By Emily ParkerChris Bumstead push pull legs training is a six-day split that groups muscles by movement pattern: pressing, pulling and leg work, each trained twice a week. This guide breaks down how that structure works, what a typical week looks like, and how to adapt the approach to your own schedule, recovery and goals. You will finish with a complete weekly template, set and rep guidelines, and a progression method you can run for months.
What Chris Bumstead Push Pull Legs Training Looks Like
Bumstead, a multiple-time Classic Physique Olympia champion, is widely associated with a push pull legs approach because it lets him train each muscle group frequently while managing fatigue. Public accounts of his routine describe high training volume spread across six sessions, with heavy compound lifts early in each session and isolation work later. Exact programming changes over a prep, so treat any single version as a template rather than a fixed prescription.
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The core logic is simple. Push days hit the chest, shoulders and triceps. Pull days hit the back, rear delts and biceps. Leg days cover the quads, hamstrings, glutes and calves. Running this cycle twice in six days means every muscle gets two sessions per week, which is a frequency that research on hypertrophy generally supports when weekly volume is adequate.
Step 1: Set Your Weekly Frequency and Recovery Window
The classic six-day layout runs Push, Pull, Legs, Push, Pull, Legs, followed by a rest day. Some lifters prefer a three-day rotation with a rest day after each block, or a four-day upper/lower hybrid. Choose the structure that fits your life, because a plan you can complete every week beats an ideal plan you skip.
- Six days per week: maximum frequency, best for lifters with strong recovery and at least 60 to 75 minutes per session.
- Five days per week: Push, Pull, Legs, Rest, Push, Pull, then Legs, which spreads recovery more evenly.
- Three days per week: Push, Pull, Legs with a rest day between each, suited to beginners or busy schedules.
Sleep, protein intake and stress all influence how much volume you can recover from. If performance drops for two weeks in a row, reduce sets by 20 to 30 percent for a week before adding volume back.
Step 2: Build Your Push Day
Push days emphasize chest, front and side delts, and triceps. Start with a heavy horizontal or incline press, then move to shoulder and tricep work.
- Barbell or dumbbell incline press: 3 to 4 sets of 6 to 10 reps.
- Flat dumbbell or machine chest press: 3 sets of 8 to 12 reps.
- Seated dumbbell shoulder press: 3 sets of 8 to 10 reps.
- Cable or pec deck fly: 3 sets of 12 to 15 reps.
- Lateral raise: 3 to 4 sets of 12 to 20 reps.
- Triceps pushdown or overhead extension: 3 sets of 10 to 15 reps.
Rest 2 to 3 minutes after the heavy presses and 60 to 90 seconds after isolation movements. Keep at least 1 to 2 reps in reserve on most working sets.
Step 3: Build Your Pull Day
Pull days cover the lats, mid-back, rear delts, and biceps. Balance vertical and horizontal pulling so the upper back develops evenly and shoulder joints stay healthy.
- Weighted pull-up or lat pulldown: 3 to 4 sets of 6 to 10 reps.
- Chest-supported row or barbell row: 3 to 4 sets of 8 to 10 reps.
- Single-arm dumbbell row or cable row: 3 sets of 10 to 12 reps per side.
- Face pull or rear delt fly: 3 sets of 12 to 20 reps.
- Incline dumbbell curl: 3 sets of 10 to 12 reps.
- Hammer curl or cable curl: 2 to 3 sets of 10 to 15 reps.
For the most direct guidance on pulling exercise selection, see Upper-Body Exercises: Push and Pull Movements, which compares movement options and when to use each.
Step 4: Build Your Leg Day
Leg days are often the hardest to recover from, so plan them carefully. Lead with a squat or hack squat pattern, add a hip hinge, then finish with single-leg and isolation work.
- Back squat or hack squat: 3 to 4 sets of 6 to 10 reps.
- Romanian deadlift or leg curl: 3 sets of 8 to 12 reps.
- Leg press: 3 sets of 10 to 15 reps.
- Walking lunge or Bulgarian split squat: 2 to 3 sets of 10 per leg.
- Leg extension: 2 to 3 sets of 12 to 20 reps.
- Standing or seated calf raise: 3 to 4 sets of 10 to 20 reps.
