When you’ve been anyplace close to the health facet of social media these days, you’ve in all probability seen Chris “CBum” Bumstead. The dude’s physique is completely insane, and after profitable Mr. Olympia Basic Physique 5 occasions in a row, everybody desires to know his secret.
Properly, right here’s the factor: CBum’s not hiding something. He’s been fairly open about his coaching, and certainly one of his go-to routines is the Push-Pull-Legs (PPL) cut up. This isn’t some fancy new program both. It’s a tried-and-true methodology that’s been round endlessly, however Chris has put his personal spin on it.
I’ve spent approach an excessive amount of time analyzing his exercises, watching his coaching movies, and digging via interviews. At this time, I’m breaking down precisely how Chris constructions his PPL routine, together with the particular workouts, units, and reps he makes use of to construct that championship physique.
Honest warning: this routine is brutal. However for those who’re prepared to coach like a champion (or not less than perceive how one trains), let’s dive in.
What Precisely Is Push-Pull-Legs?
Earlier than we get into CBum’s particular routine, let’s be certain that we’re all on the identical web page about PPL. “Push-Pull-Legs” (PPL) is a traditional weight coaching cut up that organizes exercises by three fundamental motion patterns:
- Push Days goal “pushing” muscular tissues – primarily the chest, shoulders (deltoids), and triceps – by way of presses, dips, and extensions.
- Pull Days goal “pulling” muscular tissues – primarily the again (latissimus dorsi, traps, and so forth.) and biceps – by way of rows, pull-ups/pulldowns, and curls.
- Leg Days concentrate on the decrease physique – quads, hamstrings, glutes, and calves – by way of squats, leg presses, deadlifts, and different leg workouts.
This cut up ensures that muscular tissues which frequently work collectively (e.g. chest, shoulders, triceps on push actions) are educated on the identical day, permitting for higher restoration between classes. A standard PPL routine is perhaps achieved over 3 days per week (one push, one pull, one legs), however superior lifters typically broaden it to a 6-day routine (push, pull, legs, then repeat) for greater frequency.
CBUM follows a 6-day PPL cut up, that means he hits every main muscle group twice per week, utilizing two totally different exercises for every class (as we’ll element under).
Why CBum Swears By the 6-Day PPL Break up
You is perhaps considering, “Why not simply do a bro cut up just like the old-school bodybuilders?” Properly, Chris has really tried totally different approaches, and he retains coming again to PPL for some strong causes:
Increased Coaching Frequency for Progress: Through the use of a 6-day PPL, Chris can prepare every muscle group twice per week, slightly than simply as soon as. He believes (and science agrees) that this greater frequency can maximize hypertrophy for superior athletes. Actually, a 2016 scientific meta-analysis concluded that coaching a muscle group two occasions per week results in considerably higher muscle progress than as soon as per week. This routine permits Chris to capitalize on that twice-weekly stimulus for every physique half.
Balanced Quantity & Restoration: As an alternative of completely annihilating one muscle with numerous units in a single session (as in some bro-splits), PPL spreads the quantity throughout two days. Chris likes that every exercise has barely fewer units per muscle, which lets him prepare intensely with out burning out. He can then hit that muscle once more later within the week. This strategy retains him motivated and keen to coach, as he talked about – he really enjoys going to the health club extra on a push-pull-legs program. Analysis exhibits that distributing coaching quantity all through the week can optimize restoration and efficiency.
Lowered Overlap & Soreness: The push-pull-legs construction naturally sequences exercises so that you’re not hitting the identical muscular tissues on back-to-back days. For instance, you received’t have an intense chest exercise adopted by a heavy shoulder or triceps day, since these all fall beneath “push.” This separation helps forestall extreme soreness or interference between exercises. Chris has famous that combining complementary muscle teams in a single session (like again and biceps on pull day) avoids overtraining points that would occur if these muscular tissues have been cut up into separate days.
