Push Pull Legs Workout Cbum: Build His 6-Day Split Step by Step

By Colin Foster

Updated November 2026

A push pull legs workout Cbum-style program trains your muscles in three movement groups across six days: pushing, pulling, and legs, each done twice per week. This guide breaks down how that structure works, how to set sets, reps, and progression for each day, and how to adapt the split if your schedule, recovery, or equipment is different from a professional bodybuilder’s. By the end you will have a printable weekly plan you can run for at least eight to twelve weeks.

Context matters here. Cbum, the bodybuilder Chris Bumstead, has spoken publicly about training volume and split structure, but the exact day-by-day sessions he uses change with his prep phase and coaching. Treat what follows as a well-established PPL template in the style associated with his training, not as a verbatim copy of any single program.

Shopping for one? See our guide: 6 Best Push Pull Legs Workout Plans: Picks Compared for 2026.

What the Push Pull Legs Split Is Built On

The split groups exercises by movement pattern rather than by body part alone. 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 cycle twice in six days means each muscle gets two sessions per week, which research on training frequency generally supports for hypertrophy when volume is adequate.

Two principles drive the design:

• Frequency through repetition of patterns. You train each movement pattern twice weekly without stacking heavy fatigue from one session into the next.
• Compound lifts first, isolation second. Heavy multi-joint movements come early in each session while you are fresh, and single-joint work fills the remaining volume.

Weekly Structure and Rest Days

A standard six-day rotation runs Push, Pull, Legs, Push, Pull, Legs, then one rest day. Because the cycle repeats, your Push days fall on day one and day four, which means you get about 48 to 72 hours between sessions targeting the same muscles. If your schedule demands a different order, keep the pattern intact: avoid back-to-back legs days, and try to leave at least one full day between identical sessions.

For a broader comparison of six-day formats, see Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

Step 1: Set Your Rep Ranges and Rest Periods

Most PPL programs aimed at size use two main rep ranges. Heavy compound lifts sit in the 5–8 range, and accessory work sits in the 8–15 range. Rest periods should match the demand: two to three minutes for heavy compounds, 60 to 90 seconds for isolation.

• Heavy compounds: 3–4 sets of 5–8 reps, 2–3 minutes rest.
• Moderate compounds and accessories: 3 sets of 8–12 reps, 90 seconds rest.
• Isolation and high-rep finishers: 2–3 sets of 12–20 reps, 60 seconds rest.

Reps in reserve (RIR) is a useful guide. Stop most working sets with one to three reps left in the tank. If you regularly reach failure on every set, your recovery will suffer over a six-day cycle.

Step 2: Build Each Day’s Session

Push A and Push B

Push A emphasizes heavy pressing with a barbell or dumbbells. Push B shifts toward incline and shoulder variations so the upper chest and delts get more direct work.

1. Barbell bench press: 4 sets of 6–8 reps
2. Incline dumbbell press: 3 sets of 8–10 reps
3. Seated dumbbell shoulder press: 3 sets of 8–10 reps
4. Cable or machine chest fly: 3 sets of 12–15 reps
5. Lateral raises: 3 sets of 12–20 reps
6. Triceps pushdowns: 3 sets of 10–15 reps
7. Overhead triceps extension: 2–3 sets of 12–15 reps

On Push B, swap the flat bench for an incline barbell press at 4 sets of 6–8 reps, and replace the seated press with a machine or landmine press at 3 sets of 8–12 reps.

Pull A and Pull B

Pull days need both vertical and horizontal pulling to cover the lats, mid-back, and rear delts. Pull A leans on weighted pull-ups and barbell rows. Pull B uses chest-supported or cable rows and adds more rear delt work.

1. Weighted pull-ups or lat pulldowns: 4 sets of 6–10 reps
2. Barbell or Pendlay row: 4 sets of 6–8 reps
3. Seated cable row: 3 sets of 10–12 reps
4. Face pulls: 3 sets of 12–15 reps
5. Dumbbell or barbell curls: 3 sets of 8–12 reps
6. Hammer curls: 2–3 sets of 10–12 reps

On Pull B, use chest-supported dumbbell rows at 3 sets of 10–12 reps in place of the barbell row, and add rear delt flyes at 3 sets of 15–20 reps.

Legs A and Legs B

Legs A is squat-dominant. Legs B adds a hinge-focused lift, usually a Romanian deadlift, to balance hamstring and glute work.

1. Back squat: 4 sets of 5–8 reps
2. Leg press: 3 sets of 10–12 reps
3. Leg extension: 3 sets of 12–15 reps
4. Seated or lying leg curl: 3 sets of 10–15 reps
5. Standing calf raise: 4 sets of 10–15 reps

On Legs B, replace the back squat with Romanian deadlifts at 4 sets of 6–8 reps, and add hip thrusts at 3 sets of 8–12 reps.

Step 3: Apply Progression Over Time

Without progression, the program stalls. Use double progression: pick a rep range (for example, 8–12 on dumbbell press). Once you hit the top of the range on every set with good form, increase the load by the smallest increment available and drop back toward the bottom of the range. Track every session in a notebook or app so you know your numbers.

