{"id":15594,"date":"2021-07-15T07:34:52","date_gmt":"2021-07-15T14:34:52","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=15594"},"modified":"2024-06-13T03:51:49","modified_gmt":"2024-06-13T10:51:49","slug":"chris-bumstead-workout-routine","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/chris-bumstead-workout-routine\/","title":{"rendered":"Chris Bumstead\u2019s Workout Routine"},"content":{"rendered":"\n<p>Chris Bumstead has gained significant recognition in the bodybuilding and fitness world for clinching the <a href=_-1241.html target=\"_blank\" rel=\"nofollow noopener\">Olympia Classic Physique<\/a> title in both 2019 and 2020.<\/p>\n<p>Chris Bumstead boasts an impressive stature, towering at 6 feet 1 inch and weighing between 215-225 lbs. His muscular physique is not only awe-inspiring but also visually appealing, drawing comparisons to the iconic Arnold Schwarzenegger by some devoted bodybuilding enthusiasts.<\/p>\n<p>Today, we delve into the workout regimen that has been instrumental in sculpting Chris Bumstead&#8217;s remarkable physique, propelling him to success on the prestigious Mr. Olympia stage.<\/p>\n<p>Join us as we closely examine the secrets behind his extraordinary physique.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3520.html#Chris_Bumsteads_Workout_Principles\" title=\"Chris Bumstead\u2019s Workout Principles\">Chris Bumstead\u2019s Workout Principles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3520.html#Chris_Bumsteads_Workout_Schedule\" title=\"Chris Bumstead\u2019s Workout Schedule\">Chris Bumstead\u2019s Workout Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3520.html#Chris_Bumsteads_Workout_Routine\" title=\"Chris Bumstead\u2019s Workout Routine\">Chris Bumstead\u2019s Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3520.html#Day_1_Push_Day_Chest_Shoulders_and_Triceps\" title=\"Day 1: Push Day (Chest, Shoulders, and Triceps)\">Day 1: Push Day (Chest, Shoulders, and Triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3520.html#Day_2_Pull_Day_Back_and_Biceps\" title=\"Day 2: Pull Day (Back and Biceps)\">Day 2: Pull Day (Back and Biceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3520.html#Day_3_Legs\" title=\"Day 3: Legs\">Day 3: Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3520.html#Day_4_Push_Day_Chest_Shoulders_and_Triceps\" title=\"Day 4: Push Day (Chest, Shoulders, and Triceps)\">Day 4: Push Day (Chest, Shoulders, and Triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=index-3520.html#Day_5_Pull_Day_Back_and_Biceps\" title=\"Day 5: Pull Day (Back and Biceps)\">Day 5: Pull Day (Back and Biceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=index-3520.html#Day_6_Legs\" title=\"Day 6: Legs\">Day 6: Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=index-3520.html#Day_7_Rest_Day\" title=\"Day 7: Rest Day\">Day 7: Rest Day<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=index-3520.html#Chris_Bumsteads_Favorite_Exercises\" title=\"Chris Bumstead\u2019s Favorite Exercises\">Chris Bumstead\u2019s Favorite Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=index-3520.html#The_Bottom_Line\" title=\"The Bottom Line\">The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Chris_Bumsteads_Workout_Principles\"><\/span>Chris Bumstead\u2019s Workout Principles<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-15596 size-full\" title=\"Chris Bumstead Workout\" src=_-1242.html alt=\"Chris Bumstead Workout\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout.jpg 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-300x251.jpg 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-768x644.jpg 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<p>Chris Bumstead emphasizes the significance of compound movements in his fitness regimen. He is a firm believer in the effectiveness of these exercises as they engage various muscle groups simultaneously, leading to enhanced muscle activation and increased muscle growth potential.<\/p>\n<p>Previously, Chris Bumstead adhered to a workout regimen that involved training <a href=_-683.html>five days a week <\/a>with a <a href=_-491.html>bro split.<\/a> This entailed dedicating each day to a specific muscle group and only working on that particular group once a week. However, he has recently transitioned to a new training approach known as the <a href=_-394.html>PPL (push-pull-legs) training split.<\/a><\/p>\n<p>Chris follows a PPL training split, which allows him to focus on each muscle group twice a week. This training approach ensures that he dedicates separate workout sessions to exercises that primarily target pushing movements, such as bench presses and shoulder presses. Additionally, he incorporates pulling movements like pull-ups and rows into his routine to strengthen his back and arms.<\/p>\n<p>Lastly, Chris includes leg exercises like squats and lunges to work on his lower body muscles. By dividing his training sessions in this way, Chris can effectively target and develop all major muscle groups in his body.<\/p>\n<p>With the PPL training split, Chris is able to work on each muscle group twice a week. By integrating the PPL training split into his regimen, Chris can offer more consistent and well-rounded training to his muscles, resulting in enhanced overall development and potential gains in strength and muscle growth.