Chris Bumstead’s Workout Routine & Diet for Muscle Growth


Looking to sculpt a physique that turns heads and dominates competitions? You’re in luck because Chris Bumstead’s workout routine is no secret. The classic physique bodybuilder and Mr. Olympia 2019 winner is renowned for his balanced bulk and aesthetic form. His dedication and unique training approach have made him a standout in the bodybuilding world.

With a towering height of 6’0″ and a solid 225 pounds, Bumstead’s regimen is a blend of intensity and precision. At just 25 years old, he’s already a beacon for fitness enthusiasts aiming for that classic physique. Whether you’re a seasoned lifter or just starting, Chris’s 5-day split routine, featuring favorites like squats and incline dumbbell press, could be your roadmap to success.

Who is Chris Bumstead?

Early Life and Athletic Background

Dive into the humble beginnings of Chris Bumstead and you’ll find a history rich with athletic pursuits. Born and raised in Ottawa, Canada, Chris showed an affinity for sports from a young age. Before weights occupied the central stage in his life, team sports caught his attention. Chris played football and was involved in various athletic activities, laying a foundation for his exceptional body coordination and discipline.

During his teenage years, his focus shifted to the gym. It was here that Chris discovered his true passion and where his genetically gifted frame began to take shape. His natural propensity for building muscle, coupled with a relentless work ethic, prepared Chris for the monumental success that lay ahead in his career.

Rise to Fame in the Bodybuilding World

Chris Bumstead’s journey to bodybuilding stardom reads like an instruction manual for aspiring athletes. Step by step, he crafted an illustrious career in the competitive classic physique space. His turning point came when he earned his Pro card at the age of 21, catapulting him into the limelight. Chris’ rise was not just about his triumphs but also his transparent portrayal of his life, training, and health battles, which has garnered him a massive following.

Key Milestones:

  • Reign as Mr. Olympia: Dominating the Classic Physique category, Bumstead clinched the prestigious Mr. Olympia title four times consecutively from 2019 to 2022.
  • Social Media Influence: His popularity isn’t confined to the stage; with almost 9 million followers on Instagram and close to 2 million YouTube subscribers, Bumstead’s influence extends far beyond traditional bodybuilding platforms.
  • Robust Physique: Measuring a towering 6 feet and tipping the scales at 225 pounds, his aesthetic form has drawn comparisons to bodybuilding legends and inspired a modern generation in fitness.

Chris Bumstead isn’t just a remarkable athlete; he’s an embodiment of classic physique ideals. His balanced proportions, symmetry, and captivating stage presence reflect the golden era of bodybuilding while pushing the boundaries of the sport into the future. Through his dedication and adherence to a regimen that prioritizes both aesthetics and health, Chris has become a contemporary icon, shaping what it means to be a bodybuilder in the 21st century.

By documenting his training routines and lifestyle, Chris plays a pivotal role in educating and inspiring fitness enthusiasts worldwide. His influence is not limited to his trophy case but extends to his ability to motivate others to pursue their dreams with vigor and precision. As you delve into the details of his workout routine, remember that his achievements are backed by years of hard work, strategic planning, and an unwavering commitment to his craft.

Chris Bumstead’s Training Philosophy

Importance of Compound Movements

When diving into Chris Bumstead’s training routine, it’s clear that compound movements form the cornerstone of his regimen. These multi-joint exercises are crucial for building a harmonious and proportionate physique. They’re not just exercises; they’re the bread and butter of any classic bodybuilder’s arsenal. Here’s why you’ll want to incorporate them into your routine:

  • Multiple Muscle Groups: By engaging various muscles simultaneously, compound exercises deliver a powerful punch. Bumstead’s go-to moves include squats, bent-over barbell rows, and incline dumbbell presses.
  • Efficiency: If you’re strapped for time, multi-task with compound movements. They’re time-savers since one exercise works several areas at once.
  • Foundation Building: These exercises help build a strong base of muscle mass, which is essential for a balanced and sculpted body.

Remember, it’s not just about lifting weights but mastering the form to optimize the gains. Think of these movements as sculpting tools, carving the raw stone of your physique into a work of art.