For compound lifts, a practical rule is to add 2.5 to 5 pounds to upper-body lifts and 5 to 10 pounds to lower-body lifts when you clear the top of the rep range for all sets. Every four to six weeks, consider a deload week where you cut volume roughly in half and keep loads moderate.

Checklist: What You Need Before Starting

• A squat rack, bench, and barbell, or a commercial gym with equivalent machines
• Adjustable dumbbells or a full dumbbell rack up to your working weights
• Cable station with a lat pulldown, seated row, and fly attachment
• A leg press and leg extension/curl machines
• A training log or app to record loads, reps, and RIR
• Access to a calf raise station

Common Mistakes

• Training to failure every set. This drives fatigue up fast. Leave one to three reps in reserve on most work.
• Skipping the isolation work. Side delts, rear delts, and calves respond well to direct volume. Do not rely only on compounds.
• Ignoring the hinge on leg day. Squat-only legs days leave hamstrings and glutes undertrained.
• Adding volume too quickly. Start with the sets listed above and add a set to a movement only after you recover well for two weeks.
• Copying the exact program without adjusting for recovery. Sleep, work stress, and nutrition all change how much volume you can absorb. Adjust accordingly.

If you are looking for a simpler starting point before adding this much volume, Push Pull Legs Workout Split for Beginners: A Step-by-Step Guide offers a lower-volume entry version.

Adapting the Split to Your Goals

The template above suits muscle building for someone with access to a full gym. Your goal may call for a different emphasis. If you are cutting, reduce total sets by about 20 percent and keep the heavy compounds to preserve strength. For a dumbbell-only or home setup, swap barbell lifts for dumbbell equivalents and extend rep ranges slightly. For a fuller look at training at home, see Push Pull Legs Workout at Home: 6 Best Resistance Tools Compared (2026).

If you want a plan built around hypertrophy specifically, Push Pull Legs Workout Routine for Hypertrophy: A 6-Day Plan With Sets and Reps lays out a similar structure with alternate set schemes.

Tips for Getting the Most From the Program

• Warm up each main lift with two or three ramp-up sets before your working weight.
• Film your heavy compound sets from the side to check depth and bar path.
• Prioritize sleep of seven to nine hours. Recovery is where growth happens.
• Eat enough protein, commonly cited around 0.7 to 1 gram per pound of bodyweight, and keep total calories matched to your goal.
• Take a deload week every four to six weeks, or sooner if performance drops for two sessions in a row.

Recommended gear

Gear is optional for this program, but a few items make the most difference if you train at home or in a sparse gym.

• Lifting straps. Useful on heavy pulls once grip becomes the limiting factor. View on Amazon
• Adjustable dumbbells. Cover the full range of pressing and curling loads without a full rack. View on Amazon
• Lifting belt. Adds bracing support on heavy squats and rows, especially at higher loads. View on Amazon
• Resistance band set. Handy for face pulls, band-assisted work, and warm-ups between sessions. View on Amazon

FAQ

Is the Cbum push pull legs split good for beginners?

Probably not as written. Six training days with this much volume suit someone with at least a year or two of consistent lifting. Beginners usually do better with three days per week or a simpler PPL cycle with fewer sets per session.

How many sets per muscle group does this program do each week?

Most major muscle groups get roughly 10 to 16 working sets per week across their two sessions, though this varies with the exercises chosen. Chest, back, and legs typically sit at the higher end, while biceps and triceps get fewer direct sets because they also work during pressing and pulling.

Can I train legs twice a week with this split?

Yes. The six-day rotation places legs on days three and six, giving two leg sessions per week. Keep the Legs B day slightly lighter if you find recovery tough.

What if I miss a day?

Do not try to fit in two sessions in one day. Resume the rotation where you left off. Missing a day is less disruptive than cramming sessions together and risking poor form or excess fatigue.

Should I do cardio with this program?

Light cardio on rest days, such as 20 to 30 minutes of walking, supports recovery without adding much fatigue. If you do heavy cardio, schedule it away from leg days.

How long should I run this split before changing it?

Eight to twelve weeks is a reasonable block. Track your loads and reps. If they stop improving for three or more weeks despite good sleep and nutrition, adjust the exercises, rep ranges, or volume rather than just pushing harder.

Do I need to see a professional before starting?

If you have any injury, heart condition, joint problem, or other health concern, speak with a doctor or qualified physical therapist before adding this much training volume. A certified strength coach can also check your technique on the main lifts.

Conclusion

The push pull legs workout Cbum-style split gives you a clear six-day framework: two sessions per movement pattern, heavy compounds early, and accessories to finish. Start with the set and rep guidelines above, track your progress with double progression, and adjust volume based on how well you recover. Give the program eight to twelve weeks before judging it, and scale it back if sleep or stress start to slip.

Related reading

• Top 7 Push-Pull Legs Resistance Bands for Home Workouts

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.