Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM
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- Опубликовано: 20 ноя 2019
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Wow, all this explanation for free? Protect this guy at all cost
Ikr it’s the first person I’ve seen give out a programme for free. WHAT!
Ads...
You should expect it to be free. If you’re paying for this you more crazy
Druid vspncr it’s not.
Chronos Gaming well it’s the first one I’ve seen. Maybe not you mate but it is for me 💪
PUSH
>BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)
>Alternated DB OHP 3x10-12
>Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext
>Lateral Raises - 4x10-12(rest < 1min)
>Dips - 3 sets to failure(stay upright keep tension on triceps over chest)
PULL
>Pull Downs - 2 WU sets, 3x8-10, drop set
>Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)
>Slight Incline seated DB curls - 4x10-12
>Pull ups - 3 sets to failure
>EZ Bar Curls - 2x8-10, 2x40seconds
LEGS
>Lunges - 3 WU sets, 3x12-15(ea leg)
>RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL
>MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)
>Seated Calf Raises 2x10-12
>Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds
PUSH 2
>Close Grip BB Bench - 3x8-10
>Standing BB OHP - 3x10-12
>Pec Deck Flys - 1x8-10, 2x40seconds
>Overhead Triceps - 3x10-12
>Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups
PULL 2
>Pull Ups - 3 WU sets
>Rack Pulls - 3 WU sets, 2x8-10
>Hammer Curls - 3x10-12
>Reverse Grip Row or Pull Down - 3x10-12
>Cable Curls - 3x10-12
>Cable Rows - 2x20 drop sets
>DB Curls - drop set
LEGS 2
>Squats - 3 WU sets, 3x8-10, 1x4-6
>Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf
>Hip Adductors 4x10-12
>Standing Calf Raises 4x10-12 then bounce reps to failure
>Quad Extensions 2x10-12 then 2 sets triple drop set
*Change exercises depending on your individual needs
BB=barbell
DB=dumbbells
WU=warm ups
RDL=Roman Deadlifts
DL= Deadlifts
OHP=overhead press
I’ll try this workout. I doubt he does this workout tho
@@XxS1l3nTxa1Mx Im confused too, hahah. Looks like a 15 minute workout
definitelynotchris god fucking bless you buddy
Bless you kind sir
You are the OG
(Whole thing written as shown on screen)
Push Day 1:
1. Barbell Press (Incline or flat)
a. 2 heavy sets 5-8 reps, one back off set aim for 10-12 reps
2. Alternated dumbbell shoulder press
a. 3 working sets higher volume, 10-12 reps
3. Any form of chest flies super set with triceps extensions
a. 3 sets 10-12 reps for flies
b. 4 sets 7-10 reps for extensions
4. Lateral raises
a. 4 sets of 10-12 reps keep rest time under 1 minute
5. Dips (try and stay upright keep tension on triceps over chest)
a. 3 sets to failure
Pull Day 1:
1. Pull Downs
a. 2 warm up sets, then 3 working sets 8-10, drop set last set
2. Bent over rows
a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 rep
3. Slight Incline seated dumbbell curls
a. 4 working sets 10-12 reps
4. Pull Ups
a. 3 sets to failure
5. EZ bar curls
a. 2 sets 8-10 reps then 2 sets of 40 seconds sets
Legs Day 1:
1. Lunges
a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
2. RDL's or Deadlift
a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 reps if deadlift
3. Hips Thrusts or glute kick backs
a. 3 working sets 10-12 reps
4. Seated calf raises *superset last 4 sets
a. 6 sets of 10-12 reps
5. Hamstring curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets
Push Day 2:
1. Close Grip Flat Bench Press
a. 3 working sets of 8-10 reps
2. Standing Barbell Press
a. 3 working sets of 10-12 reps
3. Pec Deck Flies
a. 1 set 8-10 reps then 2 sets of 40 second sets
4. Overhead Triceps Movement
a. 3 sets of 10-12 reps
5. Lateral Raises super set with some form of push ups
a. 4 sets of 10-12 reps for LR
b. 3 sets to failure for push ups
Pull Day 2:
1.Pull Ups
a. 3 sets to get blood moving
(while warming up with rack pulls)
2. Rack Pulls
a. 3 warm up sets, 2 working sets 8-10 reps
3. Hammer Curls
a. 3 sets of 10-12 reps
4. Reverse Grip Row OR Pull Down
a. 3 sets 10-12 reps
5. Cable Curls
a. 3 sets 10-12 reps
6. Cable Rows
a. 2 drop sets total of 20 reps each
7. Dumbbell Curls
Run the rack to failure
Leg Day 2:
1. Squats
a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps
2. Leg Press (superset calves)
a. 2 sets 40 second sets for leg press
b. 2 sets calf raises to failure
3. Hip Adductors
a. 4 sets 10-12 reps
4. Standing Calf Raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad Extensions
a. 2 sets 10-12 reps then 2 sets triple drop set
Don’t forget deadlifts along with the squats on legs days.