Simplicity and Consistency: One more reason Chris favors PPL is that it’s simple and simple to observe. With a easy three-day rotation (push, pull, legs), it’s clear what must be educated every day, whilst the particular workouts can fluctuate. This simplicity helps with consistency – an vital consider any program’s success. As Chris has mentioned, the enjoyment and motivation he will get from this cut up means he’s extra constant along with his exercises.
Hitting Weak Factors Twice: Even high bodybuilders have areas to enhance. In Chris’s case, he’s talked about that his biceps and calves have been factors of critique in competitors. The PPL routine offers him the prospect to goal these weaker muscle teams twice per week, typically with additional depth strategies on these days. (You’ll see under that his pull days embody a number of biceps workouts and drop units, and his leg days give particular consideration to calves.) This elevated frequency and focus may also help carry up lagging physique elements.
Briefly, Chris Bumstead’s 6-day push-pull-legs cut up lets him get the better of each worlds – the upper frequency and complete coaching quantity of a full-body or higher/decrease routine, however with the main target and ease of a traditional bodybuilding cut up. Research affirm that elevated coaching frequency, when correctly managed, enhances muscle power and hypertrophy in educated people.
Chris likes that this program permits him to coach every muscle group twice per week for optimum beneficial properties, and he finds it “extra simple to program” than complicated splits. Now, let’s have a look at precisely how CBUM constructions his well-known PPL exercises.
The Weekly Schedule: How CBUM Constructions His Coaching
Right here’s what a typical week seems to be like for Chris:
- Monday: Push Exercise A (Chest Focus)
- Tuesday: Pull Exercise A (Higher Again Focus)
- Wednesday: Leg Exercise A (Hamstring/Glute Focus)
- Thursday: Push Exercise B (Shoulder Focus)
- Friday: Pull Exercise B (Decrease Lat Focus)
- Saturday: Leg Exercise B (Quad Focus)
- Sunday: Relaxation
Discover how he doesn’t simply repeat the identical exercises. Every session has a special emphasis, permitting him to hit muscular tissues from numerous angles all through the week.
He doesn’t merely copy the identical push/pull/legs each time; as an alternative, every exercise day is exclusive. Chris makes use of six distinct classes slightly than repeating the very same workouts twice. This implies his “Push Day 1” has a special emphasis and train choice than “Push Day 2,” and equally for pull and legs. The thought is to hit the muscular tissues from totally different angles, with various actions and rep ranges, over the course of the week. By doing so, he ensures each muscle fiber is labored, and he can tackle particular targets (like focusing one leg day extra on quads and the opposite extra on hamstrings, and so forth.).
Emphasis of Every Day: In Chris’s present PPL routine, the 2 push days and two pull days every have barely totally different focus areas, and the 2 leg days goal totally different elements of the legs:
- Push Exercise 1: Chest, Shoulders, Triceps – Pec (chest) heavy focus. Today begins with an enormous chest press and usually offers chest a bit extra quantity, whereas nonetheless hitting shoulders and triceps.
- Push Exercise 2: Shoulders, Chest, Triceps – Delt (shoulder) heavy focus. Today emphasizes shoulder actions extra (beginning with overhead presses, and so forth.), whereas chest and triceps take a secondary function.
- Pull Exercise 1: Again and Biceps – Higher lat/again focus. Emphasizes higher lats and thickness (e.g. pulldowns, heavy barbell rows) and normal biceps work.
- Pull Exercise 2: Again and Biceps – Decrease lat/again focus. Consists of actions focusing on decrease lats (like rack pulls, reverse-grip pulldowns/rows) and much more biceps isolation, together with further curl variations.
- Leg Exercise 1: Legs (Glutes & Hamstrings focus). This leg day hits posterior-chain actions (like lunges, Romanian deadlifts) to emphasise glutes and hamstrings, plus calves.
- Leg Exercise 2: Legs (Quads focus). Today prioritizes quads with squats and leg presses, whereas additionally working calves and a few adductors.
that is the place CBum’s strategy will get actually fascinating. As an alternative of doing the identical boring exercises twice per week, he’s bought six fully totally different classes lined up. Each exercise hits the muscular tissues from totally different angles with totally different workouts and rep schemes. Your physique actually can’t adapt since you’re continually throwing new stuff at it.
