The push, pull, legs split used to be considered a beginner training routine. But, in recent years, it’s gained popularity among elite fitness stars.

For example, Chris Bumstead recently shared that he has been using this split to build muscle for the Mr. Olympia stage. So obviously, there is some merit to this forgotten program!

In this article, you’ll see Chris Bumstead’s push, pull, legs split. And learn why he uses this training routine to optimize muscle growth.

Who Is Chris Bumstead?

Chris Bumstead, aka CBum, is an IFBB pro bodybuilder and the reigning Mr. Olympia Classic Physique champion.

But CBum wasn’t always super muscular. Over the last 13 years, he’s spent countless hours in the gym building his physique and developing a resistance exercise program that works for him.

Bumstead is training to defend his Olympia crown in the Classic Physique division. And he has a massive audience of loyal followers across his social media channels, especially Instagram (@cbum).

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Chris Bumstead (@cbum)

What Is Push Pull Legs?

Push, pull, legs is a resistance training routine in which you split your training into workouts consisting of pushing movements, pulling movements, and lower body movements.

Push days consist of exercises like chest and shoulder presses, as well as tricep extensions. While pull days are rows, pulldowns, and bicep curls.

Finally, leg days involve squats, hip hinge movements, and isolation exercises for the quads, hamstrings, and calves.

The traditional push, pull, legs workout is a 3-day per week routine. And you have the option to work out consecutive days or take rest days in between.

However, more advanced lifters may use a modified version of the push, pull, legs split, where they perform each workout twice per week. This variation is called the 6-day push, pull, legs split.

Push, Pull, Legs Splits:

• 3-Day Beginner/Intermediate = Push, Pull, Legs
• 6-Day Advanced = Push, Pull, Legs, Repeat

Why Chris Bumstead Uses 6-Day Push Pull Legs

Professional bodybuilders, including CBum, often use a training routine called the bro split workout. This method involves training one or two muscle groups per workout, five to six days per week.

With the bro split, the target muscle gets worked to complete fatigue during workouts. And that emphasis and intensity help generate maximum hypertrophy, especially for experienced athletes.

However, Chris Bumstead likes the 6-day push, pull, legs split because it allows him to train each muscle group twice per week. And some studies suggest that this frequency leads to the fastest increases in muscle growth¹.

In addition, the push, pull, leg split is easier to program and follow than more complex bro splits. And it enables combining similar muscle groups to reduce soreness or overtraining that can occur when working chest one day and triceps the next, for example.

Plus, Chris finds that the reduced volume for a particular muscle group in any given workout makes it easier to stay motivated while training hard. And he says he enjoys going to the gym when using the push, pull, legs split.

Benefits of Chris Bumstead’s Push Pull Legs Split

• Hit muscle groups twice per week.
• Optimal hypertrophy for advanced lifters.
• Less doubling up on muscle groups and joints.
• Fewer sets for each muscle group in a workout.
• Able to push harder for those sets.
• Simple concept and easy to follow.
• He enjoys it, and it keeps him motivated!

Is Chris Bumstead Natural?

Chris Bumstead Push Pull Legs Split

Some 6-day push, pull, legs routines are a copy and paste of the first three days. So, you would essentially do the same three workouts twice per week.

However, Chris Bumstead prefers to do six unique workouts to incorporate various exercises, angles, and rep ranges to work every fiber of each muscle group.

Even the reigning Mr. Olympia has areas that he can improve. And Bumstead’s push, pull, legs split is designed to work on weak points while avoiding injuries.

For CBum, the muscle groups he gets critiqued most are his biceps and calves. So, special attention and intensity techniques are built-in on those days.

Now let’s dive into a more detailed look at the workouts.

