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
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 Reps
1. Pull Downs • 2 warm up sets
• 3 sets 8-10 reps, last set
dropset
1. Barbell Bent Over Rows • 2 warm up sets
• 2 heavy sets 6-8 reps
• 1 back off set 10-12 reps
2. Incline Dumbbell Curls • 4 sets 10-12 reps
3. Pull Ups • 3 sets to failure
4. EZ Bar Curls • 2 sets 8-10 reps
• 2 sets of 40 second sets

3
Day 3 – Leg Day

Exercise Reps
1. Lunges • 3 warm up bodyweight
sets 10-15 reps
• 3 weighted sets 12-15 reps
each leg
2. RDL’s or Deadlift • 2 warm up sets
• 3 sets 10-12 reps
• 6-8 reps if deadlift
3. Hip Thrusts • 3 sets 10-12 reps
4. Seated Calve Raises • 6 sets 10-12 reps
5. Lying Hamstring Curls • 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
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 Reps
1. Pull Ups • 3 sets to failure
2. Rack Pulls • 3 warm up sets
• 2 sets 8-10 reps
3. Hammer Curls • 3 sets 10-12 reps
4. Reverse Grip Pulldown • 3 sets 10-12 reps
5. Cable Curls • 3 sets 10-12 reps
6. Seated Pulley Rows • 2 drop sets total of 20 reps
each
7. Dumbbell Curls • Run the rack to failure

6
Day 6 – Leg Day

Exercise Reps
1. Squats • 3 warm up sets
• 3 sets 8-10 reps
• 1 set 4-6 reps
2. Leg Press superset with • 2 sets 40 seconds sets LP
Calves • 2 sets calf press to failure
3. Hip Adductors • 4 sets 10-12 reps
4. Standing Calf Raises • 4 sets 10-12 reps then
bounce reps to failure
5. Leg Extensions • 2 sets 10-12 reps
• 2 sets triple drop set

7
Day 7 – Rest Day