Give it some thought – most guys simply repeat the identical push day twice and surprise why they plateau. Chris? He’s taking part in 4D chess along with his coaching. One push day you’re going heavy on flat bench, the following you’re burning out shoulders with overhead work. It’s this fixed variation that retains the beneficial properties coming and doubtless why the dude’s been dominating Basic Physique for years.
Alright, sufficient idea. Let’s get into the precise exercises – the precise workouts, units, and reps that CBum makes use of to construct that insane physique.
Push Day Exercises: Constructing That Basic V-Taper
This exercise closely targets the chest (pecs) firstly. Chris goes massive on a bench press variation first, and even features a chest flye train earlier than triceps, to actually exhaust the pecs. Shoulders and triceps are educated too, however chest is the star of Push Day 1. Right here’s a pattern of what Chris’s Push Exercise 1 contains:
Push Day 1 – Chest, Shoulders & Triceps (Pec-Centered)
- Barbell Bench Press (flat or incline) – 2 heavy units of 5–8 reps, then 1 back-off set of 10–12 reps. That is the massive chest power mover. Chris typically goes heavy (5–8 reps) for a pair units to construct energy and dimension, then does a lighter, higher-rep set to pump extra blood into the muscle.
- Dumbbell Shoulder Press – 3 units of 10–12 reps. A multi-joint press focusing on the entrance delts (shoulders), with average reps for hypertrophy.
- Chest Flyes (machine or dumbbell) – 3 units of 10–12 reps. An isolation transfer to stretch and squeeze the chest muscular tissues… doing these mid-workout additional intensifies the chest focus.
- Triceps Extensions – 4 units of seven–10 reps, superset with the chest flyes. Proper after every set of flyes, Chris instantly does a set of triceps extensions. This superset blasts the triceps whereas they’re already warmed up from urgent, and saves time.
- Lateral Raises – 4 units of 10–12 reps, with brief relaxation (~30–60 sec). Raises for the facet delts to cap the shoulders. Conserving relaxation intervals brief right here will increase depth.
- Dips – 3 units to failure. He performs dips with an upright torso (to focus on triceps greater than chest) as a finisher. Going to failure ensures most muscle fatigue on these triceps and decrease chest.
Chris’s Push Day 1 is not any joke… by the tip, his chest, shoulders, and triceps have all been hammered. Notably, he contains some depth strategies like supersets (flyes -> tricep extensions) and failure units (dips) to push his muscular tissues to the restrict.
Push Day 2 – Shoulders, Chest & Triceps (Delt-Centered)
Within the second push exercise of the week, Chris shifts the precedence to shoulders. This routine begins with shoulder-centric workouts and total offers a bit extra quantity to deltoids, whereas nonetheless working chest and triceps sufficiently. A typical Push Exercise 2 may seem like this:
- Shut-Grip Bench Press – 3 units of 8–10 reps. Utilizing a better grip on the barbell bench press shifts emphasis to the triceps (and in addition the entrance delts) whereas nonetheless hitting chest. It’s an fascinating selection to guide a shoulder-focused day, nevertheless it properly pre-exhausts triceps and chest earlier than overhead work.
- Standing Barbell Overhead Press – 3 units of 10–12 reps. An enormous compound raise for shoulders (particularly entrance delts), additionally participating core stability because it’s standing. Average reps to construct muscle endurance within the shoulders.
- Pec Deck Flyes – 1 set of 8–10 reps, then 2 units of ~40 seconds (time-under-tension). Right here Chris does one heavy set of pec deck flyes for chest, then two “time restrict” units – as an alternative of counting reps, he performs the train for 40 seconds straight every set. These prolonged units actually burn out the chest fibers.
- Overhead Triceps Extension – 3 units of 10–12 reps. An isolation transfer for the triceps (typically achieved with a dumbbell or cable) to work the lengthy head of the tricep.
