By Emily ParkerUpdated November 2026
A cbum push pull legs routine is a six-day split that trains pushing muscles, pulling muscles, and legs in separate sessions, usually run twice per week. By the end of this guide you will know how the split is typically structured, how to set volume and rep ranges, how to progress the weights over time, and how to adjust it for your schedule and recovery. Because the phrase “cbum push pull legs” gets searched by people who want something concrete, the sections below focus on a usable template rather than fan commentary.
Before going further, a note: this is general training information, not individualized medical or coaching advice. If you have an injury, a heart condition, or are returning from a long layoff, check with a doctor or a qualified coach before starting a high-volume program.
Shopping for one? See our guide: 7 Best Push Pull Legs Split Posters and Training Aids for 2026.
What the Push Pull Legs Split Is Built On
The push pull legs (PPL) structure groups muscles by movement pattern. Push days hit the chest, front and side delts, and triceps. Pull days hit the back, rear delts, and biceps. Leg days cover quads, hamstrings, glutes, and calves. Running the three days in sequence and repeating them gives each muscle group roughly two sessions per week, which is a common target for hypertrophy.
The version usually associated with high-volume lifters adds more total sets per session than a beginner program, so recovery and nutrition matter more. Sleep, protein intake, and sensible rest days are not optional extras here.
Who This Split Suits
- Intermediate lifters who already handle compound lifts with solid form
- People training five or six days a week with a consistent schedule
- Anyone whose goal is muscle size rather than pure strength peaking
If you are new to lifting, a three-day or four-day template is usually a better starting point. For a comparison of structures, see What's a Good Push Pull Legs Split? 7 Best Programs Compared (2026).
Step-by-Step: Building a cbum Push Pull Legs Week
Step 1: Set Up the Weekly Layout
A common six-day arrangement runs Push, Pull, Legs, Push, Pull, Legs, with a rest day after the sixth session. Some people prefer Push, Pull, Legs, Rest, Push, Pull, Legs, Rest, which adds a day off and suits busier schedules. Either way, each muscle group gets trained about twice per week.
| Day | Focus | Main Muscles |
|---|---|---|
| Day 1 | Push A | Chest, shoulders, triceps |
| Day 2 | Pull A | Back, rear delts, biceps |
| Day 3 | Legs A | Quads, hamstrings, glutes, calves |
| Day 4 | Push B | Chest, shoulders, triceps (variation) |
| Day 5 | Pull B | Back, rear delts, biceps (variation) |
| Day 6 | Legs B | Quads, hamstrings, glutes, calves (variation) |
| Day 7 | Rest | Recovery |
Step 2: Choose Your Exercises
Pick one or two heavy compound lifts per session, then add isolation work. Use different exercises in the A and B versions so the joints and tendons see some variation.
- Push A: Barbell bench press, seated dumbbell shoulder press, incline dumbbell press, cable lateral raises, overhead triceps extension, pressdowns
- Pull A: Conventional deadlift or rack pull, lat pulldown, chest-supported row, face pulls, barbell curls, hammer curls
- Legs A: Back squat, Romanian deadlift, leg press, seated leg curl, standing calf raise
- Push B: Dumbbell bench press, machine chest press, Arnold press, pec deck, skull crushers, overhead cable extension
- Pull B: Pull-ups or assisted pull-ups, single-arm dumbbell row, straight-arm pulldown, reverse pec deck, incline dumbbell curl
- Legs B: Front squat or hack squat, hip thrust, Bulgarian split squat, leg extension, seated calf raise
Step 3: Set Sets and Rep Ranges
For hypertrophy, most working sets fall between 6 and 15 reps. Compounds usually sit at the lower end, isolation work at the higher end. A practical structure per session is 4 to 6 exercises with 3 to 4 working sets each, which keeps total time near 60 to 80 minutes.
| Exercise Type | Sets | Reps | Rest |
|---|---|---|---|
| Heavy compound (squat, bench, deadlift) | 3–4 | 5–8 | 2–3 min |
| Secondary compound (row, press variation) | 3 | 8–10 | 90–120 sec |
| Isolation (raises, curls, extensions) | 3 | 10–15 | 60–90 sec |
Stop most sets about 1 to 3 reps short of failure. Reserving the final rep for a few select sets helps you avoid grinding out every set to the limit, which can accumulate fatigue quickly on a six-day split.
