Chris Bumstead Workout: A Complete Guide

One of the top contemporary bodybuilders of our time is Chris Bumstead. Bumstead is the 2019-2020-2021 Mr. Olympia Classic Physique champion in addition to having a YouTube channel with over 1.1 million subscribers.

What then does the Chris Bumstead Workout Routine entail? How did Chris Bumstead maintain his diet and training regimen to win the Olympia three years in a row? There is currently no larger name in modern bodybuilding than Chris Bumstead, according to everyone with a pulse on the sport.

Bumstead, who has won the previous three Mr. Olympia classic physique titles, is leading the way for a revival of the traditional bodybuilding approach.

Chris, or Cbum as his admirers refer to him, is not just a champion on stage but also a well-liked online presence with a laid-back demeanor. Everything you need to know about Chris Bumstead’s Workout Routine and training philosophy is included in this article.

Who is Chris Bumstead?

Chris Bumstead, popularly known online as CBum, is an Ottawa, Canada-native bodybuilder and YouTuber. Bumstead was born on February 2, 1995, and his internet bio states that he started training weights at the age of 14. He is a professional bodybuilder, fitness influencer, and model.

Chris started bodybuilding competitions when he was 19 years old, and at age 21, he eventually earned his IFBB Pro card. The NPC Classic Physique division is where he presently competes.

Chris Bumstead wins his third Olympia classic physique division.

Chris Bumstead won the Mr. Olympia Classic Physique for the first time in 2019 and has been the titleholder ever since.

The majority of Bumstead’s exercises, diets, and training theories are now documented on his hugely successful YouTube channel. Chris talks about his diet and exercise regimen in a number of interviews, Instagram chats, and other social media forums. You need to be very hungry if you want to adhere to His Diet.

In order to keep his huge frame, Chris eats a lot of calories every day. Let’s examine Chris Bumstead’s statistics and achievements. He was picked to reveal the specifics of his instruction. Despite the fact that his regimen is challenging, he has released numerous videos to explain the entirety of his workouts.

Chris Bumstead Bodybuilding Stats

Before starting the Chris Bumstead workout routine, let’s go over a few short stats so you can see just how amazing this guy is.

Chris Bumstead’s bodybuilding stats are as follows:

  • Height: 61″
  • Off-Season Weight: Approximately 260 pounds (118 kg)
  • Contest Weight: Approximately 235 pounds (107 kg)
  • Birthday: February 2, 1995

If you’ve ever watched Bumstead’s workout routine. YouTube videos or training footage, you know he gets into incredible contest shape, so it’s no surprise he’s the current champ.

We need to concentrate on our eating habits and workout regimen if we want to have a nice body. Chris meticulously followed his diet and exercise plans. He started working out at an early age and gained weight and muscle quickly. If you want to experience a significant difference, follow a diet and exercise plan like Chris in his workout routine.

If we want to maintain a healthy physical physique, we must focus on our diet and exercise. He strictly follows his diet and exercise routine. We need to eliminate processed foods from our diets and replace them with fresh, healthy foods.

You must exercise control over the foods you consume if you want to maintain a healthy physique. That means you must eat nutritious foods rich in essential micronutrients like protein, carbohydrates, and fats. You must find a happy medium between the two.

The Chris Bumstead Workout Routine

Compound motions take a significant priority in Chris Bumstead’s workout regimen. He argues that compound exercises, which focus on many muscle groups, encourage higher muscular stimulation and lead to bigger increases.

Chris Bumstead used to work out five days a week, using a “bro-split” to hit each muscle group once a week. The PPL (push-pull-legs) workout split, which enables him to work for each muscle group twice a week, is what he now turns to.

Chris Bumstead makes it a point to perform his workouts with extreme intensity. There are numerous exercises in his training regimen for each muscle group. Bumstead asserts that he loves going to the gym and really “Hauling a** and pushing everything to the limit.”