Leg extension and leg curl sets can usually be taken close to failure because they load the knee joint less heavily than squats. Keep squat and deadlift sets at roughly 1 to 3 reps in reserve.
Step 5: Apply Progressive Overload
A push pull legs split only works if you add load or reps over time. Use a double progression model: pick a rep range such as 8 to 12, and when you hit the top of the range for all sets, increase the weight slightly and drop back to the bottom of the range. For upper-body lifts, 2.5 to 5 pound jumps are typical. For lower-body lifts, 5 to 10 pound jumps are common.
| Rep Range | Typical Use | Rest Between Sets |
|---|---|---|
| 4 to 6 | Heavy primary compounds | 2 to 3 minutes |
| 6 to 10 | Main compounds and hypertrophy work | 90 seconds to 2 minutes |
| 10 to 15 | Secondary compounds and machines | 60 to 90 seconds |
| 12 to 20 | Isolation and pump work | 45 to 60 seconds |
Log every session. Without written numbers it is easy to repeat the same weights for months without realizing you have stalled.
Sample Weekly Template
| Day | Focus | Key Movements |
|---|---|---|
| Day 1 | Push A | Incline press, shoulder press, lateral raise, triceps pushdown |
| Day 2 | Pull A | Weighted pull-up, chest-supported row, face pull, incline curl |
| Day 3 | Legs A | Squat, Romanian deadlift, leg press, calf raise |
| Day 4 | Rest | Light walking or mobility |
| Day 5 | Push B | Flat press, cable fly, dumbbell shoulder press, overhead extension |
| Day 6 | Pull B | Lat pulldown, single-arm row, rear delt fly, hammer curl |
| Day 7 | Legs B | Hack squat, leg curl, walking lunge, leg extension |
Common Mistakes
- Stacking too much volume too early. Start with 10 to 12 hard sets per muscle per week and add gradually.
- Training every set to failure. Most sets should stop with 1 to 3 reps left in the tank.
- Skipping pulling volume. Many lifters overtrain pressing and end up with rounded shoulders and tight chests.
- Ignoring nutrition. Adequate protein, roughly 0.7 to 1 gram per pound of body weight, and enough total calories are needed to recover from this volume.
- Copying an elite athlete’s exact program. Competitive bodybuilders often train under specific conditions, and their recovery capacity is unlikely to match yours.
Recommended gear
- Lifting straps help you hold heavy pulls for sets of 8 to 12 without grip becoming the limiting factor on back work. View on Amazon
- A lifting belt supports heavy squats and deadlifts, which are the most fatiguing lifts in the leg day. View on Amazon
- A set of adjustable dumbbells lets you progress incline, flat and single-arm work without filling a full rack. View on Amazon
FAQ
Is push pull legs good for building muscle?
Yes. Training each muscle group twice per week with adequate weekly volume is a well-supported approach for hypertrophy. The split works best when you progress load or reps consistently.
How many days a week should I do push pull legs?
Three days is a good starting point, and six days suits experienced lifters who recover well. Five days is a practical middle ground for many people.
How many sets per muscle should I do each week?
Most lifters grow well with roughly 10 to 20 hard working sets per muscle group per week, split across two sessions. Start near the low end and add volume as recovery allows.
Can beginners follow Chris Bumstead’s push pull legs routine?
Beginners can use the same structure but should reduce volume and intensity. Starting with three days per week and fewer sets per exercise is a safer way to learn technique and build a base.
Should I train to failure on every set?
No. Stopping most sets 1 to 3 reps short of failure reduces joint stress and fatigue while still providing enough stimulus for growth. Reserve near-failure sets for final isolation exercises.
What should I eat on push pull legs days?
Aim for consistent protein across the day and enough carbohydrates to fuel the heavier sessions, especially legs. Adjust calories to match your goal of gaining, maintaining or losing weight.
Do I need to see a professional before starting?
If you have joint problems, a heart condition, a recent injury or other health concerns, consult a doctor or a qualified physical therapist before starting a high-volume program.
Conclusion
Chris Bumstead push pull legs training is a structured way to train each muscle group twice a week while managing fatigue. Build each day around heavy compounds, add isolation work, and apply progressive overload with written logs. Start with a frequency you can recover from, and for a complete printable plan, see Push Pull Legs Workout Plan: 6-Day Split With Sets and Reps.
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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.
