By Colin FosterUpdated November 2026
Choosing an upper lower push pull legs program means balancing two split styles, so the right plan depends on how many days you can train, how much recovery you need, and whether you prefer a printable plan, a training log or a complete coaching system. This guide compares six products built around that hybrid structure. Our selection criteria were specification clarity, the depth of programming included, whether progression and exercise swaps are covered, the presence of tracking tools, and the patterns owners commonly describe in their feedback. We did not test these products ourselves; the comparisons below are based on what each listing states and how each format is typically used.
Our top picks at a glance
- 1
TOP CHOICEBest overallMonnerat+ 12-Week/5-Day Hypertrophy Program & Training LogView on Amazon - 2
TOP CHOICEBest for logging progressPush Pull Legs Program and Training LogView on Amazon - 3
TOP CHOICEBest for a complete coaching systemUltimate Push Pull Legs (PPL) Gym ProgramView on Amazon - 4
Best for a fixed 12-week blockPush Pull Legs Training Plan: 12 week programmeView on Amazon - 5
Best for variety across schedulesSet by Set: 17 Complete Science-Based Hypertrophy ProgramsView on Amazon - 6
Best budget pickUltimate Workout Routine Oval-TrackerView on Amazon
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log | Lifters who want a structured five-day plan with tracking | Five-day upper lower push pull legs workout plan with RIR tracking and weekly check-ins |
| Push Pull Legs Program and Training Log | Lifters balancing strength and muscle growth in a logbook format | Strength and hypertrophy programming paired with a training logbook |
| Ultimate Push Pull Legs (PPL) Gym Program | Gym-goers who want a full coaching-style system | Complete workout system with demonstration links |
| Push Pull Legs Training Plan: 12 week programme | Lifters who prefer a single defined training block | Twelve-week progression in one plan |
| Set by Set: 17 Complete Science-Based Hypertrophy Programs | Lifters whose schedule or equipment changes often | Seventeen programs covering different schedules, gyms and experience levels |
| Ultimate Workout Routine Oval-Tracker | Budget-minded lifters who want a simple tracker | Tracking tool built around a push pull legs split |
Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log
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: Lifters who want a structured five-day upper lower push pull legs plan with built-in tracking.
This option suits people who like to follow a defined calendar and log their sets, reps and effort. It is a reasonable fit for intermediate lifters who can train five days a week and want clear direction on how to progress each block.
Key specs
- Format: five-day program with training log
- Duration: twelve weeks, as stated in the listing
- Tracking: RIR (reps in reserve) tracking with weekly check-ins
Pros
- Clear week-by-week structure
- RIR tracking helps regulate effort
- Weekly check-ins encourage consistency
Cons
- Five training days may be too many for some schedules
- Logbook layout is less flexible for those who prefer digital apps
Bottom line: A strong pick for intermediate lifters who want a full twelve-week plan and a log in one purchase.
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 straightforward program paired with a logbook for strength and muscle growth.
This is a practical choice for people who prefer paper tracking and a program that balances heavier strength work with hypertrophy volume.
Key specs
- Format: program plus training logbook
- Focus: strength and hypertrophy
Pros
- Simple format that is easy to follow
- Logbook keeps progress visible week to week
- Covers both strength and muscle-building goals
Cons
- Fewer exercise alternatives than larger program bundles
- Less detail on recovery planning
Bottom line: Best for lifters who want a no-frills program and a physical log to track it.
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 system with instruction, not just a list of sets and reps.
The listing presents this as a full coaching system rather than a bare PDF, which suits beginners and intermediates who learn better with visual references.
Key specs
- Format: complete gym program system
- Includes demonstration links, according to the listing
- Goal: muscle growth
Pros
- Demonstration links help with exercise form
- Broader system than a single printable plan
- Well suited to a commercial gym setting
Cons
- Less useful for people training at home with minimal equipment
- Can feel like more material than some lifters need
Bottom line: Pick this if you want guided instruction and a complete system for building muscle in a gym.
Push Pull Legs Training Plan: 12 week programme
Push Pull Legs Training Plan: 12 week programme
Best for: Lifters who prefer one defined twelve-week block with a clear start and finish.
A fixed-length plan makes it easier to measure progress and decide what to change at the end of a cycle, which is useful for lifters who tend to drift between programs.
Key specs
- Duration: twelve weeks
- Format: push, pull and legs split
Pros
- Clear beginning and end point
- Easy to compare week-to-week performance
- Simple split structure
Cons
- Limited flexibility if you need to shorten or extend the plan
- Specifics of exercise selection are not detailed in the listing
Bottom line: A solid option for lifters who want a defined twelve-week commitment.
Set by Set: 17 Complete Science-Based Hypertrophy Programs
Set by Set: 17 Complete Science-Based Hypertrophy Programs for Every Schedule, Gym and Training Level, With Logs and Exercise Swaps
Best for: Lifters whose schedule, gym access or experience level changes from month to month.
Because it includes seventeen programs across different schedules and training levels, this is the most flexible option in the list for matching a plan to your week.
Key specs
- Number of programs: seventeen, per the listing
- Includes logs and exercise swaps
- Covers multiple schedules and gym setups
Pros
- Wide range of schedule options
- Exercise swaps help when equipment is limited
- Logs are included with the programs
Cons
- Choice overload for beginners who want one clear plan
- Depth can feel heavy for short-term use
Bottom line: Best for lifters who want variety and need a plan that adapts to changing circumstances.
Ultimate Workout Routine Oval-Tracker
ULTIMATE WORKOUT ROUTINE: THE OVAL-TRACKER FOR EACH TRAINGSSPLIT AND PROGRAM
Best for: Budget-minded lifters who want a simple tracking tool built around a push pull legs split.
