Chris Bumstead Workout Routine (2024)

What does Chris Bumstead’s workout routine look like?

Chris Bumstead is one of the world’s most popular and elite classic physique bodybuilders. Bumstead has accomplished a lot throughout his career, and as a result, he is looked at by some as having the ideal physique for the division. Judges typically look for someone to have a fair amount of bulk while competing.

In 2019, Bumstead won Mr. Olympia, and he had been battling back and forth with former champion Breon Ansley for many years but was finally able to win.

He was chosen to reveal what his training looks like. Although it’s not an easy routine, he has uploaded several videos to explain the entirety of his workout routines.

Within this article, we’ll discuss Chris Bumstead’s workout routine, diet, and supplements:

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Current Stats

Workout Principles

Chris Bumstead liked to play a lot of sports growing up. He was always in the gym, and from there, he fell in love with training. He started to develop what he thought was a “good” physique.

When he met his close friend and sister’s boyfriend, Ian Valliere, he started considering competing. Valliere was and is still a huge mentor to him. He inspired Bumstead to step on stage.

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Chris Bumstead Workout Routine

Chris Bumstead’s workout routine includes a 5-day training split, and he likes to train back chest, hamstring, glutes, shoulders, and quads. Some of his favorite exercises feature squats, incline dumbbell press, and bent-over barbell rows.

Here is Chris Bumstead’s workout routine:

Monday: Back

On Monday, Bumstead does a back routine by doing 7 exercises.

Here is Chris Bumstead’s back routine:

1. Deadlifts (4 sets, 10, 8, 8, to failure)

2. Bent-Over Rows (4 sets, 12, 10, 10, 8 reps)

3. Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups (4 sets, 12-15 reps)

4. Straight Arm Pulldowns (4 sets, 12-15 reps)

5. Dumbbell Rows (4 sets, 15, 12, 10, 10 reps)

6. Machine Rows (3 sets, 20 reps)

7. Hyper Extensions (2 sets, to failure)

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Tuesday: Chest and Biceps

On Tuesday, Bumstead does a chest and biceps routine by doing 9 different exercises.

Here is Chris Bumstead’s chest and biceps routine:

1. Incline Dumbell Bench Press (5 sets, 15, 15, 12, 12, 10 reps)

2. Smith Machine Bench Press (4 sets, 12, 10, 8, 8 reps)

3. Incline Dumbell Fly’s (3 sets, 15, 12, 12 reps)

4. Cable Fly’s (3 sets, 15-12 reps)

5. Push Ups (3 sets to failure)

6. Barbell Curls (3 sets, 15 reps)

7. Reverse Barbell Curls (3 to failure)

8. Machine Preacher Curls (3 sets, 10-12 reps)

9. Hammer Curls (2 sets, 10-8 reps)

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Wednesday: Hamstrings and Glutes

On Wednesday, he does a hamstrings and glutes routine by doing a total of 5 exercises.

Here is Chris Bumstead’s hamstring and glutes routine:

1. Lying Leg Curls (4 sets, 15 reps)

2. Straight Legged Deadlifts (4 sets, 15-20 reps)

3. Standing Leg Curls (2 sets, 4-5 reps)

4. Reverse Hack Squat (4 sets, 15-20 reps)

5. Single Legged Glute Pushdowns or Glute Kickbacks (3 sets, 12-15 reps)

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Thursday: Shoulders and Triceps

On Thursday, Bumstead does a shoulder and triceps routine by going to 11 different exercises with an average of 3 sets and 10 reps.

Here is Chris Bumstead’s shoulders and triceps routine:

1. Dumbbell Lateral Raises (3 sets, 15 reps)

2. Dumbbell Shoulder Press (3 sets, 12 reps)

3. Barbell Front Raise (3 sets, 12 reps)

4. Single Arm Cable (4 sets, 20, 15, 12, 12 reps)

5. Upright Rows (3 sets, 15, 12, 12 reps)

6. Rope Face Pulls (3 sets, 15, 12, 12 reps)

7. Machine Lateral Raises (3 sets, 15 reps)

8. Bench Dips (4 sets, 12-15 reps)

9. EZ-Bar Skull Crushers (4 sets, 12-15 reps)

10. Reverse Grip Barbell Skull Crushers (4 sets, 8-10 reps)

11. Single Arm Cable Kickbacks (3 sets, 12, 10, 8 reps)

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Friday: Quads

On Friday, Chris Bumstead does a quads routine by doing 5 different exercises.

Here is Chris Bumstead’s quads routine:

1. Leg Extensions (3 sets, 15 reps)

2. Squats (2 sets, 8 reps)

3. Leg Press (4 sets, 40, 30, 20, 10 reps)

4. Leg Extensions (4 sets, 15 reps)

5. Standing Lunges (4 sets, 6-8 reps)

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Saturday and Sunday: Rest

On Saturday and Sunday, Chris Bumstead rests.

Chris Bumstead Diet

Chris Bumstead eats around 6 meals per day and aims to get in approximately 6,500 calories each day.

He tries to eat clean foods such as rice, chicken, potatoes, and flank steak. He tries to eat as much food as he needs. Sometimes he adds Ezekiel bread with almond butter to his chicken and rice meals.