Focus on Progressive Overload

To make continual gains, Bumstead practices a principle known as progressive overload. Here’s a breakdown of how it works:

  • Consistent Advancement: The idea is to incrementally increase the weight or reps over time. Chris uses the double progression method, which means you increase reps first, then weight.
  • Steady Gains: The table below outlines the progression concept:
Double ProgressionMethodology
Rep Range8-10 reps
Weight Increase5-15 pounds after top of rep range is achieved

This approach ensures that you’re constantly challenging your muscles, leading to growth and avoiding plateaus. Don’t just lift; lift smarter by following the Bumstead blueprint.

Training Split and Frequency

The structure of Bumstead’s workout week is just as important as the exercises he chooses:

  • 5-Day Split: This workout split covers all key muscle groups and allows for adequate rest. Chris’s split has become an inspiration for many, as it balances intensity and recovery.
  • Adjustments: While consistency is important, so is listening to your body. If a particular exercise isn’t working for you, don’t be afraid to swap it out. Flexibility in your routine can prevent overtraining and injury.

This framework suits those who are serious about their fitness goals and can dedicate five days a week to their training. However, if you’re finding it tough to keep up, don’t worry. Consider other splits like the 3-day or 4-day alternatives, which might better suit your lifestyle and recovery needs.

Remember, your workout should fit you like a glove. Bumstead knows this well, and he tailors his routine to ensure he’s making the best possible strides towards his classic physique goals. Whether it’s choosing the right exercises, progressive overload, or the workout split, make each choice count on your journey to building your dream body.

Chris Bumstead’s Workout Routine

Continuing your dive into the world of elite bodybuilding, let’s dissect the specifics of Chris Bumstead’s weekly workout regimen. Remember, it’s this strategic routine that aids him in maintaining his classic physique, allowing him to wow judges with his stunning blend of size and symmetry.

Day 1: Chest and Triceps

You’re no stranger to the grind, and neither is Bumstead when Monday hits. Kickstarting the week with chest and triceps, he hits the incline dumbbell press hard—an exercise known for sculpting an impeccable upper chest. Expect to face:

  • 5 sets of Incline Dumbbell Press ranging from 15 reps to just 1 rep by the final set

For the triceps, a mix of compound and isolation movements caters to both strength and definition.

Day 2: Back and Biceps

Come Tuesday, it’s time to switch focus to back and biceps, where Bumstead uses a combination of heavy lifts and meticulous rows. The back routine includes:

  • Deadlifts (4 sets: 10, 8, 8, to failure)
  • Bent-over Rows (4 sets: 12, 10, 10, 8)

Each exercise not only builds raw power but also chisels the muscles to match his distinct frame.

Day 3: Legs

Midweek arrives, and it’s all about legs. Bumstead’s infamous quad-dominant workouts likely feature high-volume squats, presses, and extensions to forge his grand lower body.

“Train legs hard and the rest will follow” might as well be his mantra.

Day 4: Shoulders and Abs

On the fourth day, it’s time for shoulders and abs; this session focuses on creating that sought-after V-taper while carving out a rock-solid core.

  • Expect a mixed bag of overhead presses and lateral raises for shoulder width and density.
  • For abs, a series of planks and leg raises to engrave that core definition.

Day 5: Rest

Even the best need a break. Rest is vital; it’s when the body recovers and grows. Rest days are paramount in Bumstead’s routine, ensuring he’s ready to elevate the intensity for the next cycle.

Day 6: Repeat Cycle with Increased Intensity

After rest, the cycle repeats, but with a twist—increased intensity. You’ll see Bumstead pushing harder, lifting heavier, squeezing out extra reps, or slashing rest times, all to ensure that progressive overload principle is in full swing.

Every gym session, every weight lifted, it’s about being better than yesterday – so whether you’re a seasoned lifter or just starting, take a page out of Bumstead’s playbook and push your boundaries. Remember, it’s the consistency and the will to improve that sets the greats apart. Are you ready to level up your routine?

Chris Bumstead’s Exercise Selection

When diving into the details of Chris Bumstead’s workout routine, it’s evident that his exercise selection is strategic and purposeful—designed for building a physique that’s not just functional but aesthetically pleasing as well. Let’s break down the types of exercises Chris includes in his regimen.