- Lateral Raises – 4 units of 10–12 reps. Extra facet delt work – shoulders are the main target, in any case. Identical quantity as Push Day 1, however right here he doesn’t essentially rush the remainder, until…
- Push-Ups – 3 units to failure, superset with the final 3 units of lateral raises. In a brutal finisher, Chris ends the exercise by supersetting lateral raises with push-ups. After hitting 10–12 reps of lateral raises, he instantly drops down and does push-ups to failure. This superset ensures his shoulders (and chest/triceps from the push-ups) are fully spent by the tip.
By splitting his push days like this, Chris will get to actually zone in on what wants work. Sooner or later he’s all about that chest pump, the following he’s chasing these boulder shoulders. Certain, he’s nonetheless hitting all of the push muscular tissues each days, however this fashion he can carry up lagging areas with out leaving something behind.
It’s really fairly genius when you consider it. Monday you’re going heavy on bench and crushing dips, Thursday you’re urgent overhead and burning out with these nasty timed flyes. Completely different angles, totally different muscle fibers getting torched. Your physique by no means is aware of what’s coming subsequent, which is precisely what you need for progress.
Pull Day Exercises: The Again Assault Blueprint
Subsequent up are CBum’s two pull exercises. Each days prepare the again (higher and decrease) and biceps, however with totally different workouts and emphasis. Chris’s again is a robust level, however he’s at all times working to refine it, and he additionally makes use of today to hammer his biceps (since, as famous, arms have been a weaker space for him). Right here’s how his pull days break down:
Pull Day 1 – Again & Biceps (Higher Again Focus)
The primary pull exercise of the week emphasizes the higher lats and upper-back thickness. It begins with lat pulldowns and heavy barbell rows – nice for width and thickness – then strikes into biceps work and body weight pull-ups. A pattern Pull Exercise 1 seems to be like this:
- Lat Pulldowns – 2 warm-up units, then 3 working units of 8–10 reps (on the final set, he does a drop set). Pulldowns goal the latissimus dorsi (the broad again muscular tissues) – a key to that V-taper. After warming up, Chris does three laborious units; on the ultimate set, he’ll cut back the burden mid-set as soon as he hits failure and proceed pulling (drop set) to additional exhaust the lats.
- Bent-Over Barbell Rows – 2 warm-up units, then 2 heavy units of 6–8 reps, and 1 back-off set of 10–12 reps. It is a core train for again thickness (focusing on lats, rhomboids, traps). Chris goes heavy (6–8 rep vary) for 2 units to construct power, then does a lighter, higher-rep back-off set to flush the muscular tissues with blood.
- Incline Dumbbell Curls – 4 units of 10–12 reps. After the massive again strikes, Chris shifts focus to biceps. Incline dumbbell curls (carried out mendacity again on a bench) give a terrific stretch on the biceps and isolate the arms.
- Pull-Ups – 3 units to failure. Though he already did pulldowns, Chris additionally contains pull-ups (normally in the direction of the tip of the exercise) to additional work the again and arms along with his physique weight. He has talked about he desires to enhance his pull-up reps over time.
- EZ-Bar Curls – 2 units of 8–10 reps, then 2 units of 40-second curls. To complete off the biceps, Chris makes use of the EZ-bar (angled bar) for curls. He does two regular heavy units of ~8–10 reps, then two units the place as an alternative of counting reps, he curls for time (40 seconds every). These timed units act like a burnout, pumping the biceps to their restrict.
Pull Day 1 is the place issues get nasty. Chris completely destroys his higher again with pulldowns and heavy rows, then follows up by nuking his biceps into oblivion. And he doesn’t simply undergo the motions both – we’re speaking drop units on pulldowns the place you’re preventing for each rep, plus these brutal 40-second curl units that make your arms really feel like they’re going to blow up.
By the point you stroll out of the health club, your lats are so pumped you possibly can barely match via the door, and good luck attempting to straighten your arms. That’s when you understand you’ve had a correct pull session.