The typical five-day Chris Bumstead workout routine split used by Chris Bumstead targets every body component. Bumstead typically works out his back, chest, hamstrings, quadriceps, and shoulders once per week, though he may alter this regimen depending on ailments or his travel plans.

Therefore, the breakdown for Chris Bumstead’s training is as follows, broken down each day:

Monday: Back Day

For his first practice day of the week, Bumstead has traditionally trained back. This is quite common if you ever purchase software from him or view any of his YouTube videos. When Chris begins his workout, he begins with heavy compound movements such as deadlifts. Warm up your body by doing some cardio or other exercises.

Deadlifts exercise at the gym.

Chris Bumstead’s back exercise is as follows:

  • Deadlifts: 4 sets, usually aiming for 10 reps; as he adds weight, he gradually reduces this to 8 reps.
  • Bent-over rows: 4 sets (12, 10, 10, and 8 reps with heavier weight)
  • Lat Pulldown: 4 sets of about 10 to 15 repetitions, with no rest between sets.
  • Arms Straight Lat Pulldowns: 4 sets of 10 to 15 reps, with the last set being the hardest.
  • Dumbbell rows: 4 sets of (15, 12, 10, and 10 reps)
  • Machine Row: 3 sets (20 reps or a very high volume that you can handle)

For a back routine, this is a lot of volume, but as you’ll see in CBum’s workouts, volume is the name of the game.

Tuesday: Chest & Biceps

Similar to his back day, Bumstead increases the volume and number of exercises on this day. The chest is the most visible muscle and must be properly trained. Chris believes that the chest workouts should be done at a high level of intensity.

A young woman doing a chest exercise.

Here is a chest exercise from Chris Bumstead:

  • Incline Dumbbell Press: 5 sets (15, 15, 12, 12, and 10 reps)
  • Bench Press: 4 sets (12, 10, 8, and 8 reps)
  • Incline Flys: 3 sets (15, 12, and 12 reps)
  • Cable Flys: 3 sets (15, 12, and 12 reps)
  • Push Ups: 3 sets to failure
  • Barbell Curls: 3 sets (12 to 15 reps)
  • Preacher Curls: 3 sets (10 to 12 reps)
  • Hammer Curls: 3 sets (10 to 12 reps)

Wednesday: Hamstring & Glutes

After working out the upper body twice in a row, Chris Bumstead moves on to the leg-building exercises of the hamstrings and glutes.

Bodybuilder doing exercise for legs and hamstrings.

The hamstring and glute exercise that Chris Bumstead performs looks like this:

  • Leg Curls: 4 sets (15 reps and last set to failure)
  • Romanian Deadlifts: 4 sets (15 to 20 reps)
  • Standing Leg Curl: 4 sets (8 to 10 reps)
  • Reverse Hack Squat: 4 sets (15 to 20 reps)
  • Glue Kickbacks: 3 sets (12 to 15 reps)

Chris Bumstead’s leg workout is divided over two days, meaning quads will be coming later in the week when most people only do one leg day.

Thursday: Shoulders & Triceps

The fact that Chris Bumstead works his shoulders and triceps after working his chest and biceps is another intriguing part of his exercise regimen.

Some believe that this is preferable since it allows you to work out your triceps considerably harder on shoulder day rather than trying to do so on chest day when the muscles are already more exhausted.

Triceps pulldown workout.

Personally, I follow the same regimen and have discovered that you may go heavier. Hey, I reckon CBum is on the right track! The exercises in Chris Bumstead’s shoulder and tricep workout are as follows:

  • Dumbbell Lateral Raise: 3 sets (15 reps)
  • Dumbbell Shoulder Press: 3 sets (12 reps)
  • Barbell Front Raise: 3 sets (12 reps)
  • Single Arm Cable Raise 4 sets (20, 15, 15, and 12 reps)
  • Upright Rows: 3 sets (15, 12, and 12 reps)
  • Face Pulls: 3 sets (15, 12, and 12 reps)
  • Machine Lateral Raises: 3 sets (15 reps)
  • Dips: 4 sets (12 to 15 reps)
  • Skull Crushers: 4 sets (12 to 15 reps)
  • Cable Kickbacks: 3 sets (12, 10, and 8 reps)

Rope pulldowns are also occasionally included by Bumstead to target the triceps more.