Chest Exercises

The foundation of a strong and sculpted chest is built on compound movements. These exercises target multiple muscles, offering a more efficient workout. Bumstead incorporates a variety of such movements, including:

  • Smith Machine Bench Press: A staple in his routine, this exercise focuses on the pectorals, shoulders, and triceps. Aim for 4 sets of 6-8 reps.
  • Incline Dumbbell Press: This variation works the upper part of the chest. Performing 4 sets of 8-10 reps will help create that coveted upper chest fullness.
  • Chest Dips: Often overlooked, dips are essential for lower chest development. Bumstead suggests 3 sets of 10-12 reps.
  • Cable Fly or Incline Dumbbell Fly: These isolation moves provide that final burn, aiming for 3 sets of 12-15 reps.

Remember, focusing on the mind-muscle connection during these exercises can make all the difference.

Back Exercises

Developing a broad and powerful back is crucial, and Bumstead knows just how to achieve that. His routine includes:

  • Lying Leg Curl: Though a leg exercise, it preps the hamstrings for intense back training. 2 sets of 8-10 reps serve as a good warm-up.
  • Deadlifts: The king of back exercises, deadlifts also engage the entire posterior chain. Chris suggests working up to 2 sets of 4-8 reps with the heaviest weights possible.
  • Seated and Standing Leg Curls: These variations target the hamstrings in succession after deadlifts.
  • Wide Grip Lat Pulldowns: Great for widening the back, with 3 sets of 8-10 reps.
  • Cable Lat Extension: To finish, 2 sets of 10-12 reps using a double grip V-bar attachment.

Rotate in wide-grip pull-ups to replace lat pulldowns for variety and added intensity.

Leg Exercises

Lower body power is as important as upper body symmetry. Bumstead’s leg workouts emphasize hamstring development, key for a balanced look. Here’s a peek at his hamstring-focused training:

  • Starting with lying leg curls followed by deadlifts primes the hamstrings.
  • To further exhaust the muscles, he incorporates seated and standing leg curls—each done for 2 sets of 8-10 reps.

Such concentrated leg exercise choice ensures targeted growth and proportionality.

Shoulder Exercises

Boulder shoulders can’t be achieved without rigorous and varied training. Bumstead incorporates both compound and isolation movements:

  • Seated Dumbbell Shoulder Press: Fundamental for overall shoulder mass. You’re looking at 2 sets of 6-10 reps.
  • Machine Shoulder Press Drop Set: This encourages muscle exhaustion and growth, with 3 sets of 6-10 reps.
  • Seated Dumbbell Lateral Raise Drop Set and Machine Lateral Raise: Here, the focus shifts to the medial deltoids. Make sure to do 2 sets of 8-10 reps and 10-12 reps respectively.
  • Reverse Pec Deck: Don’t forget the rear deltoids—perform 2 sets of 10-12 reps for a complete shoulder development.

Arm and Abdominal Exercises

Bumstead’s arm and abdominal workouts incorporate exercises that are timeless and effective. For arms, his routine includes:

  • Close-grip Bench Press: This triceps builder should be performed with precision. Chris emphasizes the importance of grip spacing for maximum impact. Try to get in at least 4 sets.
  • Dumbbell Curl: A classic move for the biceps, where standing variations add intensity.
  • Chest-Supported Dumbbell Row: As an alternative to bent-over rows, this exercise allows for targeted mid-back engagement.

For abdominals, don’t overlook the power of hanging leg raises, which go beyond muscle sculpting to enhance core stability and strength. Incorporating these core movements ensures a well-rounded and conditioned physique.

The uniqueness of Bumstead’s approach lies not in the complexity of exercises but in his consistency, precision, and dedication to basic movements that promise results. Balance your workout with similar principles, and you’ll set the stage for substantial gains in both strength and aesthetics. Remember, it’s not just about what exercises you do, but how you do them.