Legend
.
Should I be worried that day one only took about 45 minutes to get through…I usually do the bro split and it takes me
Nearly two hours to workout…not sure if I’m doing this right but day 1 went by fast fast
@@amirproductions2164 To be honest, it usually takes me around an hour 1/2 with 3 people doing it. I dont think that this is exactly a long workout type thing. Just do it all to the best of your ability and if you happen to get through it faster than you like, try doing slower reps or just throw some random junk in there :)
He literally gives all his years experience and knowledge to everyone, because he knows no matter what, no one is going to outwork him. Cbum is a legend.
You never know he might make another Greek god
Is push, pull in one day and legs, and abs the next day repeated a good option?
@@ruraj1393 I would say no,,,, push=Monday pull=Tuesday legs=Wednesday Thursday rest day friday=push saturday=pull and Sunday leg if I'm understanding you right you're going to train way too much and tire yourself and thags not good that'll eat muscle not gain
@@ruraj1393 why the hell would you have a whole day for abs..... you're not gonna get a 6 pack just because you do a thousand crunches
@@ruraj1393 hell nooooo worst idea
Chris is the most humble and down to earth dude despite the massive success he has been having! Inspirational as hell!
i just recently "discovered " him on youtube and im obsessed! (not in a weird way, but his physique is amazing and he seems like a cool ass dude. --courtney, i love you too, girl!!)
Boah, you one of them O"Driscoll boys!
Live once why be known as a prick
He's not as big as you think. He just knows that and reflects it. Most people on social media just front and act like they're something when they're fucking piss ants.
@@joebob978 "Piss ants"!!!! PMSL love it!
8:48 PUSH 1
11:34 PULL 1
13:46 LEGS 1
16:52 PUSH 2
19:05 PULL 2
22:08 Legs 2
CBUM 🦛🦛🦛
CBUM 🦍🦍🦍
Thanks for this!
Want to get married?
Goated bro🐐
Dude, I just want to applaud and thank you for this video and how you have made this all so approachable. There's a level of genuineness to this that is completely absent from the overall weightlifting and bodybuilding scene.
Chris- you are such a class act. I stopped going to the Olympia because I was tired of the way it was. You’re a breath of fresh air for the sport. Take care of yourself man
Cbum has to be the one of the most humble guys ive ever seen despite his huge success
Man i literally spelled it caboom😂😂
Didn’t mean to dislike
@@alisaeed6703 haah i spelled it sebum
why this dude so damn adorable?
The lisp
he’s from canada
Cuz ur gae
He's behaviour and style of talking is feminine if you notice, but he is well built and big, so other aspects really dont matter
@@DrparthS its not gae if its chris😩
What are your thoughts on the famous
Push/Pull/Skip routine?
Bro the whole video was about this 💀💀💀
@@GoldenStoic I think the joke flew over ur head
@@GoldenStoic it was are joke
@@GoldenStoic Ret ard
@@silouanemartin26 engilisih
This is exactly ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
That's awesome that you told us your workout split when you could have tried to sell your workouts, I respect that
I love Push/Pull/Legs splits so much! It's super easy to set up the workouts and get the work in. I just found your channel so listening to this has definitely been awesome for me. Hope you're doing well man!
I love how humble this guy appears to be. Sharing his hard- earned knowledge.
And I love the smart words at the end - see what works for you. Not pushing what he just said to be the best even though he spent so much time explaining it.
More people like that please!
heard of him many times but wonder how i only found his channel until now i thought he was some mythical person who does not do youtube, guess i'm dumb
A full on review of your workouts and explanations for free? I cant thank you enough man, means so much to some of who are gym heads or even just new people starting. Thank you!
