If you’ve been anywhere near the fitness side of social media lately, you’ve probably seen Chris “CBum” Bumstead. The dude’s physique is absolutely insane, and after winning Mr. Olympia Classic Physique five times in a row, everyone wants to know his secret.

Well, here’s the thing: CBum’s not hiding anything. He’s been pretty open about his training, and one of his go-to routines is the Push-Pull-Legs (PPL) split. This isn’t some fancy new program either. It’s a tried-and-true method that’s been around forever, but Chris has put his own spin on it.

I’ve spent way too much time analyzing his workouts, watching his training videos, and digging through interviews. Today, I’m breaking down exactly how Chris structures his PPL routine, including the specific exercises, sets, and reps he uses to build that championship physique.

Fair warning: this routine is brutal. But if you’re ready to train like a champion (or at least understand how one trains), let’s dive in.

Chris Bumstead’s Push-Pull-Legs Workout: The Complete Breakdown

What Exactly Is Push-Pull-Legs?

Before we get into CBum’s specific routine, let’s make sure we’re all on the same page about PPL. “Push-Pull-Legs” (PPL) is a classic weight training split that organizes workouts by three main movement patterns:

• Push Days target “pushing” muscles – primarily the chest, shoulders (deltoids), and triceps – via presses, dips, and extensions.
• Pull Days target “pulling” muscles – mainly the back (latissimus dorsi, traps, etc.) and biceps – via rows, pull-ups/pulldowns, and curls.
• Leg Days focus on the lower body – quads, hamstrings, glutes, and calves – via squats, leg presses, deadlifts, and other leg exercises.

This split ensures that muscles which often work together (e.g. chest, shoulders, triceps on push movements) are trained on the same day, allowing for better recovery between sessions. A traditional PPL routine might be done over 3 days per week (one push, one pull, one legs), but advanced lifters often expand it to a 6-day routine (push, pull, legs, then repeat) for higher frequency.

CBUM follows a 6-day PPL split, meaning he hits each major muscle group twice per week, using two different workouts for each category (as we’ll detail below).

Why CBum Swears By the 6-Day PPL Split

You might be thinking, “Why not just do a bro split like the old-school bodybuilders?” Well, Chris has actually tried different approaches, and he keeps coming back to PPL for some solid reasons:

Higher Training Frequency for Growth: By using a 6-day PPL, Chris can train each muscle group twice a week, rather than just once. He believes (and science agrees) that this higher frequency can maximize hypertrophy for advanced athletes. In fact, a 2016 scientific meta-analysis concluded that training a muscle group two times per week leads to significantly greater muscle growth than once per week. This routine allows Chris to capitalize on that twice-weekly stimulus for each body part.

Balanced Volume & Recovery: Instead of absolutely annihilating one muscle with countless sets in a single session (as in some bro-splits), PPL spreads the volume across two days. Chris likes that each workout has slightly fewer sets per muscle, which lets him train intensely without burning out. He can then hit that muscle again later in the week. This approach keeps him motivated and eager to train, as he mentioned – he actually enjoys going to the gym more on a push-pull-legs program. Research shows that distributing training volume throughout the week can optimize recovery and performance.

Reduced Overlap & Soreness: The push-pull-legs structure naturally sequences workouts so you’re not hitting the same muscles on back-to-back days. For example, you won’t have an intense chest workout followed by a heavy shoulder or triceps day, since those all fall under “push.” This separation helps prevent excessive soreness or interference between workouts. Chris has noted that combining complementary muscle groups in one session (like back and biceps on pull day) avoids overtraining issues that could happen if those muscles were split into separate days.

Simplicity and Consistency: Another reason Chris favors PPL is that it’s straightforward and easy to follow. With a simple three-day rotation (push, pull, legs), it’s clear what needs to be trained each day, even as the specific exercises can vary. This simplicity helps with consistency – an important factor in any program’s success. As Chris has said, the enjoyment and motivation he gets from this split means he’s more consistent with his workouts.

Hitting Weak Points Twice: Even top bodybuilders have areas to improve. In Chris’s case, he’s mentioned that his biceps and calves have been points of critique in competition. The PPL routine gives him the chance to target those weaker muscle groups twice a week, often with extra intensity techniques on those days. (You’ll see below that his pull days include multiple biceps exercises and drop sets, and his leg days give special attention to calves.) This increased frequency and focus can help bring up lagging body parts.

