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  1. #1
    Registered User 905letters's Avatar
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    Arrow Chris Bumstead New PPL Program?

    Chris Bumstead made a new video on his PPL program that he's starting now about a week ago. I was thinking about maybe following it aswell, what do you guys think? If I'm a natural intermediate is it suited for me or too advanced?

    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

    This is the video where he explains it in detail: https://www.youtube.com/watch?v=p-8WBLBrG4k
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  2. #2
    Crawling back under rock OldFartTom's Avatar
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    Originally Posted by 905letters View Post
    ... ...(REMEMBER SEXUAL VIOLENCE!)...
    How many replies are you expecting for a post like that?
    If you're intermediate, surely you should have your own opinion for what volume you can benefit from and what won't work?
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  3. #3
    12 pack > 6 pack PurmaBulker1984's Avatar
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    Don't treat women like chit and be a good person. Best routine you can ask for.

    Oh yeah and he's a user of special work out vitamins so nothing he does applies to you.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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  4. #4
    Registered User bassbb's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    Don't treat women like chit and be a good person. Best routine you can ask for.

    Oh yeah and he's a user of special work out vitamins so nothing he does applies to you.
    what? Lol

    Thats basic program FOR ANYONE, it doesnt matter if u do steroids or not, same things works
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  5. #5
    12 pack > 6 pack PurmaBulker1984's Avatar
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    PurmaBulker1984 is offline
    Originally Posted by bassbb View Post
    what? Lol

    Thats basic program FOR ANYONE, it doesnt matter if u do steroids or not, same things works
    That's cute. No it doesn't.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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  6. #6
    Registered User 905letters's Avatar
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    905letters is offline
    Originally Posted by OldFartTom View Post
    How many replies are you expecting for a post like that?
    If you're intermediate, surely you should have your own opinion for what volume you can benefit from and what won't work?
    I didn't even read that party lol, copied the routine from one guy in the comment section who typed it out from the video.
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