I'm blown away by your channel, Chris. Amazing that someone at the top of their game would take the time to share with all of us. I really appreciate the generosity. Thank you. ❤️
You’re a good dude to show us your routine! Much love brother 🙏🏼
It’s nice to see people give free advice to help the community. Money isn’t
Everything, just knowing people will become
Better because of
You’re knowledge should
Be reward
Enough
While I agree, this info and bro split has been available for free on the internet for more than a decade now.
What’s truly valuable is knowing that the best in the world does it, just like a normal person would. No secrets, just hard work.
You’re a good dude to show us your routine! Much love brother
I like that you don't take yourself too seriously. Makes it super relatable and easy to watch. Thanks! Will try this workout
Dude I've been waiting for you to do this forever. I'm on the same split and have had the same issues. I like the idea of two variations for each day. This was invaluable, Thanks!
push 1: 8:47 - push 2: 16:49
pull 1: 11:00 - pull 2: 18:56
leg 1: 13:38 - leg 2: 21:36
PUSH
>BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)
>Alternated DB OHP 3x10-12
>Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext
>Lateral Raises - 4x10-12(rest < 1min)
>Dips - 3 sets to failure(stay upright keep tension on triceps over chest)
PULL
>Pull Downs - 2 WU sets, 3x8-10, drop set
>Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)
>Slight Incline seated DB curls - 4x10-12
>Pull ups - 3 sets to failure
>EZ Bar Curls - 2x8-10, 2x40seconds
LEGS
>Lunges - 3 WU sets, 3x12-15(ea leg)
>RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL
>MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)
>Seated Calf Raises 2x10-12
>Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds
PUSH 2
>Close Grip BB Bench - 3x8-10
>Standing BB OHP - 3x10-12
>Pec Deck Flys - 1x8-10, 2x40seconds
>Overhead Triceps - 3x10-12
>Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups
PULL 2
>Pull Ups - 3 WU sets
>Rack Pulls - 3 WU sets, 2x8-10
>Hammer Curls - 3x10-12
>Reverse Grip Row or Pull Down - 3x10-12
>Cable Curls - 3x10-12
>Cable Rows - 2x20 drop sets
>DB Curls - drop set
LEGS 2
>Squats - 3 WU sets, 3x8-10, 1x4-6
>Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf
>Hip Adductors 4x10-12
>Standing Calf Raises 4x10-12 then bounce reps to failure
>Quad Extensions 2x10-12 then 2 sets triple drop set
*Change exercises depending on your individual needs
BB=barbell
DB=dumbbells
WU=warm ups
RDL=Roman Deadlifts
DL= Deadlifts
OHP=overhead press
Thank you sir ♥️
u srsly copied the top comment and thought you did something
@@atem8101 yes i copied it and added time stamps so when i came back to watch my comment was at the top for ME.. thanks for the comment tho
@@atem8101 get ratio'd nerd
Fucking love you CBUM. You’re a damn legend. Wish I had motivated/positive people like you in my friend group. I’ve became more of a home body because a lot my friends from high school went down the wrong path. All I care about is school and the gym. Stay beast man!
Loving it! A push/pull/legs series would be really interesting to follow. Keep it up, champ.
Love that you actually track your sets/week and know how much you actually need
I literally do the same split currently.. seems like very accurate quality info , love it , glad he shared this with us
Most humble and geniune athlete in the industry
I do push pull legs too
Without the legpart
Push Pull Skiplegs
-bennet- or just push pull push pull and chest chest chest chest chest
hahhahahahahha
I sometimes don’t find the energy to fit the leg part in haha
😂😂😂😂
Can we have ”Protein Thynthethith“ shirts?
we need this
thith*
🤣🤣🤣
Dead
@@BenBarberFitness lolllllll
Chris, you’re a beast! Thank you for putting up your workouts and thoroughly explaining them! (:
The fact that he gave us this video is amazing, i was struggling to find a good ppl workout program and this fixed it for sure
I'm a thimple guy , i see Chris and click it
maverick gyal you thee crith
@@suppork2458 lmao
glick it
Ni3ce eglish ediot
stop mocking his lisp
I started PPL over a year ago after already training for 35 years - LOVE IT. Easier on my old man joints to not have so much overlap, and the muscles get more frequent growth hits.
This is why Chris is the best. I've recently come off creatine for a while. and I have felt really fatigued during workouts. This really helped me to understand how I should reconstruct my workouts and train smarter :)
why did u stop taking creatine?