In short, Chris Bumstead’s 6-day push-pull-legs split lets him get the best of both worlds – the higher frequency and total training volume of a full-body or upper/lower routine, but with the focus and simplicity of a classic bodybuilding split. Studies confirm that increased training frequency, when properly managed, enhances muscle strength and hypertrophy in trained individuals.

Chris likes that this program allows him to train each muscle group twice per week for optimal gains, and he finds it “more straightforward to program” than complex splits. Now, let’s look at exactly how CBUM structures his famous PPL workouts.

The Weekly Schedule: How CBUM Structures His Training

Here’s what a typical week looks like for Chris:

• Monday: Push Workout A (Chest Focus)
• Tuesday: Pull Workout A (Upper Back Focus)
• Wednesday: Leg Workout A (Hamstring/Glute Focus)
• Thursday: Push Workout B (Shoulder Focus)
• Friday: Pull Workout B (Lower Lat Focus)
• Saturday: Leg Workout B (Quad Focus)
• Sunday: Rest

Notice how he doesn’t just repeat the same workouts. Each session has a different emphasis, allowing him to hit muscles from various angles throughout the week.

He doesn’t simply copy the same push/pull/legs every time; instead, each workout day is unique. Chris uses six distinct sessions rather than repeating the exact same exercises twice. This means his “Push Day 1” has a different emphasis and exercise selection than “Push Day 2,” and similarly for pull and legs. The idea is to hit the muscles from different angles, with varied movements and rep ranges, over the course of the week. By doing so, he ensures every muscle fiber is worked, and he can address specific goals (like focusing one leg day more on quads and the other more on hamstrings, etc.).

Emphasis of Each Day: In Chris’s current PPL routine, the two push days and two pull days each have slightly different focus areas, and the two leg days target different parts of the legs:

• Push Workout 1: Chest, Shoulders, Triceps – Pec (chest) heavy focus. This day starts with a big chest press and generally gives chest a bit more volume, while still hitting shoulders and triceps.
• Push Workout 2: Shoulders, Chest, Triceps – Delt (shoulder) heavy focus. This day emphasizes shoulder movements more (starting with overhead presses, etc.), while chest and triceps take a secondary role.
• Pull Workout 1: Back and Biceps – Upper lat/back focus. Emphasizes upper lats and thickness (e.g. pulldowns, heavy barbell rows) and standard biceps work.
• Pull Workout 2: Back and Biceps – Lower lat/back focus. Includes movements targeting lower lats (like rack pulls, reverse-grip pulldowns/rows) and even more biceps isolation, including additional curl variations.
• Leg Workout 1: Legs (Glutes & Hamstrings focus). This leg day hits posterior-chain movements (like lunges, Romanian deadlifts) to emphasize glutes and hamstrings, plus calves.
• Leg Workout 2: Legs (Quads focus). This day prioritizes quads with squats and leg presses, while also working calves and some adductors.

this is where CBum’s approach gets really interesting. Instead of doing the same boring workouts twice a week, he’s got six completely different sessions lined up. Every workout hits the muscles from different angles with different exercises and rep schemes. Your body literally can’t adapt because you’re constantly throwing new stuff at it.

Think about it – most guys just repeat the same push day twice and wonder why they plateau. Chris? He’s playing 4D chess with his training. One push day you’re going heavy on flat bench, the next you’re burning out shoulders with overhead work. It’s this constant variation that keeps the gains coming and probably why the dude’s been dominating Classic Physique for years.

Alright, enough theory. Let’s get into the actual workouts – the exact exercises, sets, and reps that CBum uses to build that insane physique.

Push Day Workouts: Building That Classic V-Taper

This workout heavily targets the chest (pecs) at the start. Chris goes big on a bench press variation first, and even includes a chest flye exercise before triceps, to really exhaust the pecs. Shoulders and triceps are trained too, but chest is the star of Push Day 1. Here’s a sample of what Chris’s Push Workout 1 includes:

Push Day 1 – Chest, Shoulders & Triceps (Pec-Focused)

