Chris Bumstead is one of the top modern bodybuilders the current era.
In addition to his YouTube channel, which boasts more than 1.1 million viewers, Bumstead is also the 2019 and 2020 Mr. Olympia Classic Physique champion. 2021 Mr. Olympia Classic Physique champion.
The question is, what does the Chris Bumstead workout routine look like? And, how do Chris Bumstead train and diet to be a winner of the Olympia three times in consecutively?
This article will cover everything you must learn about Chris Bumstead’s training regimen and his training philosophy.
Let’s go to work.
Who Is Chris Bumstead?
Chris Bumstead, also known as CBum Chris Bumstead is a Canadian bodybuilder and YouTuber who is originally of Ottawa, Canada.
Bumstead was born February 2 in 1995. According to his biography on the internet Bumstead began lifting weights when he was 14 years old.
Chris was competing in bodybuilding at 19 and eventually obtaining the IFBB Pro card at 21.
In the year 2019, Chris Bumstead won his first Mr. Olympia Classic Physique and is the reigning champion since then.
Today, Bumstead documents many of his diet regimens, workouts and training theories on his highly viewed YouTube channel.
6 Chris Bumstead Stock Photos
Chris Bumstead Bodybuilding Stats
Before we get right into Chris Bumstead workout routine, let’s review some basic facts to help you appreciate how amazing Chris Bumstead truly is.
Chris Bumstead’s bodybuilding stats:
- Height: 6’1”
- Seasonal Weight approximately 260 pounds (118 kg)
- Contest Weight: Approximately 235 pounds (107 kg)
- Birthday: February 2nd, 1995
Bumstead is well-known for his ability to get into incredible competition form. If you’ve seen any of Bumstead’s YouTube channel or even training clips it’s no wonder to learn that he’s the reigning champion.
The Chris Bumstead Workout Routine
Chris Bumstead’s workout generally is a five-day split which targets all body’s major organs. Bumstead might alter his routine according to injuries or his schedule for travel, but typically, he exercises back and forth between chest, hamstrings shoulders, and quads a few times every week.
If you’re trying to replicate this Chris Bumstead workout, here’s how his workout is broken down throughout the day:
Monday: Back Day
The past has shown that Bumstead has practiced to train for his first every day. If you purchase his programs or look up his YouTube channel it’s pretty normal.
Chris Bumstead’s return training routine:
- Deadlifts 4 sets, generally trying to do 10 reps, and gradually decreasing it to 8 reps as he increases the weight.
- Bent-Over Rows: 4 sets (12 10, 10 and 8 reps using greater weight)
- Lat Pulldown 4 sets of approximately 10-15 reps, the last set until failure
- Straight Arm Pulldowns Four sets of 10- 15 reps. Last set until failure.
- Dumbbell Row Four sets (15 12, 10 10, 10 reps)
- Machine Row three sets (20 reps or the highest volume you are able to manage)
- Hyper Extension Two sets, failing each
It’s a lot of weight for a routine that is back however, as you’ll notice in CBum’s workouts volume is the key to the game.
Tuesday: Chest & Biceps
Similar to his earlier days, Bumstead adds a lot of workouts and intensity to his day.
Chris Bumstead’s chest exercise:
- Incline Dumbbell Press: 5 sets (15, 15, 12 10, and 12 reps)
- Bench Press 4 sets (12 10, 8 eight reps)
- Inline Flys 3 sets (15 12, as well as 12 reps)
- Cable Flys 3 sets (15 12, with 12 reps)
- “Push-Ups 3 sets until failure
- Barbell Curls Three set (12 -15 reps)
- Preacher Curls Three set (10 to 12 repetitions)
- Hammer Curls Three sets (10 -12 reps)
In the video above, Chris explains more about the chest exercise he does and what his training will look prior to Mr. Olympia.
Wednesday: Hamstring & Glutes
After training the upper body for two days in consecutive days The next step in Chris Bumstead’s routine is to target hamstrings as well as glutes to develop the leg.
Here’s Chris Bumstead’s Hamstring and glue exercise looks:
- Leg Curls Four sets (15 reps, and the the last set until failure)
- Romanian Deadlifts Four sets (15 -20 reps)
- Standing Leg Curl Four sets (8 up to 10 repetitions)
- The Reverse Hack Squat four Sets (15 up to 20 repetitions)
- Knuckbacks with Glue Three (3) sets (12 -15 reps)
A lot of people only have one leg day. Chris Bumstead’s leg exercise is divided into two separate days, meaning the quads will come later during the week!
Thursday: Shoulders & Triceps
A different aspect that is interesting about Chris Bumstead’s exercise routine is that he works chest and biceps exercises and later does triceps and shoulders.
Many people believe this is superior as it lets you work your triceps a lot harder on a shoulder day, rather than working them out on chest day, at which your muscles are already exhausted.
I do the exact process and have found that you can get heavier and, hey, I believe CBum is well-versed in his work!
This is what’s on Chris Bumstead’s shoulder and triceps exercise:
- dumbbell Lateral Raise Three sets (15 reps)
- Dumbbell Shoulder Press Three sets (12 reps)
- Barbell Front Raise Three Sets (12 reps)
- Single Arm Cable Raising 4 sets (20 15, 12, and 15 reps)
- Upper Right Rows 3 sets (15 12 with 12 repetitions)
- Face Pulls 3 sets (15 12, as well as 12 reps)
- Machine Lateral Raises: 3 sets (15 reps)
- Dips Four sets (12 -15 reps)
- Skull Crushers: 4 sets (12 to 15 reps)
- Cable Kickbacks 3 sets (12 8, and 10 reps)
Bumstead often throws rope pulldowns in order to strengthen triceps.
