who learn better by watching a movement than reading about it, and for those who want the full structure of a program rather than a single week template.
Key specs
- Format: coaching system with exercise demonstration links
- Focus: muscle growth through a PPL structure
Pros
- Exercise demonstrations reduce form uncertainty
- Complete system covers the full program
- Well suited to gym training with machines and barbells
Cons
- Demonstration links depend on the platform being accessible
- More content than a casual lifter may need
Bottom line: A good pick for gym members who want guided instruction and a full system to follow.
The Push-Pull-Legs Blueprint
The Push-Pull-Legs Blueprint
Best for: Lifters who want a compact, no-frills plan
A blueprint format usually means a condensed layout you can print and keep near the rack. It suits people who already know their exercises and just need the sets, reps and day order laid out clearly. It is less about explanation and more about execution.
Key specs
- Format: concise training blueprint
- Focus: push, pull and legs day structure
Pros
- Quick to reference during training
- Minimal reading before you start
- Easy to adapt to your own exercise choices
Cons
- Limited explanation for beginners
- Less guidance on form and progression
Bottom line: Ideal for experienced lifters who want a clean plan without extra commentary.
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 training six days a week
The listing describes an advanced push, pull and legs program across six days, with a complete exercise guide, form tips and guidance on progressive overload. Six training days demand good recovery habits and a solid base of training experience, so this suits lifters who have already completed several months of consistent training.
Key specs
- Format: six-day training blueprint
- Includes: exercise guide, form tips, progressive overload guidance
Pros
- Clear six-day structure for higher training frequency
- Includes form guidance alongside the program
- Built around progressive overload principles
Cons
- Too demanding for most beginners
- Requires a schedule that allows six sessions weekly
Bottom line: For advanced lifters with the time and recovery capacity for six sessions a week.
Exercise Chart for Glutes, Legs, Back and Abs
Exercise Chart for Glutes, Legs, Back & Abs, Strength Training Guide with Squats, Lunges, Deadlifts, Core Exercises Full Body Workout Poster for Home Gym
Best for: A visual exercise reference to keep in the gym or home space
This is a poster rather than a full program. It is useful as a companion to any split, showing movements such as squats, lunges, deadlifts and core exercises so you can choose variations for each training day. It works well alongside a written plan.
Key specs
- Format: wall poster
- Covers: glutes, legs, back and abs exercises
Pros
- Visual reference for exercise selection
- Useful for home gym setups
- Pairs well with any push/pull/legs plan
Cons
- Does not include a training schedule or progression plan
- Limited detail on sets and reps
Bottom line: A useful add-on for anyone who wants visual exercise references rather than a full program.
Buying Guide
Experience Level
Beginners benefit most from guides that explain the logic of the split and show clear example weeks. Intermediate and advanced lifters can often work from a condensed blueprint, but they still need enough detail to plan progression over months.
Good picks for this: The Strength Coach Push Pull Legs Training Split, The Push-Pull-Legs Blueprint
Training Frequency
Most push pull legs programs are built for three to six days a week. Check how many sessions the program expects and whether your schedule can handle that volume consistently. A six-day plan demands more recovery than a three-day rotation.
Good picks for this: Iron Week: The 6-Day Muscle Building Blueprint, Push Pull Legs Program and Training Log
Goal Alignment
Decide whether your main goal is strength, muscle size, endurance or a mix. A program aimed at hypertrophy will emphasize moderate loads and higher volume, while a strength-focused plan leans on heavier loads and fewer reps. Hybrid goals, such as adding running, need a plan designed for that balance.
Good picks for this: PRPL Fitness Program, Push Pull Legs Program and Training Log
Level of Guidance
Some resources provide demonstrations, form tips and explanations. Others assume you know the exercises. If you are new to lifting, favor options with exercise demonstrations and form notes so you can practice movements safely.
Good picks for this: Ultimate Push Pull Legs (PPL) Gym Program, The Strength Coach Push Pull Legs Training Split
Progression Tracking
Progressive overload is what drives long-term gains. Look for resources that include a way to record loads, reps and sets, or that explain how to add weight or reps over time. Tracking makes it easier to see whether your program is working.
Good picks for this: Push Pull Legs Program and Training Log, Iron Week: The 6-Day Muscle Building Blueprint
Format and Portability
Digital guides, printed books and posters each have trade-offs. A printed log or poster can stay at the gym, while a digital program may offer video links. Choose the format you will actually use during training.
Good picks for this: Exercise Chart for Glutes, Legs, Back and Abs, Ultimate Push Pull Legs (PPL) Gym Program
Durability and Care
Printed materials used in a gym can get sweaty and worn. If you plan to keep a book or poster on the gym floor, consider a laminated or sturdy edition, and store it away from water and chalk dust. Digital files last longer but need a device nearby.
Good picks for this: Exercise Chart for Glutes, Legs, Back and Abs, Push Pull Legs Program and Training Log
FAQ
What does sstt’s strength focused push pull legs mean?
It refers to a training approach that splits workouts into push days (chest, shoulders, triceps), pull days (back, biceps, rear delts) and leg days, with an emphasis on building strength through structured progression. Resources on this topic vary in how strongly they prioritize strength over size.
How many days a week should I train on a push pull legs split?
Many lifters run the split three to six days a week. A common approach is three days with rest days between sessions, or a six-day rotation where each muscle group is trained twice. Choose the frequency you can recover from consistently.
Is push pull legs good for beginners?
It can be, but beginners usually benefit from learning the basic lifts and proper form first. A simpler full-body program may build a stronger foundation before adding the volume of a split. Consider a guide that explains the logic and includes form notes.
How do I progress on a push pull legs program?
Use progressive overload: add weight, add reps, or add a set over time as the current load becomes manageable. Record your sets and reps so you can see whether you are improving. Small, consistent increases usually work better than large jumps.
How many sets and reps should I do?
For strength, many programs use heavier loads for fewer reps, often in the 3 to 6 range. For muscle growth, moderate loads in the 6 to 12 range are common. Your target depends on your goal, and most plans adjust these ranges across the training cycle.
Should I consult a professional before starting?
Yes, especially if you have a previous injury, a heart condition, joint pain, or any medical concern. A physician, physical therapist or certified trainer can help you choose intensity and exercises that fit your health status.
Conclusion
For most lifters, the best sstt’s strength focused push pull legs resource is the one that matches their experience and schedule. Beginners should prioritize explanation and form guidance, such as The Strength Coach Push Pull Legs Training Split. Lifters who want to track their numbers will find the Push Pull Legs Program and Training Log useful. Runners may prefer the PRPL Fitness Program, while experienced lifters with six training days can look at Iron Week. Use the Exercise Chart as a companion reference rather than a standalone program. Whichever you pick, commit to consistent training and progressive overload for at least several weeks before judging results.
Sources
- Physical activity guidelines for adults, including recommended strength training frequency (cdc.gov)
- Position guidance on resistance training prescription, volume and progression (acsm.org)
- Evidence-based principles for strength and conditioning program design
Related reading
- Push Pull Legs Workout 6 Days: A Step-by-Step Split for Strength and Size
- Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose?
- Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?
- Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?
- Upper Body Lower Body Push Pull Legs: 5 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.
