Chris Bumstead’s
Push, Pull, Legs
1
Day 1 – Push Day
Exercise
1. Barbell Bench Press
2. Alternating Dumbbell
Shoulder Press
3. Chest Flyes superset with
Rope Extensions
4. Lateral Raises
5. Triceps Dips
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Reps
2 warm up sets
2 heavy sets 5-8 reps
1 back off set 10-12 reps
3 sets 10-12 reps
• Superset 4 sets 10-12 reps
flyes
• 4 sets 7-10 reps extensions
• 4 sets 10-12 reps, keep rest
under 1 minute.
• 3 sets to failure
2
Day 2 – Pull Day
Exercise
1. Pull Downs
1. Barbell Bent Over Rows
2. Incline Dumbbell Curls
3. Pull Ups
4. EZ Bar Curls
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Reps
2 warm up sets
3 sets 8-10 reps, last set
dropset
2 warm up sets
2 heavy sets 6-8 reps
1 back off set 10-12 reps
4 sets 10-12 reps
3 sets to failure
2 sets 8-10 reps
2 sets of 40 second sets
3
Day 3 – Leg Day
Exercise
1. Lunges
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2. RDL’s or Deadlift
3. Hip Thrusts
4. Seated Calve Raises
5. Lying Hamstring Curls
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Reps
3 warm up bodyweight
sets 10-15 reps
3 weighted sets 12-15 reps
each leg
2 warm up sets
3 sets 10-12 reps
6-8 reps if deadlift
3 sets 10-12 reps
6 sets 10-12 reps
2 sets 8-10 reps
2 sets of 40 second sets
4
Day 4 – Push Day
Exercise
1. Close Grip Bench Press
2. Standing Barbell Press
3. Pec Deck Flyes
4. Overhead Triceps Movement
5. Lateral Raises superset with
Pushups
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Reps
3 sets 8-10 reps
3 sets 10-12 reps
1 set 8-10 reps
2 sets of 40 second sets
3 sets 10-12 reps
4 sets 10-12 reps LR
3 sets to failure for
pushups
5
Day 5 – Pull Day
Exercise
1. Pull Ups
2. Rack Pulls
3.
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6.
Hammer Curls
Reverse Grip Pulldown
Cable Curls
Seated Pulley Rows
7. Dumbbell Curls
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Reps
3 sets to failure
3 warm up sets
2 sets 8-10 reps
3 sets 10-12 reps
3 sets 10-12 reps
3 sets 10-12 reps
2 drop sets total of 20 reps
each
Run the rack to failure
6
Day 6 – Leg Day
Exercise
1. Squats
2. Leg Press superset with
Calves
3. Hip Adductors
4. Standing Calf Raises
5. Leg Extensions
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Reps
3 warm up sets
3 sets 8-10 reps
1 set 4-6 reps
2 sets 40 seconds sets LP
2 sets calf press to failure
4 sets 10-12 reps
4 sets 10-12 reps then
bounce reps to failure
2 sets 10-12 reps
2 sets triple drop set
7
Day 7 – Rest Day
8