Pull Day 2 – Again & Biceps (Decrease Lat and Mid-Again Focus)
The second pull exercise shifts focus barely to totally different areas of the again (like decrease lats and spinal erectors) and continues to assault the biceps. It options rack pulls (a partial deadlift) and a few variation of reverse-grip rowing or pulldowns, in addition to a number of curl variations. Right here’s a breakdown of Pull Exercise 2:
- Pull-Ups (warm-up) – 3 units of pull-ups as a warm-up, typically achieved whereas preparing for the heavy rack pulls. Chris may do a couple of simple units of pull-ups simply to activate his again muscular tissues and heat his shoulders earlier than the massive lifts, slightly than beginning chilly.
- Rack Pulls – 3 warm-up units, then 2 working units of 8–10 reps. A rack pull is sort of a deadlift variation the place you pull from slightly below the knee (utilizing a rack or blocks), which emphasizes the again (decrease again, glutes, and traps) greater than legs. Chris contains these to construct again thickness and power, with out the complete fatigue of a flooring deadlift.
- Hammer Curls – 3 units of 10–12 reps. Again to biceps: hammer curls (holding dumbbells with thumbs up) goal the brachialis and forearm in addition to biceps. Doing them early within the exercise ensures his arms aren’t fully exhausted earlier than hitting them.
- Reverse-Grip Row or Supinated Lat Pulldown – 3 units of 10–12 reps. Chris will do both a barbell row with an underhand (supinated) grip or a lat pulldown with underhand grip. An underhand grip shifts emphasis to the decrease lats and in addition includes the biceps strongly. Three average units right here proceed to work the again from a special angle.
- Cable Curls – 3 units of 10–12 reps. One more biceps transfer – doing curls with a cable machine retains fixed pressure on the muscle all through the rep. By now, his biceps are getting a severe pump.
- Cable Rows – 2 drop units (round 20 complete reps every). To complete off the again, Chris performs seated cable rows. He performs two prolonged drop units – for instance, he may row a sure weight till near-failure, cut back the burden and proceed, aiming for ~20 cumulative reps per set. It is a ultimate burnout for his mid-back muscular tissues.
- Dumbbell Curls (Run the Rack) – 1 prolonged set to failure. Lastly, he does a brutal “run the rack” with dumbbell curls. This implies beginning with a comparatively heavy dumbbell for some reps, then rapidly grabbing a lighter pair when he can’t do anymore, cranking out extra reps, then a lighter pair, and so forth – basically dropping weight a number of occasions with minimal relaxation. He continues this sequence till his biceps can’t raise even the lightest weights. This method fully exhausts each final muscle fiber within the biceps.
Chris goes all-in on arms – between each pull days he’s hitting 4-5 totally different curl variations plus all of the oblique bicep work from pulldowns and pull-ups. Is smart since he’s admitted arms have been a weak level.
His again coaching is simply as intense although. Heavy rows and rack pulls for mass, nasty drop units on cables for the pump. Each inch of his again will get destroyed throughout these two classes – higher, decrease, thick, large, he covers all of it.
Leg Day Exercises: The place Champions Are Made
Lastly, we come to the leg days – the place champions are really made (and the place Chris’s brutal work ethic shines). Chris Bumstead’s well-known legs (sweeping quads and chiselled hamstrings) are developed with two separate leg exercises every week:
Leg Day 1 – Hamstrings & Glutes Focus
This primary leg session emphasizes the posterior chain – glutes and hamstrings – whereas nonetheless hitting quads to a level and calves. It contains lunges, deadlifts or RDLs, and different strikes that focus on the again of the legs, making certain these hamstrings get as a lot love because the quads. A typical Leg Exercise 1 may embody:
- Strolling Lunges – 3 warm-up units (body weight), then 3 working units of 12–15 steps every leg. Lunges work the complete leg, however by taking a protracted stride and specializing in the heel push, Chris can actually activate the glutes and hams. He warms up with simply body weight to loosen up, then provides weight (like holding dumbbells or a barbell) for 3 difficult units per leg.