I love chris because he is so straight forward and spread his knowledge to everyone .
I used to love this split. Currently do full body 3 days a week. I just live to far from the gym to go all the time. At the end of the day anything can work as long as you do
So humble despite the great success you've made , so inspiring !
You’re a fitness mentor everyone wants 🙇♂️❤️
Teaching ur craft so in detail knowing that knowledge can be detrimental to ur career is the ultimate sign of self confidence, and shows ur a genuine good dude. Bravo.
This is one of the coolest and most humble people in the fitness industry
Chris thanks again for taking the time to explain this workout. Much respect! I wish you the best of luck. Thanks again
I have never followed or found a preset workout that i liked ...till this one. Just want to give a huge thanks for for some of the best workouts ive had in a long time
This is my first time watching cbum, and bro this dude looks so scary in the edits all over ig and TikTok but now I realize this dude sound so chill and kind :) love you cbum ❤️
Ive really reached a plateau for the past few months in the gym going to try his routine and i feel like its going to break it. Thanks chris you’re a huge inspiration to me.
Awesome Work CBUM, thanks for sharing! I fully identify with your explanation of why you decided to switch from BroSplit to PPL.
I'm enjoying the change, the training is intense but 'just right', calibrated not to exhaust but stimulate on point. Thumbs UP!
Damn!!!!! Chris is sharing all this information, workout plan and knowledge for free.
More power to you, Chris. You are a gem. We all love you ❤
Thanks so much Chris this really helped. You are do chill and kind. Mad respect brother. Keep it coming. Much love.
Really informative & great video here Chris. Push pull legs has been something I’ve wanted to change to for a while. Think this video has convinced me! Thanks!! 👍🏻
I love this big insight into your program. I agree with you on everything. After 4 years of training I naturally started to train body parts twice a week. More simply I would hit every muscle as soon as I felt it wasn't sore anymore. Alternating low reps with higher rep volume always felt really good, also for the recovery
Very thoughtful to put this amount of effort into explaining your approach. Thank you.
One of the most humble bodybuilder i've seen on RUclips.😊👏
Been lifting for 12 years with the bro split. 260 lbs and 12-14% body fat I decided to change to this split. It's completely changed my physique for the better.
I heard some advanced lifters prefer full body workouts to failure 3-5x per week.
As a beginner I love the PPL workout 5 exercises for a 3 day cycle two times.
Thanks for this. I’ve been doing the bro split but I’ve plateaued so going to try PPL
how tall r u?
Crazy that someone who's been working out for over a decade has been using such a beginners lifting style for so long. I got so insanely bored with the bro split like 2 years in.
@@snakejazz Golden Age of bodybuilding used the Bro Split, likewise, it works for different purposes. So… no. Not really crazy at all.
I found this video and decided to try this out starting with day 1. I changed a few things up to fit my needs and ability but for the most part kept the same exercises shown, I can honestly say it’s one of the best push days I have had in a long time and I feel a massive difference.
How long do you need for a workout?
@@juliannle8126 depending on my rest periods and how busy the gym is it can take between 45 minutes to an hour
@@juliannle8126 Chris said in push video that it takes him an hour to complete it which is same as it takes me and I rest for 2-2.5 min.
Love the way Chris explain. Very humble. Keep up Chris
Man. Thank you so much for humbly sharing your knowledge/wisdom and experience with us!
Very well timed video...I've finished with bro split. Feels like I've ripped myself off by not getting the muscle growth I'm looking for. Great content Chris...!!
Hey joseph can you please let me know if this ppl workout is good for bulking or shredded
Chris, thank you for posting your full workout at the end. I’ve always been a big fan of push-pull-legs but believe I’ve done too much volume with this routine in the past. I’m going to switch over to your workout with a few modifications and see how that works!
How is tbis workout going for u ?
Finally a straight forward push pull legs routine. Thank you sir!
I love how nice this guy is! Huge inspiration
As a woman!!!! I did this split & just added 25 minutes of cardio at the end of each workout & OH MAN! I lost 45 pounds the first month (I’m plant based starch solution eater). Women,don’t be afraid to try this split. I’m now 60lbs down & still using this split. I just do legs, push, pull. I like to get legs out the way first!
Thank you so much for sharing! This completely changed my life!
