C BUMS PPL 2019
General
Intermediate
Machine strength
Plan Details
The C BUMS PPL 2019 routine by lukeschweinsberg is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Chris Bumsteads 2019 Push Pull Legs, 6 day split. Video linked to explain routine. Sets set with zero reps are warmups at the start of sessions. Some sets have zero reps but a 40 second timer dont count reps just grind the duration out. Rest day as needed. https://youtu.be/p-8WBLBrG4k
Routine detail
Day 8
A) PUSH DAY 1
Est. 46 min
7 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dip
3 Sets
Day 8
A) PULL DAY 1
Est. 44 min
9 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Pull-Up
3 Sets
EZ Bar Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 3 Reps
Day 8
A) LEG DAY 1
Est. 43 min
7 exercises
Bodyweight Lunge
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
2 Sets
Barbell Romanian Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets
Day 8
B) PUSH DAY 2
Est. 69 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Fly
1 Set x 10 Reps
Machine Fly
2 Sets
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Bench Push-Up
3 Sets
Day 8
B) PULL DAY 2
Est. 58 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
5 Sets
Day 8
B) LEG DAY 2
Est. 49 min
9 exercises
Barbell Squat
3 Sets
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
1 Set x 6 Reps
Machine Leg Press
2 Sets
Calf Press On Leg Press
2 Sets
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 6,4,2 Reps