Friday: Quads

Training your quads is the last exercise in the Chris Bumstead workout split. Normally, this is a really demanding day for Bumstead, so make sure you start the week off strong!

Muscular woman doing leg press exercise.

What happens during Chris Bumstead’s leg exercise is as follows:

  • Leg Extensions: 3 sets (15 reps)
  • Back Squats: 6 sets (10 to 12 reps) although sometimes Chris goes heavier and drops rep count
  • Leg Press: 4 sets (20, 20, 15, 12 reps)
  • Standing Lunges: 4 sets (8 to 12 reps)
  • Standing Calf Raises: 4 sets (10 to 12 reps)
  • Hip Adductors: 4 sets (10 to 12 reps)

Weekends: Rest Days

Weekends are typically off for Chris Bumstead, who instead uses them for relaxation and recovery. The fact that Chris Bumstead frequently performs low-intensity, fasted cardio in the mornings is a crucial aspect of his workout schedule.

This may be 20 minutes on the bike or 30 minutes of stairmaster or treadmill walking. Whatever the case may be, Chris maintains his aerobic routine even while he puts on weight and builds muscle in the off-season.

Should you prioritize strength or muscular growth?

Lifters find themselves in this situation at the beginning of a new programming phase, especially gym veterans who are far past the beginner gains phase.

And with good reason, It is simpler to see results by concentrating only on building power and sculpted muscle, but you can easily accomplish both objectives with the right programming.

The emotional connection to training is also present, and that is significant. Because it’s the “correct way to do things” you’ll always put more time and energy into the program you’re passionate about than the one you’re following.

Here are some training split choices and advice for setting up a split routine for all you powerbuilders so you can learn how to balance pursuing two goals at once.

  • According to Chris Bumstead warming up the muscles is essential before beginning a hard workout session.
  • Bumstead varies the usage of barbells, dumbbells, and machines for various exercises to add a sense of surprise to his sessions.
  • Chris Bumstead follows the right order of exercises for each muscle group to enhance growth and reduce the risk of injury.
  • Chris Bumstead makes sure to pay attention to an exercise’s eccentric and concentric phases. He contends that maintaining control of the weight while exercising aids in building strength.

Important things to remember about Chris Bumstead’s workouts include:

  • Drop Sets Are Important: Chris includes drop sets frequently, which is important if he wants to reduce the number of sets he plays that day.
  • Chris performs a lot of drop sets, so a workout partner is essential to aid with some forced reps.
  • Chris uses a lot of loudness, particularly in his drop sets, but not too much. He nevertheless completes this volume in a manageable number of sets without going overboard.
  • CBum’s workout regimen fluctuates depending on how he feels and whether he is dealing with any problems, such as his shoulder injury, which occasionally flares up.

Leave a comment below if you have any questions about Chris Bumstead’s Workout Routine!

Final Reflections

We analyzed Chris Bumstead’s workout plan in the hopes that it will help you find a new training split that is effective for you. Chris Bumstead is a champion who is obviously committed to his craft based on how diligently he follows his diet and how hard he practices.

Also, take note of the fact that he weighs over 200 pounds and is a professional bodybuilder. Keep in mind that if you’re significantly smaller, you don’t need to hit the same macros.

Good luck with your exercise!

If you’re planning to try out Chris Bumstead’s workout routine and exercise split please let us know in the comments!

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About Hugh Vinson

Hi there! My name is Hugh, and I am the owner and founder of GentlemenCenter. From Texas, USA, and with 2 sons in recent years I have had the experience of raising 2 young men. I am here to share my experiences with you, and help you with any questions you may have!

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