Chris Bumstead’s Push-Pull Legs Workout Routine

In the ever-evolving fitness world, one must recognize the importance of an effective workout routine. Fitness enthusiasts and bodybuilders are constantly seeking new and innovative approaches to training that can help them achieve their goals. One such approach that has recently gained popularity is the Push-Pull Legs (PPL) workout routine. This comprehensive article will delve into Chris Bumstead‘s journey from a traditional bro split routine to the PPL routine. 

We’ll explore the intricacies of the PPL routine, its benefits, and why it has become a game-changer for elite athletes like Chris Bumstead.

The Evolution of Cbum Push-Pull Legs

Chris Bumstead, a renowned bodybuilder and social media influencer, significantly shifted his training regimen from a traditional bro split to the Cbum Push-Pull Legs routine. 

Chris Bumstead's Push-Pull Legs Workout Routine
via cbum Instagram Account

This transition was a profound experience for him, as he had been accustomed to the bro split for a substantial part of his fitness journey. 

Let’s examine why this shift occurred and the challenges Chris Bumstead faced during this transition.

The Traditional Bro Split vs. Push-Pull Legs

Before delving into the specifics of the Push-Pull Legs routine, let’s briefly compare it to the traditional bro split to understand why many fitness enthusiasts, including Chris Bumstead, have switched.

The Bro Split

The bro split typically involves training each major muscle group once a week. Commonly referred to as the “chest day,” “back day,” “leg day,” etc., this routine has been a staple in bodybuilding for decades. 

While it allows for intense, focused workouts on specific muscle groups, it has some limitations, primarily related to muscle protein synthesis and recovery.

Push-Pull Legs (PPL)

In contrast, the Push-Pull Legs routine divides training into three main categories: push, pull, and legs. Push days encompass the chest, triceps, and shoulders. 

cbum split
via cbum Instagram Account

Pull days include back and biceps, while leg days focus on quads, hamstrings, and calves. 

This routine emphasizes higher training frequency, allowing each muscle group to be targeted more frequently throughout the week.

Benefits of Push-Pull Legs

Increased Training Frequency

One of the key reasons behind the popularity of the PPL routine is its ability to facilitate increased training frequency. 

Scientific studies have shown that training a muscle group more than once a week can enhance muscle protein synthesis, a crucial process for muscle growth.

Efficient Use of Volume 

With higher training frequency, each workout doesn’t require excessive volume or intensity. 

This allows for more targeted, practical training without overtaxing the muscles.

Enhanced Focus and Intensity

The PPL routine encourages a heightened focus on each workout. With fewer exercises per session, there needs to be room for complacency. 

Athletes like Chris Bumstead find themselves pushing harder in each set to maximize the benefits of the workout.

Minimized Overuse and Injury

By spacing out muscle group training throughout the week, PPL reduces the risk of overuse injuries associated with hitting the same muscle group too frequently. 

It also eliminates the need for complex scheduling to avoid hitting related muscle groups back-to-back.

Versatile and Adaptable

PPL routines offer flexibility in terms of organization. You can choose different variations, such as push-pull-rest, pull-legs-push, or any sequence that suits your preferences and needs.

Understanding the Science Behind Push-Pull Legs

To truly appreciate the benefits of the PPL routine, it’s essential to understand the science behind it. ‘

The concept of muscle protein synthesis (MPS) is at the core of muscle growth. 

cbum push pull legs
via cbum Instagram Account

MPS is how muscle fibers repair and grow in response to resistance training. However, MPS isn’t a constant state but a time-limited window following a workout.

In traditional bro split routines, training a muscle group once a week means you only capitalize on this anabolic process briefly. 

As Chris Bumstead mentioned, this window of opportunity might be shorter for elite athletes due to their advanced training status.

With its higher training frequency, the PPL routine extends the period during which MPS is elevated. 

Training each muscle group more frequently ensures that you’re in an anabolic state for a more significant portion of the week. 

This increased frequency is especially beneficial for advanced athletes like Chris Bumstead, who might experience a faster decline in MPS post-workout.

Cbum PPL Routine

Chris Bumstead‘s PPL routine showcases the effectiveness of this training method. 

While having a structured plan is essential, it’s equally vital to tailor the routine to your specific goals, abilities, and recovery capacity. 

Here’s an overview of Cbum’s PPL routine and some insights on how to optimize it for your fitness journey:

Chris Bumstead Push Day 1

  • Barbell Press (Incline or Flat): 3 sets
  • Alternated Dumbbell Shoulder Press: 3 sets
  • Superset – Chest Flies and Tricep Extensions: 3 sets
  • Lateral Raises: 3 sets
  • Dips: To failure

Chris Bumstead Pull Day 1

  • Pull-Downs: 3 sets
  • Bent Over Rows: 3 sets
  • Slight Inclined Seated Dumbbell Curls: 3 sets
  • Pull-Ups: 3 sets
  • Easy Bar Curls: 1 set (40 seconds per set)

Chris Bumstead Leg Day 1

  • Lunges: 3 sets
  • RDLs or Deadlifts: 3 sets
  • Hip Thrust or Kickbacks: 3 sets
  • Seated Calf Raises: 6 sets (superset with lying hamstring curls)
  • Lying Hamstring Curls: 3 sets and 2 sets (40 seconds per set)

Chris Bumstead Push Day 2

  • Close Grip Bench Press: 3 sets
  • Standing Barbell Press: 3 sets
  • Pec Deck Flies: 2 sets (40 seconds per set)
  • Overhead Tricep Movement: 3 sets
  • Lateral Raises and Push-Ups: 4 sets

Chris Bumstead Pull Day 2

  • Pull-Ups (warm-up): 3 sets
  • Hammer Strength Rows: 3 sets
  • EZ Bar Curls (superset with seated concentration curls): 3 sets
  • Face Pulls: 3 sets
  • Hammer Curls and Cable Curls: 4 sets

Chris Bumstead Leg Day 2

  • Squats: 3 sets
  • Seated Leg Press: 3 sets
  • Hamstring Curls: 3 sets
  • Seated Calf Raises: 6 sets (superset with lying hamstring curls)
  • Lying Hamstring Curls: 3 sets and 2 sets (40 seconds per set)

Chris Bumstead Push Day 3

  • Bench Press (Incline or Flat): 3 sets
  • Shoulder Press Machine: 3 sets
  • Superset – Chest Flies and Tricep Extensions: 3 sets
  • Lateral Raises: 3 sets
  • Dips: To failure

Chris Bumstead‘s PPL routine is intense and designed for an advanced athlete. 

chris bumstead push pull legs
via cbum Instagram Account

If you’re new to this type of training or have specific goals, consider modifying the exercises, sets, and reps to suit your needs and abilities.

The Final Thoughts

Chris Bumstead‘s transition from a traditional bro split routine to the Push-Pull Legs (PPL) routine highlights the effectiveness of this approach in optimizing muscle growth and performance. 

The increased training frequency, efficient volume distribution, and enhanced focus make PPL an excellent choice for individuals seeking to elevate their fitness.

Remember that while Chris Bumstead‘s routine serves as a valuable reference point, personalization is critical in any training regimen. 

Consider your fitness goals, recovery capacity, and experience level when crafting your PPL routine. 

Whether you’re an aspiring bodybuilder or a fitness enthusiast, embracing the principles of the PPL routine can help you optimize your gains and unlock your full potential in the gym.

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