Here is Chris Bumstead’s diet:

1. Breakfast

  • Eggs
  • Oats

2. Snack

  • Protein Shake

3. Lunch

  • Chicken
  • Jasmine Rice
  • Vegetables

4. Dinner

  • Chicken
  • Pasta
  • Asparagus
  • Broccoli

5. Snack

  • Eggs
  • Vegetables

6. Snack

  • Protein Shake

7. Snack

  • Fish
  • Rice

Supplements & Recommendations

Chris Bumstead uses the following supplements to help fuel his gains:

  • Whey Protein
  • BCAAs
  • Glutamine
  • Creatine
  • Multivitamins
  • Omega 3 Supplements
  • Pre-Workout

Whilst we don’t know the exact brand of supplements Chris Bumstead uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

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Best BCAA

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Summary

Chris Bumstead always stays true to himself, and he has always been a fan of the best bodybuilders of all time. Bumstead has kept his core and waist tight instead of feeling pressured to pack on too much size.

If there is something that we can learn from him is that we should always set our ambitions high and reach for them. He achieved his first goal of becoming a professional bodybuilder when he was 21 years old.

If you enjoyed this routine, check out some of our other bodybuilder workout routines:

  • Mike O’Hearn Workout Routine
  • Brandon Carter Workout Routine
  • Thor Bjornsson Workout Routine
  • Markus Ruhl Workout Routine
  • Obi Vincent Workout Routine
  • CT Fletcher Workout Routine
  • Simeon Panda Workout Routine
  • Rich Piana Workout Routine
  • Greg Doucette Workout Routine

What do you think about Chris Bumstead’s workout routine and diet? Leave a comment below.

Chris Bumstead Workout Routine (2024)

FAQs

What is Chris Bumstead's workout routine? ›

Chris Bumstead's Workout Routine & Training Split
DayMuscle Groups
Day 1Quads and Calves
Day 2Chest (Plus Some Triceps)
Day 3Back (Thickness) (Plus Some Bis)
Day 4Rest
4 more rows

Is a 5 day split too much? ›

'There are fewer benefits to a 5-day workout split but it does mean you can specialise more on certain muscles which can be beneficial for people who are more advanced or have much better recovery capabilities,' Upton says. 'Generally, 3-4 days is optimal for most people for training output and recovery. '

How much does Chris Bumstead eat a day? ›

Olympia champion Chris Bumstead is no average person. When it comes to bulking during the offseason, the bodybuilding legend is not satisfied to just take in an extra few hundred calories or even 1,000 calories; Instead he says he intakes roughly 5,000 calories a day while bulking.

Is hitting legs once a week enough? ›

Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine. For instance, a good plan would be to work on calves one day, thighs the next and then hips during the final session.

Is 6 days at the gym too much? ›

If you're trying to improve your overall health and wellness, three to five workouts per week should be sufficient. However, if you're looking to add muscle mass or improve your athletic performance, you may need to increase your gym time to five or six days per week.

Is a gym 3 times a week enough? ›

Your Training Frequency: 3 times per week

Keep it simple: Aim for three full-body workouts per week, resting at least one day between workouts. “You want to spend two-thirds to 75 percent of that time strength training, and the other 25 percent to one-third on heart rate work,” he says.

Is 6 days a week overtraining? ›

Training six days a week is not too much, but can lead to overtraining. Overtraining occurs when the body doesn't get enough time to recover and build muscle. To prevent overtraining, it's best to train four or five days per week with at least one day of rest in between each workout.

Is 7 day split bad? ›

Research shows that muscles need more than 24 hours of recovery, ideally 48 hours or more, to be fully recovered. If you train on all 7 days, you need to split your routine up so you're allowing adequate recovery time for a muscle group before training it again.

Does Chris Bumstead eat pasta? ›

Post-Workout: 1,154 Calories

“This is when I have my largest appetite.” After a training session, Bumstead tosses 180 grams (145 grams of carbs) of brown rice pasta in a pot of boiling water. The pasta is mixed with 100 grams of beef, 100 grams of turkey, and 250 milliliters of marinara sauce.

How many eggs does Chris Bumstead have? ›

Sample Chris Bumstead Contest Prep Meal Plan

Meal 1: 160 g 93/7 ground turkey, 2 whole eggs, 3 slices wheat bread (15 g carb each)

How heavy is Bumstead? ›

Chris Bumstead
Christopher Adam Bumstead
BornFebruary 2, 1995 Ottawa, Ontario, Canada
Height6 ft 1 in (185 cm)
WeightContest: 230 lb (104 kg) Off-season: 264 lb (120 kg)
Professional career
6 more rows

How big is a cbums chest? ›

Cbum sitting at 51 inches around the chest, and Arnold is 57. Cbum's chest is 51, Mine's 47.

Who is bigger Arnold or Chris Bumstead? ›

Both men are comparable in height and weight, and each one has their own strengths. Schwarzenegger's voluminous chest, bulging arms, and small waist may give him an advantage, while Bumstead's lower body and world-class conditioning would be hard to beat.

How did Chris Bumstead get big? ›

Chris Bumstead's workout routine is a crucial element in his journey to building an enviable physique. His training regimen is characterized by intense workouts, meticulous planning, and a focus on targeting specific muscle groups.

How often does Chris Bumstead workout? ›

Bumstead's training program often revolves around a traditional 5-day training split targeting different muscle groups on different days. This split allows for adequate rest time while ensuring each muscle group is targeted regularly.

What is Cbums disease? ›

Olympia Classic Physique title. Although he has achieved an abundance of success in his career, it was not all hunky-dory for him. In fact, in 2018, Cbum opened up about his sufferings as a result of an auto-immune disease called IgA Nephropathy.

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