Chris Bumstead's Push Pull Legs
My name is Chris Bumstead and I am an IFBB Classic Physique Pro from Ottawa, Canada. Growing up, I built the base of my physique training for football, basketball and track and field in high school. It wasn’t until I met my friend, coach and now brother-in-law, Iain Valliere, that I even thought about competing. In 2014, at the age of 19, I participated in my first bodybuilding show and fell in love with competing.In 2015, I won bodybuilding Junior Canadian Nationals and in 2016 I earned my IFBB pro card as the Bodybuilding Heavyweight Champion at the IFBB North American Championships at the age of 21. After turning pro, I switched over to the Classic Physique division and in 2017 and in 2018 I qualified and competed in the Mr. Olympia competition, where I finished second place both years. I currently still reside in Canada where I am training to obtain that first-place position for the Classic Physique Olympia.I started out purely with the love of training hard and wanting to get huge. Slowly I started to build a more complex love of fitness. Physique wise switching to the Classic division drove my passion through the roof, thinking now of symmetry aesthetics and portraying it all as a form of art through posing is such a different dynamic than just trying to be huge. And in the overall fitness and health aspect, I went from eating whatever was in sight to try and grow, to actually understanding the nutrients and how much I should be taking in to optimize recovery, growth and most importantly health. A lot of my increased views on overall health came when I was diagnosed with an autoimmune disease, IGA Nephropathy. While this may cut my career as a professional competitor short, my love for fitness and training will always be the most important aspect of my life that I will continue to uphold for as long as I possibly can. We all face our own challenges in life and I’m just grateful to have a positive output such as the gym I can always look forward to through the good and the bad.
Welcome to Chris Bumstead Hybrid Push Pull Legs, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
About the Program
Category: Hybrid
Check Chris Bumstead YT video bellow for more information about this training program. He goes into details on how he does it and how exercises should be performed as well as rest periods between sets etc etc..
Workout Schedule
Push Day 1
- compound
1. Barbell Press (Incline or Flat)
- 6 x 10-12 reps
- compound
2. Alternated dumbbell shoulder press
- 6 x 10-12 reps
SUPERSETS
isolation3.1. Any form of chest flies super set with triceps extensions
- 6 x 10-12 reps
isolation3.2. Cable Lying Triceps Extension
- 6 x 10-12 reps
- isolation
4. Lateral raises
- 6 x 10-12 reps
- isolation
5. Dips
- 6 x 10-12 reps
Pull Day 1
- compound
1. Pull Downs
- 6 x 10-12 reps
- compound
2. Bent Over Rows
- 6 x 10-12 reps
- isolation
3. Slight Incline seated Dumbbell Curls
- 6 x 10-12 reps
- compound
4. Pull Ups
- 6 x 10-12 reps
- isolation
5. EZ bar curls
- 6 x 10-12 reps
Leg Day 1
- compound
1. Lunges
- 6 x 10-12 reps
- compound
2. RDL's or Deadlift
- 6 x 10-12 reps
- compound
3. Hips Thrusts or Glute Kick Backs
- 6 x 10-12 reps
SUPERSETS
isolation4.1. Seated Calf Raises * superset last 4 sets with Hamstering Curls
- 6 x 10-12 reps
isolation4.2. Seated Leg Hamstring Curl
- 2 x 8-10 reps, 2 sets of 40 seconds set
Push Day 2
- compound
1. Close Grip Flat Bench Press
- 6 x 10-12 reps
- compound
2. Standing Barbell Press
- 6 x 10-12 reps
- isolation
3. Pec Deck Flies
- 6 x 10-12 reps
- isolation
4. Overhead Triceps Movement
- 6 x 10-12 reps
SUPERSETS
isolation5.1. Lateral Raises super set with some sort of push ups
- 6 x 10-12 reps
compound5.2. Push-ups
- 6 x 10-12 reps
Pull Day 2
- compound
1. Pull Ups
- 6 x 10-12 reps
- compound
2. Rack Pulls
- 6 x 10-12 reps
- isolation
3. Hammer Curls
- 6 x 10-12 reps
- compound
4. Reverse Grip Row or Pull Down
- 6 x 10-12 reps
- isolation
5. Cable Curls
- 6 x 10-12 reps
- compound
6. Cable Rows
- 6 x 10-12 reps
- isolation
7. Dumbbell Curls
- 6 x 10-12 reps
Leg Day 2
- compound
1. Squats
- 6 x 10-12 reps
SUPERSETS
compound2.1. Leg Press superset Calves
- 6 x 10-12 reps
isolation2.2. Calf Raise (Press) On The Leg Press Machine
- 2 x reps to failure
- isolation
3. Hip Adductors
- 6 x 10-12 reps
- isolation
4. Standing Calf Raises
- 6 x 10-12 reps
- isolation
5. Quad Extensions
- 6 x 10-12 reps