- Romanian Deadlifts (RDLs) or Typical Deadlifts – 2 warm-up units, then 3 working units (if RDL: 10–12 reps; if full deadlift: 6–8 reps). Chris will do both RDLs (conserving legs barely bent and pushing hips again to focus on hamstrings) or typically a standard deadlift for decrease reps. Both approach, this heavy hip-hinge motion is a cornerstone for constructing robust hamstrings and glutes.
- Hip Thrusts or Glute Kickbacks – 3 units of 10–12 reps. To additional isolate the glutes, Chris contains both barbell hip thrusts (thrusting the hips up with a bar throughout the lap) or cable glute kickbacks. These workouts actually zero in on the glute muscular tissues. Doing them after heavy deadlifts ensures the glutes are totally recruited.
- Seated Calf Raises – 6 units of 10–12 reps. Sure, 6 units! Chris offers his calves additional consideration. On today he does seated calf raises, which goal the soleus (the decrease, endurance-oriented calf muscle) with a better set rely. He additionally employs a method the place after reaching 10–12 reps, he may do some “bounce” reps (brief pulses) on the finish to actually fatigue the muscle.
- Hamstring Curls – 4 units complete, achieved as a superset with the final 4 units of calf raises. Particularly, 2 units of ~10 reps, then 2 units of ~40-second period on the leg curl. For the ultimate part, Chris multitasks: whereas hitting these 6 calf increase units, he supersets the final 4 with hamstring curls. He may do a mendacity or seated leg curl machine. The primary two of these superset rounds he’ll do about 10 managed reps; the final two rounds he’ll swap to timed units (40 seconds of curling). This strategy completely fries the hamstrings, making certain they’re not left behind on this ham-focused day.
By the point you’re achieved with Leg Day 1, your hamstrings and glutes are completely fried, and your calves really feel like they’re about to burst via your pores and skin. Chris mixes the heavy stuff (lunges and deads) with isolation work after which fully obliterates the calves with all these units. Yeah, he hits the entire leg, however today is certainly all about constructing that posterior chain – the muscular tissues you possibly can’t see within the mirror however everybody else notices.
Leg Day 2 – Quad Focus
The second leg exercise of the week places quadriceps front-and-center. Chris makes use of strikes like squats and leg presses to blast his quads, whereas nonetheless ending off calves (and a little bit of hamstring work by way of machine). Right here’s a have a look at Leg Exercise 2:
- Barbell Again Squats – 3 warm-up units, then 3 units of 8–12 reps, plus 1 heavy set of 4–6 reps. Squats are the king of leg workouts, and Chris incorporates them to construct total leg dimension and power, particularly within the quads. After warming up, he sometimes does three moderate-to-high rep units (8–12 vary) to stimulate hypertrophy, after which provides one additional heavy set of low reps (4–6) to faucet into most power and recruit high-threshold muscle fibers.
- Leg Press – 2 units of ~40 seconds every (steady pressure). As an alternative of counting reps on leg press, Chris may load up a weight and press for time – aiming to press continuous (or with minimal pauses) for 40 seconds per set. This time-under-tension strategy on the leg press is brutal for quads, making a deep burn.
- Leg Press Calf Raises – 2 units to failure (not less than ~10 reps), superset with leg press. Proper after every timed leg press set, Chris transitions to calf raises on the leg press sled (just by positioning ft decrease on the platform and doing calf extensions). He does two units of those, going to failure (sometimes 10+ reps). Though he already educated calves on the opposite leg day, he hits them once more right here – making certain each the soleus and gastrocnemius (higher calf) get loads of work all through the week.
- Hip Adductor Machine – 4 units of 10–12 reps. The adductors (internal thigh/groin muscular tissues) are an vital a part of leg growth and stability. Chris contains the hip adduction machine for units of managed reps to strengthen these often-neglected muscular tissues.
- Standing Calf Raises – 4 units of 10–12 reps, then “bounce” reps to failure on the final set. It is a second calf train (focusing on the gastrocnemius muscle as a result of straight-leg place). He performs 4 units; on the ultimate set, after reaching 10–12 reps, he does partial “bounce” reps (fast short-range pumps) till he completely can’t proceed. It is a widespread bodybuilder trick to completely exhaust the calves.