The final portion of Chris Bumstead workout split is to work on quads.
It’s a intense day for Bumstead normally, so be certain to finish your week in style!
This is what happens during Chris Bumstead’s leg exercise:
- Leg Extensions Three sets (15 reps)
- back squats 6-sets (10 -12 reps) however, at times Chris is heavier and reduces reps.
- Leg Press: 4 sets (20 20 reps, 20, 15 reps 12, 12 reps)
- standing lunges 4-sets (8 to 12 repetitions)
- Standing Calf Raise 4-sets (10 12 to 13 reps)
- Hip Adductors 4-sets (10 -12 repetitions)
Weekends: Rest Days
Most of the time, Chris Bumstead doesn’t train on weekends and makes use of the time to recover and rest.
One thing to note regarding Chris Bumstead’s workout schedule is that he typically performs low-intensity, fasted aerobics in the mornings, too.
It could be 20 minutes of cycling or walking for 30 minutes using the treadmill, or the stairmaster.
However, Chris still takes care of his fitness routine even in the off-season when he’s building muscle and weight.
How Chris Bumstead Trains
It’s actually a little difficult to create the entire Chris Bumstead workout plan because his training is flexible and is based on the way his body feels and what time of the year he’s during his off-season.
However, in this interview featuring Generation Iron, Bumstead explains something more about his philosophy of training and training style.
A few key lessons to take away from the way Chris Bumstead workouts include:
- Drop Sets Are Important The majority of Chris sets also have drop sets, particularly if Chris reduces his set count for the day.
- Training Partners Support because Chris is able to do numerous drop sets and sets, a partner in workout can be crucial to assist by completing some of the reps.
- Don’t overdo volume: Chris does a large volume, particularly using his dropsets. However, he manages to get this volume with only a few sets and doesn’t do an insane amount of sets.
- Listen to Your Body CBum’s exercise routine differs based on his physical condition and whether he’s dealing with any injuries, for instance, the shoulder injury that sometimes gets worse.
Chris Bumstead’s Diet – How Does He Eat?
Once you’ve got your Chris Bumstead workout plan, you’re eager to get to the gym and make gains!
However, diet is just as important as training, or perhaps even more important.
As with his workout, CBum doesn’t miss a moment when it comes down to a healthy diet.
There are a lot of videos on Chris Bumstead’s diet and lifestyle on YouTube and he frequently uploads “full day of eating” videos on his YouTube channel.
He also participated in an Bodybuilding.com video in which he explained what he eats
This video shows Chris consumes six meals to consume 3,325 calories.
Here’s Chris Bumstead’s diet is like during the typical day:
- Breakfast 600 grams of potatoes which he airfries, three whole eggs and 300 milligrams of whites from eggs and the condiment ketchup (776 calories)
- Pre-Workout Meal The chicken’s breast, the spinach as well as rice (593 calories)
- post-workout meal Bananas as an energy source and 16 ounces sweet potatoes Chicken breast (721 calories)
- Meal Four: Stri fried veggie mix, chicken breast, rice (570 calories)
- Dinner chicken breast, sweet potato, plus avocado (1,048 calories)
- Food item Six 200 grams Salmon and 300 grams of rice (617 calories.
- 4325 calories
- 307 grams of protein
- 519g carbs
- The fat content is 113g
It’s just an eating day, however it’s representative of how Chris Bumstead’s eating habits look like.
Additionally, he uses shakes with protein to help him reach his macros, and choices of food can change from day to day.
But, you can expect plenty of eggs, chicken as well as salmon, rice along with potatoes when you adhere to CBum’s diet!
How Does Chris Bumstead Cook & Meal Prep?
Chris Bumstead is very diligent in his eating habits, and usually isn’t a cheater on post-show videos that he uploads to the YouTube channel.
In addition, Bumstead cooks most of his meals from scratch as he works from home and would like his meals in the off-season to be a little more delicious.
This is why he has condiments such as Ketchup but he does track every meal he consumes and ensures that it all can be included in his macros.
Frequently Asked Questions
After we’ve discussed Bumstead’s diet and workout routine Below are some frequently asked concerns people have regarding the famous bodybuilder.
How Many Days A Week Does Chris Bumstead Workout?
Chris Bumstead usually works out every day of the week, and makes use of weekends as a rest day. Chris Bumstead also engages in low-intensity fasted cardio to maintain his heart health and burn off some extra calories.
How Long Has Chris Bumstead Been Training?
Chris Bumstead was very active and was a sports enthusiast in his early years and into his teens. He began his weight training at the age of 14 and started competing in bodybuilding when he was 19.
Chris Bumstead Poster
I hope that our review of Chris’s training regimen will help you choose an exercise routine that will work for you.
Chris Bumstead is a champion and is dedicated to his sport by the amount of time he spends training and how meticulously he works in his food habits.
Be aware that the bodybuilder is a professional and weighs in excess of 200 pounds. That means that you don’t have to achieve the same weights and macros even if you’re less Keep this in your mind!
Good luck with your fitness routine!
Tell us in the comments if planning to test the workout split of CBum!