Step 4: Progress Over Time
Use double progression. Choose a rep range such as 8 to 12 for a lift. When you hit the top of the range on all sets with good form, increase the weight by the smallest jump available (often 2.5 to 5 lb for upper body, 5 to 10 lb for lower body) and start again at the bottom of the range. Log every session so you know what to beat.
Plan a deload roughly every 6 to 8 weeks: cut sets by about half, or drop intensity to around 60 percent of your working weights, for one week. Many lifters find this restores joint comfort and motivation.
Step 5: Warm Up Properly
- Five to ten minutes of light cardio such as a bike or rower
- Two or three ramp-up sets of your first exercise, dropping reps and adding weight
- One or two light sets of the next exercise before working sets
Adapting the Split to Your Situation
If You Train Fewer Days
Running only Push, Pull, and Legs once each per week cuts volume in half and may not be enough for most intermediate goals. A cleaner option is a four-day upper/lower or a three-day PPL. A comparison of these is in Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?.
If You Train at Home
You can run the same structure with dumbbells, a bench, and resistance bands. Substitute goblet squats for back squats, dumbbell rows for cable rows, and Bulgarian split squats for leg press. For a home-focused plan, see Push/Pull Legs Dumbbell 3 Day: A Step-by-Step Plan for Home or Gym.
If Your Recovery Is Limited
Drop one or two accessory exercises per session and cap total working sets per muscle group at about 10 to 16 per week. If joints feel sore for more than a couple of days, reduce frequency rather than pushing through.
Recommended Gear
- Adjustable dumbbells – Useful for running Push B and Pull B at home without filling a rack. View on Amazon
- Lifting straps – Help grip hold up on heavy pulls and rows so your back, not your forearms, limits the set. View on Amazon
- Resistance bands – Good for face pulls, band pull-aparts, and warm-ups. View on Amazon
- Lifting belt – Can support heavy squats and deadlifts when used for top sets. View on Amazon
Common Mistakes
- Copying someone else’s exact volume. Advanced lifters may recover from more sets than you can. Start lower and add sets only when recovery is clearly good.
- Skipping the rest day. Six training days with no off day is a fast route to stalled progress and nagging joint pain.
- Training every set to failure. Leave a rep or two in reserve on most sets.
- Ignoring legs on leg day. Skimping on leg sets is common, but lower-body volume matters for overall development.
- Neglecting logging. Without written weights and reps, double progression is guesswork.
- Under-eating protein. Aim for a steady daily protein intake that fits your body weight and goals, and keep calories roughly matched to whether you want to gain or lose.
FAQ
Is the cbum push pull legs split good for beginners?
Usually not as a first program. The six-day structure demands good technique and recovery habits. Beginners generally do better with a three-day full-body or PPL template and move up once they can progress consistently.
How many days a week should I train with this split?
The standard version runs six days with one rest day. You can also use a seven-day cycle with two rest days, which suits people who recover more slowly.
How long should each session take?
Most sessions land between 60 and 80 minutes including warm-up. If yours runs much longer, cut accessory exercises rather than rest time.
Can I build muscle with this split if I only lift at home?
Yes, provided you have enough load. Adjustable dumbbells, bands, and bodyweight variations can build muscle, though heavy progression on lower-body lifts is harder without a rack and enough weight.
Should I do cardio on this program?
Light cardio for warm-up and occasional low-intensity sessions is fine. Heavy, frequent conditioning can interfere with recovery, so keep it modest unless you have a specific goal that requires more.
How do I know if I am overtraining?
Warning signs include persistent joint pain, performance dropping over several weeks, poor sleep, and constant fatigue. Take a deload week and reduce volume. If symptoms continue, consult a doctor or sports medicine professional.
What if I miss a session?
Do not try to double up the next day. Slide the rest of the week forward by one day, or simply resume the sequence where you left off.
Do I need to follow the exact exercises listed?
No. Swap any exercise for one that targets the same muscle and feels comfortable for your joints. Consistency with progressive overload matters far more than the specific lift.
Conclusion
A cbum push pull legs style split works by training each movement pattern twice per week with heavy compounds, sensible rep ranges, and steady progression. Set up a clear weekly layout, choose exercises you can load safely, log every session, and deload when needed. Adjust the volume and days to fit your recovery, and reassess every couple of months. Consult a qualified professional if you have injuries or health concerns.
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About Emily Parker
Emily Parker is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