This suits people who mainly need a way to record their training and are less interested in an extended program.
Key specs
- Format: tracker for a push pull legs split
- Designed around a training split rather than a full coaching library
Pros
- Straightforward tracking format
- Budget-friendly option within this group
- Easy to pair with a program you already follow
Cons
- Less programming content than the larger systems
- Limited guidance on exercise selection
Bottom line: A sensible choice if you already have a program and mainly need a tracker.
Buying Guide
Training days and split style
Upper lower push pull legs is a hybrid, so check how many days a week the plan requires. Four to five days is common for this structure. If you can only train three days, look for a plan that explicitly reduces volume rather than simply removing sessions. Also confirm whether the program is built for a standard week or a rotating one.
Good picks for this: Push Pull Legs Training Plan: 12 week programme, Push Pull Legs Program and Training Log
Program length and progression
Look for a defined duration, such as twelve weeks, and a clear method for adding load or reps over time. Progressive overload is the main driver of muscle and strength gains, so a plan with no progression scheme leaves you guessing. A common approach is to add a small amount of weight once you hit the top of a rep range for two sessions in a row.
Good picks for this: Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log, Push Pull Legs Training Plan: 12 week programme
Tracking tools and logs
A log helps you see whether you are actually progressing. Decide whether you want paper or a digital record. Tracking effort with a metric like reps in reserve can be more useful than tracking only load, because it helps you judge intensity across sessions.
Good picks for this: Push Pull Legs Program and Training Log, Ultimate Workout Routine Oval-Tracker
Exercise selection and swaps
Exercise swaps matter if your gym lacks certain machines or if you have an old injury that limits a movement. A program with alternatives for each slot is far more usable than one with a single fixed exercise list. Make sure any swap keeps the same movement pattern, such as a horizontal press for a flat bench.
Good picks for this: Set by Set: 17 Complete Science-Based Hypertrophy Programs, Ultimate Push Pull Legs (PPL) Gym Program
Setting and equipment
Consider whether you train at a full gym, a home setup or a mix of both. Some programs assume access to cables, machines and a full rack, while others work with dumbbells. Match the plan to the equipment you actually have rather than the equipment you wish you had.
Good picks for this: Ultimate Push Pull Legs (PPL) Gym Program, Set by Set: 17 Complete Science-Based Hypertrophy Programs
Format and accessibility
Some products are primarily printable or logbook-based, while others are fuller systems with instructional material. Think about where you will use the plan. A gym floor is often easier with a compact log, while a home setup may let you use a larger document or screen.
Good picks for this: Push Pull Legs Program and Training Log, Ultimate Push Pull Legs (PPL) Gym Program
Recovery and training load
Upper lower push pull legs can produce high weekly volume if you run both splits together. Check whether the program includes guidance on deload weeks or intensity management. Sleep, nutrition and total stress all affect how much training you can recover from, so a plan that lets you scale back is a practical advantage. If you have an existing health condition or are returning from injury, consult a qualified professional before starting any new program.
Good picks for this: Monnerat+ 12-Week/5-Day Hypertrophy Program & Training Log, Set by Set: 17 Complete Science-Based Hypertrophy Programs
FAQ
What is an upper lower push pull legs program?
It is a hybrid training split that combines the upper/lower structure with the push/pull/legs grouping. Sessions are arranged so that muscle groups are trained with enough frequency to support growth while avoiding excessive fatigue on any single day.
How many days a week should I train on this split?
Most programs of this type are built for four or five days a week. Three-day versions exist but usually reduce volume per session. Choose the number of days you can actually keep up consistently.
Is upper lower push pull legs good for beginners?
It can work for beginners, but a simpler full-body plan is often easier to learn first. Beginners who want more structure can start with a program that includes clear exercise instructions and gradually add volume.
How long should I follow one program before changing?
Many lifters commit to a block of about eight to twelve weeks, then review progress before changing exercises or loads. A defined program length makes it easier to judge whether the plan is working.
Do I need a training log?
A log is not required, but tracking sets, reps and effort makes progression easier to manage. Without records, it is difficult to know whether you are adding weight or volume over time.
Can I do this split at home?
Yes, but you will need enough equipment to cover pressing, pulling and leg movements with reasonable loads. Dumbbells, a bench and a pull-up option are a common minimum. Check the equipment requirements in any program before buying.
Should I see a professional before starting?
If you have a heart condition, joint problems, a recent injury or any other health concern, speak with a doctor or a qualified exercise professional before starting a new training program.
Conclusion
For a complete coaching-style system, the Ultimate Push Pull Legs (PPL) Gym Program is the most comprehensive option in this group. For a structured five-day plan with tracking, the Monnerat+ 12-Week/5-Day program is a strong choice. Lifters who want a defined twelve-week block should look at the Push Pull Legs Training Plan, while those who need maximum flexibility across schedules will find more to work with in the Set by Set collection. The Push Pull Legs Program and Training Log suits people who prefer a logbook, and the Oval-Tracker fits lifters who already have a program and mainly need a tracker. Match the product to your training days, equipment and how much structure you want.
Sources
- General guidance on physical activity recommendations for adults and muscle-strengthening activity (cdc.gov)
- Position stands and evidence summaries on resistance training prescription and progression (acsm.org)
- Research databases on resistance training, muscle hypertrophy and recovery (nih.gov)
Related reading
- Upper Body Lower Body Push Pull Legs: 5 Best Programs Compared (2026)
- 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?
About Colin Foster
Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
