Home Push Pull Legs
Home Push Pull Legs is a 6-day home & bodyweight training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Home Push Pull Legs?
Home Push Pull Legs is a 6-day home & bodyweight training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Dumbbell Bench Press
- Incline Dumbbell Press
- Dumbbell Shoulder Press
- Lateral Raise
- Triceps Extension
Keep pressing volume manageable and use controlled reps.
- Band Pulldown
- One-Arm Dumbbell Row
- Chest-Supported Row
- Band Face Pull
- Dumbbell Curl
Use full ranges of motion and stable pulling positions.
- Goblet Squat
- Dumbbell RDL
- Bulgarian Split Squat
- Hip Thrust
- Calf Raise
- Plank
Use unilateral movements when heavier loading is unavailable.
- Dumbbell Floor Press
- Arnold Press
- Push-Up
- Lateral Raise
- Overhead Triceps Extension
Use a different pressing angle while keeping effort recoverable.
- Band Row
- One-Arm Row
- Band Pulldown
- Rear Delt Fly
- Hammer Curl
Prioritize controlled contractions rather than momentum.
- Dumbbell Front Squat
- Single-Leg RDL
- Reverse Lunge
- Dumbbell Hip Thrust
- Calf Raise
- Side Plank
Adjust volume if six sessions are difficult to recover from.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Muscle building
Progression
Add repetitions within a sensible range before increasing resistance. A six-day schedule is optional; recovery should determine frequency.
Accuracy note
Gym Log original home PPL template; it is not an official published routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Home Push Pull Legs
How many days per week is the Home Push Pull Legs?
This Gym Log listing is organized as a 6-day-per-week program.
Who is the Home Push Pull Legs for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Home Push Pull Legs in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.