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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Thread: Chris Bumstead New PPL Program?
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12-07-2019, 05:14 AM #1
Chris Bumstead New PPL Program?
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12-07-2019, 11:45 AM #2
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12-07-2019, 11:48 AM #3
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12-07-2019, 12:17 PM #4
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12-07-2019, 01:09 PM #5
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12-07-2019, 01:19 PM #6
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