• Barbell Bench Press (flat or incline) – 2 heavy sets of 5–8 reps, then 1 back-off set of 10–12 reps. This is the big chest strength mover. Chris often goes heavy (5–8 reps) for a couple sets to build power and size, then does a lighter, higher-rep set to pump more blood into the muscle.
• Dumbbell Shoulder Press – 3 sets of 10–12 reps. A multi-joint press targeting the front delts (shoulders), with moderate reps for hypertrophy.
• Chest Flyes (machine or dumbbell) – 3 sets of 10–12 reps. An isolation move to stretch and squeeze the chest muscles… doing these mid-workout further intensifies the chest focus.
• Triceps Extensions – 4 sets of 7–10 reps, superset with the chest flyes. Right after each set of flyes, Chris immediately does a set of triceps extensions. This superset blasts the triceps while they’re already warmed up from pressing, and saves time.
• Lateral Raises – 4 sets of 10–12 reps, with short rest (~30–60 sec). Raises for the side delts to cap the shoulders. Keeping rest periods short here increases intensity.
• Dips – 3 sets to failure. He performs dips with an upright torso (to target triceps more than chest) as a finisher. Going to failure ensures maximum muscle fatigue on those triceps and lower chest.

Chris’s Push Day 1 is no joke… by the end, his chest, shoulders, and triceps have all been hammered. Notably, he includes some intensity techniques like supersets (flyes -> tricep extensions) and failure sets (dips) to push his muscles to the limit.

Push Day 2 – Shoulders, Chest & Triceps (Delt-Focused)

In the second push workout of the week, Chris shifts the priority to shoulders. This routine starts with shoulder-centric exercises and overall gives a bit more volume to deltoids, while still working chest and triceps sufficiently. A typical Push Workout 2 might look like this:

• Close-Grip Bench Press – 3 sets of 8–10 reps. Using a closer grip on the barbell bench press shifts emphasis to the triceps (and also the front delts) while still hitting chest. It’s an interesting choice to lead a shoulder-focused day, but it nicely pre-exhausts triceps and chest before overhead work.
• Standing Barbell Overhead Press – 3 sets of 10–12 reps. A big compound lift for shoulders (especially front delts), also engaging core stability since it’s standing. Moderate reps to build muscle endurance in the shoulders.
• Pec Deck Flyes – 1 set of 8–10 reps, then 2 sets of ~40 seconds (time-under-tension). Here Chris does one heavy set of pec deck flyes for chest, then two “time limit” sets – instead of counting reps, he performs the exercise for 40 seconds straight each set. These extended sets really burn out the chest fibers.
• Overhead Triceps Extension – 3 sets of 10–12 reps. An isolation move for the triceps (often done with a dumbbell or cable) to work the long head of the tricep.
• Lateral Raises – 4 sets of 10–12 reps. More side delt work – shoulders are the focus, after all. Same volume as Push Day 1, but here he doesn’t necessarily rush the rest, unless…
• Push-Ups – 3 sets to failure, superset with the last 3 sets of lateral raises. In a brutal finisher, Chris ends the workout by supersetting lateral raises with push-ups. After hitting 10–12 reps of lateral raises, he immediately drops down and does push-ups to failure. This superset ensures his shoulders (and chest/triceps from the push-ups) are completely spent by the end.

By splitting his push days like this, Chris gets to really zone in on what needs work. One day he’s all about that chest pump, the next he’s chasing those boulder shoulders. Sure, he’s still hitting all the push muscles both days, but this way he can bring up lagging areas without leaving anything behind.

It’s actually pretty genius when you think about it. Monday you’re going heavy on bench and crushing dips, Thursday you’re pressing overhead and burning out with those nasty timed flyes. Different angles, different muscle fibers getting torched. Your body never knows what’s coming next, which is exactly what you want for growth.

Pull Day Workouts: The Back Attack Blueprint

Next up are CBum’s two pull workouts. Both days train the back (upper and lower) and biceps, but with different exercises and emphasis. Chris’s back is a strong point, but he’s always working to refine it, and he also uses these days to hammer his biceps (since, as noted, arms were a weaker area for him). Here’s how his pull days break down:

Pull Day 1 – Back & Biceps (Upper Back Focus)

The first pull workout of the week emphasizes the upper lats and upper-back thickness. It starts with lat pulldowns and heavy barbell rows – great for width and thickness – then moves into biceps work and bodyweight pull-ups. A sample Pull Workout 1 looks like this:

• Lat Pulldowns – 2 warm-up sets, then 3 working sets of 8–10 reps (on the last set, he does a drop set). Pulldowns target the latissimus dorsi (the broad back muscles) – a key to that V-taper. After warming up, Chris does three hard sets; on the final set, he’ll reduce the weight mid-set once he hits failure and continue pulling (drop set) to further exhaust the lats.
• Bent-Over Barbell Rows – 2 warm-up sets, then 2 heavy sets of 6–8 reps, and 1 back-off set of 10–12 reps. This is a core exercise for back thickness (targeting lats, rhomboids, traps). Chris goes heavy (6–8 rep range) for two sets to build strength, then does a lighter, higher-rep back-off set to flush the muscles with blood.
• Incline Dumbbell Curls – 4 sets of 10–12 reps. After the big back moves, Chris shifts focus to biceps. Incline dumbbell curls (performed lying back on a bench) give a great stretch on the biceps and isolate the arms.
• Pull-Ups – 3 sets to failure. Even though he already did pulldowns, Chris also includes pull-ups (usually towards the end of the workout) to further work the back and arms with his body weight. He has mentioned he wants to improve his pull-up reps over time.
• EZ-Bar Curls – 2 sets of 8–10 reps, then 2 sets of 40-second curls. To finish off the biceps, Chris uses the EZ-bar (angled bar) for curls. He does two normal heavy sets of ~8–10 reps, then two sets where instead of counting reps, he curls for time (40 seconds each). These timed sets act like a burnout, pumping the biceps to their limit.

Pull Day 1 is where things get nasty. Chris absolutely destroys his upper back with pulldowns and heavy rows, then follows up by nuking his biceps into oblivion. And he doesn’t just go through the motions either – we’re talking drop sets on pulldowns where you’re fighting for every rep, plus those brutal 40-second curl sets that make your arms feel like they’re going to explode.

By the time you walk out of the gym, your lats are so pumped you can barely fit through the door, and good luck trying to straighten your arms. That’s when you know you’ve had a proper pull session.

Pull Day 2 – Back & Biceps (Lower Lat and Mid-Back Focus)

The second pull workout shifts focus slightly to different areas of the back (like lower lats and spinal erectors) and continues to assault the biceps. It features rack pulls (a partial deadlift) and some variation of reverse-grip rowing or pulldowns, as well as multiple curl variations. Here’s a breakdown of Pull Workout 2:

• Pull-Ups (warm-up) – 3 sets of pull-ups as a warm-up, often done while getting ready for the heavy rack pulls. Chris might do a few easy sets of pull-ups just to activate his back muscles and warm his shoulders before the big lifts, rather than starting cold.
• Rack Pulls – 3 warm-up sets, then 2 working sets of 8–10 reps. A rack pull is like a deadlift variation where you pull from just below the knee (using a rack or blocks), which emphasizes the back (lower back, glutes, and traps) more than legs. Chris includes these to build back thickness and strength, without the full fatigue of a floor deadlift.
• Hammer Curls – 3 sets of 10–12 reps. Back to biceps: hammer curls (holding dumbbells with thumbs up) target the brachialis and forearm as well as biceps. Doing them early in the workout ensures his arms aren’t completely exhausted before hitting them.
• Reverse-Grip Row or Supinated Lat Pulldown – 3 sets of 10–12 reps. Chris will do either a barbell row with an underhand (supinated) grip or a lat pulldown with underhand grip. An underhand grip shifts emphasis to the lower lats and also involves the biceps strongly. Three moderate sets here continue to work the back from a different angle.
• Cable Curls – 3 sets of 10–12 reps. Yet another biceps move – doing curls with a cable machine keeps constant tension on the muscle throughout the rep. By now, his biceps are getting a serious pump.
• Cable Rows – 2 drop sets (around 20 total reps each). To finish off the back, Chris performs seated cable rows. He performs two extended drop sets – for example, he might row a certain weight until near-failure, reduce the weight and continue, aiming for ~20 cumulative reps per set. This is a final burnout for his mid-back muscles.
• Dumbbell Curls (Run the Rack) – 1 extended set to failure. Finally, he does a brutal “run the rack” with dumbbell curls. This means starting with a relatively heavy dumbbell for some reps, then quickly grabbing a lighter pair when he can’t do anymore, cranking out more reps, then a lighter pair, and so on – essentially dropping weight multiple times with minimal rest. He continues this sequence until his biceps can’t lift even the lightest weights. This technique completely exhausts every last muscle fiber in the biceps.