Push Workout 1: Chest, Shoulders, Tris (Pec Heavy)

• Barbell Bench Press (incline or flat)
  • 2 heavy sets 5-8 reps
  • 1 back off set 10-12 reps
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
• Chest Flies
  • 3 sets 10-12 reps
• Tricep Extensions (superset with flies)
  • 4 sets 7-10 reps
• Lateral Raises (rest time <1 min)
  • 4 sets 10-12 reps
• Dips (more upright to hit triceps over chest)
  • 3 sets to failure

Pull Workout 1: Back, Bis (Upper Lat Focus)

• Lat Pulldowns
  • 2 warm-up sets
  • 3 working sets 8-10 (drop set last set)
• Bent Over Barbell Rows
  • 2 warm-up sets
  • 2 heavy sets 6-8 reps
  • 1 back off set 10-12 reps
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
• Pull Ups
  • 3 sets to failure
• EZ Bar Curls
  • 2 sets 8-10 reps
  • 2 sets 40-second duration

See Also: Chris Bumstead’s Full Arm Day Workouts

Leg Workout 1: Glute & Hamstring Focus

• Walking Lunges
  • 3 warm-up sets bodyweight
  • 3 working sets weighted 12-15 steps each leg
• RDLs or Deadlift
  • 2 warm-up sets
  • 3 working sets 10-12 reps RDLs (6-8 reps if deadlift)
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
• Seated Calf Raises
  • 6 sets 10-12 reps
• Hamstring Curls (superset with last 4 sets of calf raises)
  • 2 sets 10 reps
  • 2 sets 40 seconds duration

Push Workout 2: Shoulders, Chest, Tris (Delt Heavy)

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

Complete Pull Day Exercises List

Pull Workout 2: Back, Bis (Lower Lat Focus)

• Pull Ups
  • 3 warm-up sets (while warming up for rack pulls)
• Rack Pulls
  • 3 warm-up sets
  • 2 working sets 8-10 reps
• Hammer Curls
  • 3 sets 10-12 reps
• Reverse Grip Row OR Supinated Lat Pulldown
  • 3 sets 10-12 reps
• Cable Curls
  • 3 sets 10-12 reps
• Cable Rows
  • 2 drop sets (total of 20 reps each)
• Dumbbell Curl
  • Run the rack to failure

Leg Workout 2: Quad Focus

• Barbell Squats
  • 3 warm-up sets
  • 3 sets 8-12 reps
  • 1 set 4-6 reps
• Leg Press
  • 2 sets 40 seconds duration
• Leg Press Calf Raise (superset with leg press)
  • 2 sets to failure (at least 10 reps)
• Hip Adductors
  • 4 sets 10-12 reps
• Standing Calf Raises
  • 4 sets 10-12 reps (then bounce reps to failure)
• Leg Extensions
  • 2 sets 10-12 reps
  • 2 triple drop sets

Chris Bumstead Push Pull Legs Video

Remember that Chris Bumstead is an elite-level bodybuilder, and his lifestyle allows him ample downtime to recover from his workouts. So copying his exact push, pull, legs split might not give you the same results.

Here’s a video where CBum goes into even more detail about why he uses specific exercises, rep ranges, and techniques in his workouts.

Science Behind the Bro Split Workout

Chris Bumstead’s push, pull, legs split definitely works for him. And I can say from personal experience that this routine is excellent for packing on size and strength.

But that doesn’t mean push, pull, legs is the right workout for everyone, all the time. In fact, there are times when you might benefit more from using the bro split.

Click here to learn why the bro split workout can help you maximize hypertrophy without overtraining.

More Chris Bumstead Stuff

Now you’ve seen Chris Bumstead’s push, pull, legs workout routine. But you might be interested in seeing some of his individual workouts.

Or maybe you want to know more about how CBum became so successful. So here are some additional Chris Bumstead articles.

Chris Bumstead Height, Weight, & Measurements

Chris Bumstead’s Mullet, Mustache, & Hair Motivation

Is Chris Bumstead Natural?

Chris Bumstead Arm Size & Workouts

Chris Bumstead Leg Workout Offseason vs Contest Prep

If you’d rather change topics, I also have tons of other great content on everything from diet to supplements. So see if any of the articles below pique your interest!

References
1) Schoenfeld, Brad J., Dan Ogborn, and James W. Krieger. “Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.” Sports Medicine 46.11 (2016): 1689-1697.