Chris Bumstead’s Approach to Sets and Repetitions

When you’re diving into a workout routine like Chris Bumstead’s, it’s not just the exercises that count. It’s also how you perform them. Sets and repetitions (reps) are the foundation of any effective workout plan—and getting them right is crucial for muscle growth and strength. Let’s break down Bumstead’s approach to sets and reps to fuel your workout strategy.

Repetition Ranges for Muscle Growth

Your rep range is essential for your gains. For muscle growth, hypertrophy, it’s suggested to aim for a moderate rep range with sufficient resistance. Take a page out of Bumstead’s workout playbook:

  • Smith Machine Bench Press: 6-8 reps
  • Incline Dumbbell Press: 8-10 reps
  • Chest Dips: 10-12 reps
  • Cable Fly: 12-15 reps

This range encourages hypertrophy by balancing time under tension and muscle fatigue—triggering the growth response you’re chasing. These rep ranges are not set in stone. Modify them based on your strength and endurance levels.

Progressive Overload Techniques

Ever heard of progressive overload? It’s about consistently upping the ante to challenge your muscles. Bumstead nails this concept. He increases the weight once he hits the higher end of his targeted rep range for all his sets. Here’s how you can adopt this method, known as Double Progression:

  1. Choose a weight that lets you perform at least the minimum reps prescribed (say 8 reps).
  2. Stick with this weight until you can hit the top of your rep range (maybe 10 reps).
  3. Once you’ve conquered that, bump up the weight by 5 to 15 pounds and start again.

This simple but effective approach keeps your muscles guessing and growing.

Rest Periods

Rest periods are as crucial as the action itself. Short rests keep the intensity high, while longer pauses allow for maximal effort on heavy lifts. Bumstead’s routine doesn’t specify rest times, which means you’ve got flexibility. Generally, 60 to 90 seconds might work for hypertrophy-focused sessions, but don’t shy away from even briefer pauses when you’re firing through those last reps.

Rest isn’t just about catching your breath—it’s when the magic of muscle repair happens. Optimal recovery, including days off like Bumstead’s scheduled rest day four, lets you hit those sets with everything you’ve got. Remember, your muscles don’t grow while you’re just lifting weights; they grow when you’re recovering. So respect your rest intervals—your muscles will thank you for it.

Your session intensity, exercise choice, and consistency are vital, but how you manage your sets and reps can dial up your results. Get into your zone with these strategies, and watch your strength and physique evolve.

Chris Bumstead’s Nutritional Strategy

When you’re looking to build muscle mass like a pro bodybuilder, understanding the nutritional strategy is as crucial as the workout itself. Let’s dive into the dietary principles that underscore Chris Bumstead’s regimen.

Caloric Surplus for Muscle Gain

To pack on muscle, you’ve got to be in a caloric surplus, meaning consuming more calories than your body expends. Bumstead maintains his colossal physique by eating a whopping 5000 calories during bulking phases. To grow, he strategically increases his caloric intake, fueling those heavy lifting sessions and recovery processes. You’ll see this approach is evident in his offseason diet that incorporates substantial meals throughout the day.

From protein-rich shakes to hefty servings of carbs and healthy fats, every meal is crafted to contribute to his daily calorie goals. Emulating this, you’d aim for a surplus, but it’s essential to tailor the increase to your body’s specific needs.

Here’s a snapshot of Bumstead’s offseason meal plan:

Meal 12 scoops protein powder, almond butter, bagels with ghee, supplements
Meal 2Steak, sweet potato, broccoli
Meal 3Grilled chicken or turkey, white rice, pre-workout supplement
Meal 4Ground beef, carbs (rice or pasta), marinara sauce, supplements
Meal 5Ground turkey, jasmine rice, olive oil
Meal 6Protein powder, oatmeal, almond butter, supplements

Macronutrient Distribution

Balancing macronutrients is another cornerstone of Bumstead’s plan. On any given day, his diet comprises approximately 666 grams of carbs, 156 grams of fats, and 290 grams of protein. This careful macronutrient distribution is central to his success. His offseason stats read like a bodybuilder’s Christmas wish list:

  • Proteins for muscle repair and growth
  • Carbs for energy and recovery
  • Fats for hormonal health and energy

Strike the right balance in your macronutrient intake to optimize your training outcomes and recovery time.