- Leg Extensions – 2 units of 10–12 reps, then 2 triple drop units. To cap off the quad-focused day, Chris finishes with leg extensions. He does two regular units within the hypertrophy rep vary, then executes two triple drop units. A triple drop set means he’ll do a set to failure, drop the burden and instantly proceed, drop as soon as extra and proceed, drop a 3rd time and proceed – that’s one triple drop set. Doing two of these on the finish delivers an unbelievable burn to the quads and totally fatigues them.
Leg Day 2 is quad metropolis – heavy squats, these brutal timed leg presses, and triple drop units on extensions that’ll make you need to cry. However Chris nonetheless hammers calves (as a result of child calves don’t win exhibits) and throws in adductor work so nothing will get left behind. All these depth strategies – the timed units, drop units – that’s what separates the professionals from weekend warriors. It’s not nearly loading up the bar; it’s about making each rep rely till your muscular tissues actually can’t take anymore.
Having two totally different leg days is genius. You completely destroy hamstrings at some point and quads the opposite, so you possibly can really give 100% to every as an alternative of half-assing via some three-hour leg marathon. Plus your quads get to get better when you’re frying hamstrings and vice versa. Sensible programming beats senseless quantity each time
Key Coaching Rules from CBum’s Routine
After breaking down Chris’s total program, some essential coaching rules leap out. These aren’t simply random bro-tips – they’re the methods that separate champions from guys who look the identical 12 months after 12 months.
- Progressive Overload Is All the things: Chris doesn’t simply wing it within the health club. He makes use of what’s referred to as double development – first you chase reps, you then chase weight. Let’s say you’re aiming for 10 reps on bench. You hit 8 reps week one, 9 reps week two, then lastly nail all 10 on week three. Increase – subsequent week you bump up the burden and begin over. This systematic strategy ensures you’re at all times transferring ahead, not simply going via the motions.
- Frequency Beats Quantity Each Time: Right here’s what most guys get incorrect – they assume one large chest day with 25 units is the reply. Chris proves that hitting muscular tissues twice per week with average quantity crushes the old-school strategy. Science backs this up too. Your muscular tissues develop finest with frequent stimulation, not only one weekly beatdown. Give it some thought: 6-8 high quality units twice per week beats 15 half-assed units if you’re already gassed.
- Selection Isn’t Simply the Spice of Life: Chris hits each rep vary possible. Heavy units of 5 for power, units of 10-12 for dimension, 40-second timed units for endurance, drop units for depth. Your muscular tissues have totally different fiber varieties that reply to totally different stimuli. By mixing it up, you’re guaranteeing full growth. Plus, let’s be actual – doing the identical exercise each week is boring as hell.
- Depth Strategies Are Instruments, Not Torture: Drop units, supersets, run-the-rack – Chris makes use of all of them, however right here’s the important thing: he doesn’t overdo it. These strategies normally present up on the final set or two of a muscle group, not each single train. It’s strategic depth, not simply beating your self up for Instagram. Save the loopy stuff for when it counts.
- Kind and Really feel Trump All the things: Watch any of Chris’s coaching movies and also you’ll discover one thing – the dude’s type is textbook. After coping with accidents, he’s gotten much more centered on correct method and truly feeling the goal muscle work. The burden is only a device to create pressure. When you can’t really feel it in the best muscle, you’re simply transferring weight round like an fool.
- Restoration Isn’t Optionally available – It’s Obligatory: Even CBum is aware of when to tug again. After his Olympia wins and surgical procedure, he’s scaled right down to 3-4 exercises per week when wanted. He’s talked about being tremendous sore after day off and adjusting accordingly. That is big – the very best bodybuilder on the planet isn’t too proud to take it simple when his physique wants it. Your muscular tissues develop if you’re recovering, not if you’re coaching.
- Take heed to Your Physique, Not Your Ego: Chris has been coaching lengthy sufficient to know the distinction between good ache and dangerous ache. Decrease again fried from squats and deads? Possibly swap in some machine work for per week. Shoulders feeling sketchy? Skip the overhead press and hit lateral raises as an alternative. This system is a information, not gospel. Making good changes is what retains you coaching for many years, not months.