Congrats, Working out heavy, calorie deficit with lots of protein, and a moderate cardio after workout, is really the secret for begginers-intermediates to get in shape
Man, love seeing more and more people adopt this. I personally do Legs, Push, Pull x2 with the 7th day being weakpoints (arms or delts or abs or cardio) and I always feel able to increase in weight/sets/reps with great recovery.
Thumbs up, everyone
How much rest betwen sets for compound movements and isolation ?
have 1 rest day, if u need cardio do it after one of the PPL 6 days workout
@@magnusfagnastl5149 atleast 3mins between heavy compound sets, for example personally i do even more between hard squat sets. For isolations 2 mins should do it but like in Chris' program I dont feel like I would need more than 1min when doing light exercises like lateral raises.
Chris is a great guy, always gives great advice. Was lucky to meet him when he worked for a supplement store. Great guy.
Extremely likeable and honest man. A man like that deserves the success he deserves. Credit for keeping his feet on the ground and not making magic out of things who quite simply aren't. You can be grateful that he openly passes on his know-how 👍

Holy shit this is actually legendary. Crazy to think that there's basically an army of people following this workout after watching video haha
"Protein Thynthethith" - Chrith Bumthtead 2019
Luis Meixner timethtamp?
2:25
😂😂
@WinGate Mose Ath wipeth*
@Khattat you do realize that Chris made fun of himself for this very thing in this video, right?
DUDE!!! I just started lifting about 2 months ago. I started out doing Bro Split and I'm glad I did because, I got to learn copious amounts of exercises for each specific muscle set and really focused on low weights/proper form for each individual one. But I just got done with Pull Day 1 after doing Push Day 1 yesterday. HOLY SH*T this routine is amazing. Thank you so much for sharing all your experience the way you do. C. Bum you are the GOAT 💯💪
Such a relieve to see that it is physically possible for a gym bro to make an informative video without being topless. Great video.
wtf dude i was just looking up these types of programs and my favourite olyspian posted a full vid on it lets go!!!!
Close grip for hamstrings. Yesss
The most humble and down to earth bodybuilder ❤ Keep going champ 💪
Chris is treasure given by God.
Humble guy, giving such information for free can't thank you enough.
10:23 had me dying 😂😂 then he played it again and left me wheeeezing hahaha
Bruh 😂
Play it at x 1.75 speed
Honestly one of the best explanation videos I’ve seen
there's no way people missin those subscribe button on you. down to earth yet full of success. damn bro
Chrith, the type of guy to focus on hamstrings while doing close grip bench press 16:51
Good for him yeah. I can only focus on triceps :(
I think he meant Triceps lolol
Lol
@@travismit no, he most definitelly meant HAAAMSTRIINGS 😡
I don’t know about you guys, but my hamstring is attacked to the back of my arms.
Thanks a lot Chris. I’ll try it out. The best PPL workout plan I’ve ever seen.
Thank you Chris! Best advices from an olympia champ!
I have been looking for a perfect workout like this for the past two days everyone wanted me to pay for the plan. You are amazing thank you for sharing this with me for free you will have a fan for life. Thanks again
This workout is 🔥! Only started it a month ago
That's how I train. It's a great split!
Mate your probably the best ambassador for the sport of body building at the moment. Keep it going buddy, all the best for a 3peat...kill it
Fantastic video rammed with quality info and no bullshit. CB is a legend.
all the best Chris, you have been an inspiration to me since you were in the police department.. much respect and love from Italy :)
Not sure what this means, but I like it.
Thank you! Been doing bro splits for years and PPL was so confusing to me. Lowering the volume was a big roadblock for me
I started ppl this week and I was trying to build a workout program, thank you CBUM for sharing yours to us
Thank you for sharing bro, this is awesome! Cleared up a lot of questions for me 👊🏽
Push, pull, mind ya business on my legs.
I stg don't ever skip leg day I learned the hard way
Awesome video bro, huge fan. Definitely gonna try this out. I’m just trying to figure out how one dislikes this video smh🤦🏼♂️
Coming back to these CBum videos, knowing what his future would be is just insane
This is great help for people.. making the series would be great also. Well done champ
Thanks to your video, description and Workout examples I'll be changing from a bro split to this. Thanks for the free expert advice mate.🤘
Yo bro if you see this how did this change go
@@Strongstriveapparel Hey mate. Definitely recommend it. Way easier and better results.
