Chris Bumstead Push Pull Legs Routine (Proven Muscle Gains)

• Barbell bench Press (flat or incline) - 5 to 8 repetitions of 2 heavy sets and 10-12 repetitions of 1 back off set
• Dumbbell Shoulder Presses - 3 sets of 10-12 repetitions
• Chest Flies - 3 sets of 10 to 12 repetitions
• Triceps Extensions (superset with flies) - 4 sets of 7 to 10 repetitions
• Lateral Raises (1-minute rest) - 4 sets of 10 to 12 repetitions
• Dips (more upright to strike triceps over chest) - 3 sets to failure

Chris Bumstead’s Push Workout B: Chest, Shoulders, Tris (Delt Heavy)

• Close Grip Bench Press - 3 sets 8 to 10 repetitions
• Standing Barbell Press - 3 sets of 10 to 12 repetitions
• Pec Deck Flies - 1 set 8 to 10 repetitions and 2 sets of 40 seconds
• Overhead Triceps Extension - 3 sets of 10 to 12 repetitions
• Lateral Raises - 4 sets of 10 to 12 repetitions
• Push Ups (superset push-ups with last 3 sets of lateral raises) - 3 sets to failure

• Lat Pulldowns - 2 warm-up sessions and 3 sets 8 to 10 repetitions (triple drop set final set)
• Bent Over Barbell Rows - 2 warm-up sessions, 2 heavy sets, 6 to 8 repetitions,  and 1 back off set 10 to12 repetitions
• Incline Dumbbell Curls - 4 sets of 10 to 12 repetitions
• Pull Ups - 3 sets to failure
• EZ bar Curls - 2 sets of 8 to 10 repetitions and 2 sets Duration: 40 seconds

Chris Bumstead Pull Workout B: Back and Biceps (Lower Lat Focus)

• Pull Ups - 3 sets warm-up
• Rack Pulls - 3 sets warm-up and 2 sets of 8 to 10 repetitions
• Hammer Curls - 3 sets of 10 to 12 repetitions
• Reverse Grip Supinated Lat and Row Pulldown - 3 sets of 10 to 12 repetitions
• Cable Curls - 3 sets of 10 to 12 repetitions
• EZ Bar Curls - 2 sets of 8 to 10 repetitions
• Cable Rows - 2 drop sets (sum of 20 reps each)
• Dumbbell Curl - Run the rack to failure

• Walking Lunges - 3 sets of bodyweight warm-ups and 3 weighted working sets of 12 to 15 steps per leg
• Deadlifts or Romanian Deadlifts (RDLs) - 2 warm-up sessions and 3 working groups 10 to 12 reps RDLs (6 to 8 reps if deadlift)
• Hip Thrusts and Glute Kickbacks - 3 sets of 10 to 12 repetitions
• Seated Calf Raises - 6 sets of 10 to 12 repetitions (then bounce reps to failure)
• Hamstring Curls (superset with the last 4 sets of calf raises) - 2 sets of 10 reps and 2 sets of 40 seconds

Leg Day Exercise Reps B: Quad Focus

• Barbell Squats - 3 sets warm-up, 3 sets of 8 to 12 repetitions, and 1 set of 4 to 6 repetitions
• Leg Press - 2 sets of 40 seconds
• Leg Press Calf Raise (superset with leg press) - 2 sets of 10 repetitions or to failure
• Hip Adductors - 4 sets of 10 to 12 repetitions
• Standing Calf Raises - 4 sets of 10 to 12 reps (plus bounce reps to failure)
• Leg Extensions - 2 sets of 10 to 12 repetitions and 2 sets of triple drop

A Chris Bumstead push, pull, legs workout regimen targets each muscle group with moderate volume and utilizes a double progressive overload method.

He aims for 10 repetitions, and when he gets 10, he increases the weight.

This enables him to keep challenging every muscle and build larger muscle groups.

Targeted Workouts

Chris Bumstead’s workout routine incorporates a variety of workout splits for muscle growth.

This way, he splits his muscle groups up and trains each muscle group once every week.

This lets you concentrate your lifts on a specific area and enhances hypertrophy.

Chris avoids bodyweight exercises like pull-ups and favors heavy weights for incline dumbbell presses, seated calf raises, deadlifts (as part of the infamous Chris Bumstead back exercise), and heavy squats.

The disadvantage of a split workout is that it confines you to one session in each region a week, but since Chris Bumstead exercises so hard, he gets just as many repetitions as if he worked them twice.