Importance of Proper Hydration

Often underestimated, hydration plays a pivotal role in Bumstead’s routine. While precise water intake isn’t always publicized, drinking plenty of water is a non-negotiable habit. Water is essential for nutrient transport, body temperature regulation, and overall cellular function—crucial when you’re pushing your body to the limits.

To mirror his discipline, make hydration a priority, ensuring you drink consistently throughout the day, not just when you’re thirsty. This supports your body’s demands during intense training sessions and assists in preventing muscle cramps and fatigue.

As you can see, Chris Bumstead’s nutritional strategy isn’t just about consuming large quantities of food; it’s a carefully optimized system that supports his training and physique goals. Think of nutrition as the building blocks of your fitness ambitions. With the right caloric surplus, macronutrient distribution, and hydration, you’ll set the foundation for muscle gain and improved performance.

Chris Bumstead’s Recovery and Rest

Recovery is a critical component of any fitness regimen, especially for a high-caliber routine like the one followed by Chris Bumstead. You’ll find that focusing on recovery is just as vital as the workouts themselves.

Adequate Sleep

Quality sleep is the bedrock of recovery. When you’re aiming for muscle growth and overall fitness, ensuring you get a solid 7-9 hours of sleep each night is non-negotiable. Sleep is when your body does most of its repair work, releasing growth hormones and repairing the microscopic tears in your muscles caused by intense workouts. If Chris Bumstead’s wakeup time of 7:30 AM aligns with getting those precious hours in, you should follow suit. Don’t overlook the benefits of a digital detox; powering down your devices can improve your sleep quality significantly. Give your phone a rest in airplane mode over the night to ensure you’re not tempted to scroll through distractions before bed.

Active Recovery and Mobility Work

Active recovery plays a fundamental role in Bumstead’s routine, encompassing activities that are less intense but still promote blood flow, helping to reduce muscle soreness and improve flexibility. Incorporate elements like:

  • Light cardio to get your blood circulating without overstressing your body
  • Stretching and foam rolling to alleviate muscle tightness and enhance mobility
  • Regular visits to the sauna followed by an ice-cold dip enhance muscle recovery post-workout

Remember, these active recovery strategies are meant to complement your workout routine, not replace your rest days.

Importance of Listening to Your Body

Being in tune with your body helps to avoid overtraining and reduces the risk of injury. It’s crucial to be vigilant about how your muscles and joints feel day-to-day. Take cues from Chris, who religiously listens to his body, and isn’t shy about using ice baths to manage inflammation. This attentiveness allows for consistent training without putting undue strain on the body.

Additionally, the ability to adjust your workouts – whether lightening the load, changing an exercise, or taking an extra rest day – is essential for sustainability. Your workout regimen should adapt with you, and by listening to your body, you ensure long-term progress and fitness health.


Adopting Chris Bumstead’s workout principles can revolutionize your fitness journey. Remember, it’s not just about lifting weights; it’s about the smart application of rep ranges, progressive overload, and rest for muscle development. Your body’s ability to recover is just as critical as the workout itself. Incorporate adequate sleep, active recovery, and listen to your body’s signals. By following these guidelines, you’ll be on your way to building a physique akin to a three-time Classic Physique Mr. Olympia champion. Stay consistent, and watch your efforts translate into remarkable gains.

Frequently Asked Questions

How many hours of sleep does Chris Bumstead consider essential?

Chris Bumstead prioritizes getting a minimum of 8 hours of sleep each night, considering it as important as his rest days.

What is included in Chris Bumstead’s daily diet?

Chris Bumstead consumes 6 meals daily, with an emphasis on clean foods like potatoes, chicken, rice, and steak, totaling about 6,500 calories.

Do bodybuilders require more sleep?

Bodybuilders seeking gains may need more sleep, with some increasing their sleep duration by up to 40 minutes compared to other groups.

What type of workouts does CBum focus on?

CBum’s training routine focuses on aesthetics and includes a combination of compound and isolation exercises with adequate recovery periods.

What is the maximum duration CBum spends training daily?

The longest training duration for CBum is about 3 hours and 15 minutes daily, including cardio and weight training sessions.



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