<\/p>\n<p><a href=_-1243.html rel=\"nofollow noopener\" target=\"_blank\">Chris Bumstead<\/a> consistently brings a high level of intensity to his workout routine by incorporating a variety of movements for each muscle group, targeting them from different angles to optimize muscle growth. Bumstead&#8217;s approach involves pushing himself to the limit in the gym, stating,<\/p>\n<blockquote>\n<p><em>\u201cI love getting in the gym and just hauling a**, pushing everything to the limit.\u201d<\/em><\/p>\n<\/blockquote>\n<p>Chris Bumstead&#8217;s training regimen is intense and not for the faint-hearted, requiring a significant amount of physical strength and mental resilience to achieve a physique resembling that of a Greek God.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Chris_Bumsteads_Workout_Schedule\"><\/span>Chris Bumstead\u2019s Workout Schedule<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chris Bumstead follows the traditional PPL (push-pull-legs) training split in his routine. This training split is known for providing effective stimulus, which promotes muscle growth.<\/p>\n<p>By dividing his workouts into push exercises (such as chest and triceps), pull exercises (like back and biceps), and leg exercises, Chris ensures that each muscle group receives proper attention and adequate rest for recovery. This approach helps prevent the risk of overtraining. Chris even claims,<\/p>\n<blockquote>\n<p>\u201cThe most optimal way to train a body part is to train it more than once a week.\u201d<\/p>\n<\/blockquote>\n<p>Chris Bumstead\u2019s workout schedule looks like this:-<\/p>\n<ul>\n<li><strong>Day 1<\/strong>&#8211; Push Day<\/li>\n<li><strong>Day 2<\/strong>&#8211; Pull Day<\/li>\n<li><strong>Day 3<\/strong>&#8211; Legs<\/li>\n<li><strong>Day 4<\/strong>&#8211; Push Day<\/li>\n<li><strong>Day 5<\/strong>&#8211; Pull Day<\/li>\n<li><strong>Day 6<\/strong>&#8211; Legs<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Chris_Bumsteads_Workout_Routine\"><\/span>Chris Bumstead\u2019s Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chris Bumstead trains like a champion athlete who leaves no stone unturned to bring out his very best.<\/p>\n<p>Here is Chris Bumstead&#8217;s training routine.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-15600 size-full\" title=\"Chris Bumstead Workout Plan\" src=_-1244.html alt=\"Chris Bumstead Workout Plan\" width=\"800\" height=\"2000\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-Plan.png 800w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-Plan-120x300.png 120w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-Plan-410x1024.png 410w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-Plan-768x1920.png 768w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout-Plan-614x1536.png 614w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><iframe title=\"YouTube video player\" src=_-1245.html width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Push_Day_Chest_Shoulders_and_Triceps\"><\/span>Day 1: Push Day (Chest, Shoulders, and Triceps)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Barbell Press (Incline or Flat): 2 sets x 5-8 reps (heavy weights), 1 set x 10-12 reps (moderate weights)<\/li>\n<li>Alternate Dumbbell Overhead Press: 3 sets x 10-12 reps<\/li>\n<li>Any Chest Flys supersetted with Tricep Extensions: 3 sets x 10-12 reps- 4 sets 7-10 reps<\/li>\n<li>Lateral Raises: 4 sets x 10-12 reps<\/li>\n<li>Dips: 3 AMRAP sets (As Many Reps As Possible)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Pull_Day_Back_and_Biceps\"><\/span>Day 2: Pull Day (Back and Biceps)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Lat Pulldowns: 2 warm-up sets, 3 sets x 8-10 reps (Drop Set)<\/li>\n<li>Bent Over Rows: 2 warm-up sets, 2 sets x 6-8 reps (with heavy weights), 1 set x 10-12 reps (with moderate weights)<\/li>\n<li>Slight Incline Seated Dumbbell Curls: 4 sets x 10-12 reps<\/li>\n<li>Pull-Ups: 3 AMRAP sets<\/li>\n<li>EZ-Bar Curls: 2 sets x 8-10 reps, 2 sets x 40 seconds<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Legs\"><\/span>Day 3: Legs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Lunges: 3 warm-up sets, 3 sets x 12-15 reps (each leg)<\/li>\n<li>Romanian Deadlift (RDL) or Deadlift (DL): 2 warm-up sets, 3 sets x 10-12 reps (RDL) or 3 sets x 6-8 reps (DL)<\/li>\n<li>Hip Thrusts or Glute Kickbacks: 3 sets x 10-12 reps<\/li>\n<li>Seated Calf Raises: 2 sets x 10-12 reps<\/li>\n<li>Seated Calf Raises supersetting the last 4 sets with Hamstring Curls: 6 sets x 10-12 reps, 2 sets x 8-10 reps then 2 sets x 40 seconds<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Push_Day_Chest_Shoulders_and_Triceps\"><\/span>Day 4: Push Day (Chest, Shoulders, and Triceps)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Close Grip Barbell Bench Press: 3 sets x 8-10 reps<\/li>\n<li>Standing Barbell Overhead Press: 3 sets x 10-12 reps<\/li>\n<li>Pec-Deck Flyes: 1 set x 8-10 reps, 2 sets x 40 seconds<\/li>\n<li>Overhead Tricep Extensions: 3 sets x 10-12 reps<\/li>\n<li>Lateral Raises supersetted with Push-Ups: 4 sets x 10-12 reps, 3 AMRAP sets<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_5_Pull_Day_Back_and_Biceps\"><\/span>Day 5: Pull Day (Back and Biceps)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Pull-Ups: 3 warm-up sets<\/li>\n<li>Rack Pulls: 3 warm-up sets, 