CBUM YouTube PPL
Literally exactly the program Chris Bumstead posted to his YouTube channel in 2020. This is in no way shape or form an original idea I just plugged in his split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 5–8 reps | @8 |
| 1 | 10–12 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 3A | Overhead Tricep Extension (Dumbbell) | 4 | 7–10 reps | @9 |
| 3B | Chest Fly (Dumbbell) | 3 | 10–12 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 4 | 10–12 reps | @9 |
| 5 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 15–15 reps | @6 |
| 2 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @10 | ||
| 2 | Bent Over Row (Barbell, Paused) | 2 | 12–12 reps | @6 |
| 2 | 6–8 reps | @9 | ||
| 1 | 10–12 reps | @8 | ||
| 3 | Incline Curl (Dumbbell) | 4 | 10–12 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 5 | Bicep Curl (EZ Bar) | 2 | 8–10 reps | @8 |
| 2 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lunge (Bodyweight) | 3 | 12 reps | @6 |
| 2 | Lunge (Barbell) | 3 | 15 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 2 | 10–12 reps | @6 |
| 3 | 10–12 reps | @9 | ||
| 4 | Glute Kickback | 3 | 10–12 reps | @9 |
| 5 | Seated Calf Raise | 6 | 10–12 reps | @9 |
| 6 | Lying Leg Curl | 4 | 8–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 8–10 reps | @9 |
| 2 | Standing Shoulder Press (Dumbbell) | 3 | 10–12 reps | @9 |
| 3 | Pec Deck (Machine) | 3 | 8–10 reps | @9 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 4 | 10–12 reps | @9 |
| 5B | Push Up | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Bodyweight) | 3 | 3–8 reps | @6 |
| 1B | Rack Pull (Barbell) | 3 | 8–10 reps | @6 |
| 2 | Rack Pull (Barbell) | 2 | 8–10 reps | @9 |
| 3 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @9 |
| 4 | Lat Pulldown | 3 | 10–12 reps | @9 |
| 5 | Bicep Curl (Cable) | 3 | 10–12 reps | @9 |
| 6 | Seated Row (Cable) | 2 | 20 reps | @10 |
| 7 | Bicep Curl (Dumbbell) | 1 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10–12 reps | @6 |
| 3 | 8–10 reps | @9 | ||
| 1 | 4–6 reps | @9 | ||
| Superset | ||||
| 2A | Leg Press | 2 | 10–12 reps | @9 |
| 2B | Calf Raise (Leg Press) | 2 | AMRAP | @10 |
| 3 | Hip Abductor (Machine) | 4 | 10–12 reps | @9 |
| 4 | Standing Calf Raise | 4 | 10–12 reps | @10 |
| 5 | Leg Extension | 2 | 10–12 reps | @9 |
| 2 | 15–20 reps | @10 | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, CBUM YouTube PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
CBUM YouTube PPL is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
CBUM YouTube PPL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