Can Common Guys Comply with This Routine?
Look, I’ll be straight with you. Chris Bumstead is a genetic freak who trains for a residing. He’s additionally enhanced (like all professional bodybuilders). However that doesn’t imply you possibly can’t be taught from his strategy. Right here’s the way to make it work for us mere mortals:
- Scale the Quantity to Your Degree: Discover what number of units and depth strategies Chris makes use of? Yeah, that’s in all probability an excessive amount of for you proper now. And that’s completely superb. If CBum does 5 units, begin with 3. If he’s doing drop units on three workouts, choose one and see how you’re feeling. You possibly can at all times add extra quantity later, however you possibly can’t un-overtrain your self. Construct up step by step – your joints will thanks.
- Think about Beginning with 3-4 Days As an alternative: Six days per week is brutal, particularly you probably have an actual job, household, or any life exterior the health club. Begin with the fundamental 3-day cut up: Push on Monday, Pull on Wednesday, Legs on Friday. Feeling good? Add a fourth day. Possibly run it Push-Pull-Legs-Relaxation-Push-Pull-Relaxation or no matter matches your schedule. The purpose is consistency, not killing your self attempting to match a professional’s schedule.
- Restoration Turns into Non-Negotiable: When you’re going to try greater frequency coaching, you higher deal with restoration prefer it’s a part of your program. As a result of it’s. Chris can eat 5,000 energy of fresh meals, sleep 9 hours, and take naps between meals. You in all probability can’t. So at minimal: get 7-8 hours of sleep, eat sufficient protein (shoot for 0.8-1g per pound of body weight), and don’t be silly together with your life-style selections. Get together all weekend then surprise why you possibly can’t get better? Come on.
- Take heed to Your Physique (Critically): Chris himself scales again when wanted – after surgical procedure he dropped to 3-4 days per week and went lighter. If a 5-time Mr. Olympia can examine his ego, so are you able to. Feeling beat up? Take an additional relaxation day. Shoulder clicking throughout overhead press? Discover a totally different motion. The objective is to coach for years, not weeks. Sensible changes maintain you wholesome.
- You Don’t Want Each Fancy Approach: Triple drop units? 40-second timed units? Run-the-rack curls? These are all superior instruments, however they’re not obligatory. Confused by all of the depth strategies? Simply do straight units with good type and progressive overload. That alone will get you 90% of the outcomes. Grasp the fundamentals first, then add the flamboyant stuff if you’re prepared.
- Actuality Verify on Expectations: Somebody on-line mentioned it finest: “Chris Bumstead has elite genetics, runs boatloads of drugs, and does nothing besides eat, sleep and prepare on a regular basis. You don’t have anything in widespread.” Harsh however true. Use his routine as inspiration and training, not a promise that you simply’ll seem like him. However right here’s the factor – you possibly can nonetheless make unbelievable progress following these rules. You simply want sensible expectations and constant effort.
- Make It Your Personal: The magic isn’t in doing precisely what Chris does. It’s in understanding WHY he does it and making use of these rules to YOUR scenario. Possibly you possibly can solely prepare 4 days. Cool – make them rely. Possibly you want extra restoration between leg days. Superb – alter the schedule. The framework is strong; the main points are versatile.
The Backside Line
Chris Bumstead’s push-pull-legs routine is legit. It combines confirmed coaching rules with sufficient selection to maintain issues fascinating and efficient. The 6-day frequency permits him to hit muscular tissues from a number of angles whereas managing fatigue.
Is it good for everybody? Hell no. However the framework is strong, and you’ll adapt it to your wants. Begin with the fundamental construction, alter the quantity to your stage, and concentrate on progressive overload.
Keep in mind, even CBum didn’t begin out doing this actual routine. He constructed as much as it over years of coaching. Be affected person, be constant, and most significantly, benefit from the course of.
Now cease studying and go hit the health club. These beneficial properties aren’t going to make themselves.