2 sets x 8-10 reps<\/li>\n<li>Hammer Curls: 3 sets x 10-12 reps<\/li>\n<li>Reverse Grip Rows or Pull Downs: 3 sets x 10-12 reps<\/li>\n<li>Cable Curls: 3 sets x 10-12 reps<\/li>\n<li>Cable Rows: 2 sets x 20 reps (drop sets)<\/li>\n<li>Dumbbell Curls: Drop set<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_6_Legs\"><\/span>Day 6: Legs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Squats: 3 warm-up sets, 3 sets x 8-10 reps, 1 set x 4-6 reps<\/li>\n<li>Leg Press supersetted with Calf Raises: 2 sets x 40 seconds, 2 AMRAP sets<\/li>\n<li>Hip Adductors: 4 sets x 10-12 reps<\/li>\n<li>Standing Calf Raises: 4 sets x 10-12 reps (then bouncing the reps to failure)<\/li>\n<li>Quad Extensions: 2 sets x 10-12 reps, 2 sets (triple drop set)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_7_Rest_Day\"><\/span>Day 7: Rest Day<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong><em>Don&#8217;t miss:<\/em><br \/><\/strong><\/p>\n<p><a href=_-1183.html>Chris Bumstead Diet Plan<\/a> <br \/><a href=_-122.html>Arnold Schwarzenegger Workout Routine<\/a> <br \/><a href=_-1246.html>Sergi Constance Workout Routine<\/a><br \/><a href=_-1247.html>John Cena Workout Routine<\/a><\/p>\n<p>Chris Bumstead&#8217;s training routine is designed to optimize muscle growth and strength by training all major muscle groups twice a week with a mix of compound and isolation exercises. This structured approach, combined with his dedication to proper nutrition and recovery, has enabled him to achieve his elite bodybuilding status\u200b<\/p>\n<ul>\n<li>Chris Bumstead says that it is crucial to warm up the muscles before jumping into an intense training session.<\/li>\n<li>To incorporate the element of surprise in his workouts, Bumstead mixes up the use of barbells, dumbbells, and machines for various exercises.<\/li>\n<li>To maximize growth and minimize the chances of injury, Chris Bumstead performs exercises for each muscle group in a proper sequence.<\/li>\n<li>Chris Bumstead makes sure to focus on both the eccentric and concentric phases of an exercise. He claims that being able to control the weight throughout the exercise helps you to get stronger.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Chris_Bumsteads_Favorite_Exercises\"><\/span>Chris Bumstead\u2019s Favorite Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In an interview, Chris Bumstead was asked which 10 exercises he would choose if he could only do those for the rest of his life.<\/p>\n<p>Here are his top ten picks, each crucial for building strength, muscle, and overall fitness:<\/p>\n<ol>\n<li>Squats<\/li>\n<li>Deadlifts<\/li>\n<li>Pull-Ups<\/li>\n<li>Inclined Dumbbell Press<\/li>\n<li>Dumbbell Shoulder Press<\/li>\n<li>Close Grip Flat Bench<\/li>\n<li>Dumbbell Curl<\/li>\n<li>Bent Over Row<\/li>\n<li>Hanging Leg Raise<\/li>\n<li>Lateral Raise<\/li>\n<\/ol>\n<p>These exercises cover all major muscle groups, ensuring a comprehensive and balanced workout routine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chris Bumstead&#8217;s fitness regimen underscores the importance of training like a beast to achieve the physique of a Greek god. It is evident that his approach to working out involves pushing oneself to the limit and giving it your all during each session. Bumstead&#8217;s dedication to the sport is truly inspiring, and his results speak for themselves.<\/p>\n<p>It is crucial to note that while Bumstead&#8217;s workout plan has proven to be effective for him, it may not necessarily yield the same results for everyone. Each individual&#8217;s body is unique, and what works for one person may not work for another. Therefore, it is important to tailor any fitness program to suit your own needs and goals. By understanding your body and its capabilities, you can create a workout plan that is both challenging and sustainable in the long run.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chris Bumstead has gained significant recognition in the bodybuilding and fitness world for clinching the Olympia Classic Physique title in both 2019 and 2020. Chris Bumstead boasts an impressive stature, towering at 6 feet 1 inch and weighing between 215-225 lbs. His muscular physique is not only awe-inspiring but also visually appealing, drawing comparisons to [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":15596,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[334,321,324,13],"tags":[],"class_list":["post-15594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding","category-advanced","category-push-pull-legs","category-workout-programs"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2021\/07\/Chris-Bumstead-Workout.jpg","author_info":{"display_name":"Sreeraj M Ajay","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/15594"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=15594"}],"version-history":[{"count":4,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/15594\/revisions"}],"predecessor-version":[{"id":34702,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/15594\/revisions\/34702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/15596"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=15594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=15594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=15594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}