Chris goes all-in on arms – between both pull days he’s hitting 4-5 different curl variations plus all the indirect bicep work from pulldowns and pull-ups. Makes sense since he’s admitted arms were a weak point.

His back training is just as intense though. Heavy rows and rack pulls for mass, nasty drop sets on cables for the pump. Every inch of his back gets destroyed across these two sessions – upper, lower, thick, wide, he covers it all.

Leg Day Workouts: Where Champions Are Made

Finally, we come to the leg days – where champions are truly made (and where Chris’s brutal work ethic shines). Chris Bumstead’s famous legs (sweeping quads and chiselled hamstrings) are developed with two separate leg workouts each week:

Leg Day 1 – Hamstrings & Glutes Focus

This first leg session emphasizes the posterior chain – glutes and hamstrings – while still hitting quads to a degree and calves. It includes lunges, deadlifts or RDLs, and other moves that target the back of the legs, ensuring those hamstrings get as much love as the quads. A typical Leg Workout 1 might include:

• Walking Lunges – 3 warm-up sets (bodyweight), then 3 working sets of 12–15 steps each leg. Lunges work the entire leg, but by taking a long stride and focusing on the heel push, Chris can really activate the glutes and hams. He warms up with just bodyweight to loosen up, then adds weight (like holding dumbbells or a barbell) for 3 challenging sets per leg.
• Romanian Deadlifts (RDLs) or Conventional Deadlifts – 2 warm-up sets, then 3 working sets (if RDL: 10–12 reps; if full deadlift: 6–8 reps). Chris will do either RDLs (keeping legs slightly bent and pushing hips back to target hamstrings) or sometimes a conventional deadlift for lower reps. Either way, this heavy hip-hinge movement is a cornerstone for building strong hamstrings and glutes.
• Hip Thrusts or Glute Kickbacks – 3 sets of 10–12 reps. To further isolate the glutes, Chris includes either barbell hip thrusts (thrusting the hips up with a bar across the lap) or cable glute kickbacks. These exercises really zero in on the glute muscles. Doing them after heavy deadlifts ensures the glutes are thoroughly recruited.
• Seated Calf Raises – 6 sets of 10–12 reps. Yes, 6 sets! Chris gives his calves extra attention. On this day he does seated calf raises, which target the soleus (the lower, endurance-oriented calf muscle) with a higher set count. He also employs a technique where after reaching 10–12 reps, he might do some “bounce” reps (short pulses) at the end to really fatigue the muscle.
• Hamstring Curls – 4 sets total, done as a superset with the last 4 sets of calf raises. Specifically, 2 sets of ~10 reps, then 2 sets of ~40-second duration on the leg curl. For the final component, Chris multitasks: while hitting those 6 calf raise sets, he supersets the last four with hamstring curls. He might do a lying or seated leg curl machine. The first two of those superset rounds he’ll do about 10 controlled reps; the last two rounds he’ll switch to timed sets (40 seconds of curling). This approach absolutely fries the hamstrings, ensuring they’re not left behind on this ham-focused day.

By the time you’re done with Leg Day 1, your hamstrings and glutes are absolutely fried, and your calves feel like they’re about to burst through your skin. Chris mixes the heavy stuff (lunges and deads) with isolation work and then completely obliterates the calves with all those sets. Yeah, he hits the whole leg, but this day is definitely all about building that posterior chain – the muscles you can’t see in the mirror but everyone else notices.

Leg Day 2 – Quad Focus

The second leg workout of the week puts quadriceps front-and-center. Chris uses moves like squats and leg presses to blast his quads, while still finishing off calves (and a bit of hamstring work via machine). Here’s a look at Leg Workout 2:

• Barbell Back Squats – 3 warm-up sets, then 3 sets of 8–12 reps, plus 1 heavy set of 4–6 reps. Squats are the king of leg exercises, and Chris incorporates them to build overall leg size and strength, especially in the quads. After warming up, he typically does three moderate-to-high rep sets (8–12 range) to stimulate hypertrophy, and then adds one extra heavy set of low reps (4–6) to tap into maximum strength and recruit high-threshold muscle fibers.
• Leg Press – 2 sets of ~40 seconds each (continuous tension). Instead of counting reps on leg press, Chris might load up a weight and press for time – aiming to press non-stop (or with minimal pauses) for 40 seconds per set. This time-under-tension approach on the leg press is brutal for quads, creating a deep burn.
• Leg Press Calf Raises – 2 sets to failure (at least ~10 reps), superset with leg press. Right after each timed leg press set, Chris transitions to calf raises on the leg press sled (simply by positioning feet lower on the platform and doing calf extensions). He does two sets of these, going to failure (typically 10+ reps). Even though he already trained calves on the other leg day, he hits them again here – ensuring both the soleus and gastrocnemius (upper calf) get plenty of work throughout the week.
• Hip Adductor Machine – 4 sets of 10–12 reps. The adductors (inner thigh/groin muscles) are an important part of leg development and stability. Chris includes the hip adduction machine for sets of controlled reps to strengthen these often-neglected muscles.
• Standing Calf Raises – 4 sets of 10–12 reps, then “bounce” reps to failure on the last set. This is a second calf exercise (targeting the gastrocnemius muscle due to the straight-leg position). He performs four sets; on the final set, after reaching 10–12 reps, he does partial “bounce” reps (quick short-range pumps) until he absolutely can’t continue. This is a common bodybuilder trick to fully exhaust the calves.
• Leg Extensions – 2 sets of 10–12 reps, then 2 triple drop sets. To cap off the quad-focused day, Chris finishes with leg extensions. He does two normal sets in the hypertrophy rep range, then executes two triple drop sets. A triple drop set means he’ll do a set to failure, drop the weight and immediately continue, drop once more and continue, drop a third time and continue – that’s one triple drop set. Doing two of those at the end delivers an unbelievable burn to the quads and thoroughly fatigues them.

Leg Day 2 is quad city – heavy squats, those brutal timed leg presses, and triple drop sets on extensions that’ll make you want to cry. But Chris still hammers calves (because baby calves don’t win shows) and throws in adductor work so nothing gets left behind. All these intensity techniques – the timed sets, drop sets – that’s what separates the pros from weekend warriors. It’s not just about loading up the bar; it’s about making every rep count until your muscles literally can’t take anymore.

Having two different leg days is genius. You absolutely destroy hamstrings one day and quads the other, so you can actually give 100% to each instead of half-assing through some three-hour leg marathon. Plus your quads get to recover while you’re frying hamstrings and vice versa. Smart programming beats mindless volume every time

Key Training Principles from CBum’s Routine

After breaking down Chris’s entire program, some crucial training principles jump out. These aren’t just random bro-tips – they’re the strategies that separate champions from guys who look the same year after year.

• Progressive Overload Is Everything: Chris doesn’t just wing it in the gym. He uses what’s called double progression – first you chase reps, then you chase weight. Let’s say you’re aiming for 10 reps on bench. You hit 8 reps week one, 9 reps week two, then finally nail all 10 on week three. Boom – next week you bump up the weight and start over. This systematic approach guarantees you’re always moving forward, not just going through the motions.
• Frequency Beats Volume Every Time: Here’s what most guys get wrong – they think one massive chest day with 25 sets is the answer. Chris proves that hitting muscles twice a week with moderate volume crushes the old-school approach. Science backs this up too. Your muscles grow best with frequent stimulation, not just one weekly beatdown. Think about it: 6-8 quality sets twice a week beats 15 half-assed sets when you’re already gassed.
• Variety Isn’t Just the Spice of Life: Chris hits every rep range imaginable. Heavy sets of 5 for strength, sets of 10-12 for size, 40-second timed sets for endurance, drop sets for intensity. Your muscles have different fiber types that respond to different stimuli. By mixing it up, you’re guaranteeing complete development. Plus, let’s be real – doing the same workout every week is boring as hell.
• Intensity Techniques Are Tools, Not Torture: Drop sets, supersets, run-the-rack – Chris uses them all, but here’s the key: he doesn’t overdo it. These techniques usually show up on the last set or two of a muscle group, not every single exercise. It’s strategic intensity, not just beating yourself up for Instagram. Save the crazy stuff for when it counts.
• Form and Feel Trump Everything: Watch any of Chris’s training videos and you’ll notice something – the dude’s form is textbook. After dealing with injuries, he’s gotten even more focused on proper technique and actually feeling the target muscle work. The weight is just a tool to create tension. If you can’t feel it in the right muscle, you’re just moving weight around like an idiot.
• Recovery Isn’t Optional – It’s Mandatory: Even CBum knows when to pull back. After his Olympia wins and surgery, he’s scaled down to 3-4 workouts per week when needed. He’s mentioned being super sore after time off and adjusting accordingly. This is huge – the best bodybuilder in the world isn’t too proud to take it easy when his body needs it. Your muscles grow when you’re recovering, not when you’re training.
• Listen to Your Body, Not Your Ego: Chris has been training long enough to know the difference between good pain and bad pain. Lower back fried from squats and deads? Maybe swap in some machine work for a week. Shoulders feeling sketchy? Skip the overhead press and hit lateral raises instead. The program is a guide, not gospel. Making smart adjustments is what keeps you training for decades, not months.