Great vid m8🔥 hyped to try out your PPL traing plan💪 #readyforgains
Btw you are the most motivating guy in earth pls keep this dam awesome work up🔥🙏
Success is when you nail at what you do best and still stay humble. Massive respect for giving all this information for free
You are the GOAT! Appreciate the in depth breakdown Champ
Push Day 1:
1. Barbell Press (Incline or flat)
a. 2 heavy sets 5-8 reps, one back off set aim for 10-12 reps
2. Alternated dumbbell shoulder press
a. 3 working sets higher volume, 10-12 reps
3. Any form of chest flies super set with triceps extensions
a. 3 sets 10-12 reps for flies
b. 4 sets 7-10 reps for extensions
4. Lateral raises
a. 4 sets of 10-12 reps keep rest time under 1 minute
5. Dips (try and stay upright keep tension on triceps over chest)
a. 3 sets to failure
Pull Day 1:
1. Pull Downs
a. 2 warm up sets, then 3 working sets 8-10, drop set last set
2. Bent over rows
a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 rep
3. Slight Incline seated dumbbell curls
a. 4 working sets 10-12 reps
4. Pull Ups
a. 3 sets to failure
5. EZ bar curls
a. 2 sets 8-10 reps then 2 sets of 40 seconds sets
Legs Day 1:
1. Lunges
a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
2. RDL's or Deadlift
a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 reps if deadlift
3. Hips Thrusts or glute kick backs
a. 3 working sets 10-12 reps
4. Seated calf raises *superset last 4 sets
a. 6 sets of 10-12 reps
5. Hamstring curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets
Push Day 2:
1. Close Grip Flat Bench Press
a. 3 working sets of 8-10 reps
2. Standing Barbell Press
a. 3 working sets of 10-12 reps
3. Pec Deck Flies
a. 1 set 8-10 reps then 2 sets of 40 second sets
4. Overhead Triceps Movement
a. 3 sets of 10-12 reps
5. Lateral Raises super set with some form of push ups
a. 4 sets of 10-12 reps for LR
b. 3 sets to failure for push ups
Pull Day 2:
1.Pull Ups
a. 3 sets to get blood moving
(while warming up with rack pulls)
2. Rack Pulls
a. 3 warm up sets, 2 working sets 8-10 reps
3. Hammer Curls
a. 3 sets of 10-12 reps
4. Reverse Grip Row OR Pull Down
a. 3 sets 10-12 reps
5. Cable Curls
a. 3 sets 10-12 reps
6. Cable Rows
a. 2 drop sets total of 20 reps each
7. Dumbbell Curls
Run the rack to failure
Leg Day 2:
1. Squats
a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps
2. Leg Press (superset calves)
a. 2 sets 40 second sets for leg press
b. 2 sets calf raises to failure
3. Hip Adductors
a. 4 sets 10-12 reps
4. Standing Calf Raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad Extensions
a. 2 sets 10-12 reps then 2 sets triple drop set
Bro stole my whole flow (Im kidding, as long as everyone gets the info I couldnt care less who posts it)
@@Chorddy ik bro i stole the whole thing sorry about that bro if you want me to delete it I will
Do the series next 6 vlogs dedicated to the split 🔥🔥
Came to look for videos about this split as all I’ve ever done is a ‘bro split’ and 40 seconds in you have my like and subscribe! Excited to learn!
Thank you so much Chris!! You’re amazing 🙏such a humble and nice person!
Is this good for beginners? I think I will do this push, pull and legs split. I want to built strength right now. I also got awesome meal plan from Next Level Diet. I got a lot of energy and strength with this structured meal plan I got from there.
I would say drop sets and supersets are not for beginners. Just focus on good form, if not you can injure yourself and/or not build that mind-muscle connection.
@@user-ws1ob2hs5s what does superset and drop set mean?
Spent so long making minimal gains in the gym. Started this routine and put on so much muscle mass it changed my life completely. A million thanks to you and any other skinny guys out there deciding on trying this just do it. You’ll thank him later like me.
As a beginner, is it ok to follow this routine?
How long have you ben using this program ?
@@kanishkrathore2208 yes
@@ozan4903it’s best to cycle on and off programs every month because if you don’t you’ll stop seeing results
@@kanishkrathore2208 it looks ok, just follow what your body tells you. The volume isnt as huge as other bodybuilder gives, so for a beginner i would say it looks ok.