Can Regular Guys Follow This Routine?

Look, I’ll be straight with you. Chris Bumstead is a genetic freak who trains for a living. He’s also enhanced (like all pro bodybuilders). But that doesn’t mean you can’t learn from his approach. Here’s how to make it work for us mere mortals:

• Scale the Volume to Your Level: Notice how many sets and intensity techniques Chris uses? Yeah, that’s probably too much for you right now. And that’s totally fine. If CBum does 5 sets, start with 3. If he’s doing drop sets on three exercises, pick one and see how you feel. You can always add more volume later, but you can’t un-overtrain yourself. Build up gradually – your joints will thank you.
• Consider Starting with 3-4 Days Instead: Six days a week is brutal, especially if you have a real job, family, or any life outside the gym. Start with the basic 3-day split: Push on Monday, Pull on Wednesday, Legs on Friday. Feeling good? Add a fourth day. Maybe run it Push-Pull-Legs-Rest-Push-Pull-Rest or whatever fits your schedule. The point is consistency, not killing yourself trying to match a pro’s schedule.
• Recovery Becomes Non-Negotiable: If you’re going to attempt higher frequency training, you better treat recovery like it’s part of your program. Because it is. Chris can eat 5,000 calories of clean food, sleep 9 hours, and take naps between meals. You probably can’t. So at minimum: get 7-8 hours of sleep, eat enough protein (shoot for 0.8-1g per pound of bodyweight), and don’t be stupid with your lifestyle choices. Party all weekend then wonder why you can’t recover? Come on.
• Listen to Your Body (Seriously): Chris himself scales back when needed – after surgery he dropped to 3-4 days per week and went lighter. If a 5-time Mr. Olympia can check his ego, so can you. Feeling beat up? Take an extra rest day. Shoulder clicking during overhead press? Find a different movement. The goal is to train for years, not weeks. Smart adjustments keep you healthy.
• You Don’t Need Every Fancy Technique: Triple drop sets? 40-second timed sets? Run-the-rack curls? These are all awesome tools, but they’re not mandatory. Confused by all the intensity techniques? Just do straight sets with good form and progressive overload. That alone will get you 90% of the results. Master the basics first, then add the fancy stuff when you’re ready.
• Reality Check on Expectations: Someone online said it best: “Chris Bumstead has elite genetics, runs boatloads of gear, and does nothing except eat, sleep and train everyday. You have nothing in common.” Harsh but true. Use his routine as inspiration and education, not a promise that you’ll look like him. But here’s the thing – you can still make incredible progress following these principles. You just need realistic expectations and consistent effort.
• Make It Your Own: The magic isn’t in doing exactly what Chris does. It’s in understanding WHY he does it and applying those principles to YOUR situation. Maybe you can only train 4 days. Cool – make them count. Maybe you need more recovery between leg days. Fine – adjust the schedule. The framework is solid; the details are flexible.

The Bottom Line

Chris Bumstead’s push-pull-legs routine is legit. It combines proven training principles with enough variety to keep things interesting and effective. The 6-day frequency allows him to hit muscles from multiple angles while managing fatigue.

Is it perfect for everyone? Hell no. But the framework is solid, and you can adapt it to your needs. Start with the basic structure, adjust the volume to your level, and focus on progressive overload.

Remember, even CBum didn’t start out doing this exact routine. He built up to it over years of training. Be patient, be consistent, and most importantly, enjoy the process.

Now stop reading and go hit the gym. Those gains aren’t going to make themselves.