Bodybuilder Chris Bumstead Workout Routine & Weight-reduction plan

The golden era of bodybuilding was the whole lot great concerning the sport.

It had huge personalities, aesthetic physiques, and a superstar athlete to be the frontman. This era is so influential that fifty years later, we’ve a whole class dedicated to bringing it back to life. The classic physique division is each a throwback and a look forward to the long run of the game.

For the past 4 years, the classic physique has been dominated by one man: Chris Bumstead. He’s the reigning Olympia Classic Physique champion, winning the show in 2019, 2020, 2021, and 2022.

With almost 9 million followers on his Instagram account and shut to 2 million YouTube channel subscribers, it’s secure to say Chris Bumstead is the present face of bodybuilding. And it is easy to see why. 

The skilled bodybuilder is arguably essentially the most aesthetic guy on the planet. For the primary time in many years, the lifting community has a champion bodybuilder to aspire to seem like. And while we may not give you the chance to copy his exact results, we are able to actually learn a thing or two from how Chris Bumstead trains.

Table of Contents:

• Who Is Chris Bumstead?
• Chris Bumstead’s Training Split
• Chris Bumstead’s Workout Routine
• Chris Bumstead Programming Suggestions
• Chris Bumstead Weight-reduction plan & Supplementation

Who’s Chris Bumstead? 

Chris Bumstead, age 27, was born and raised in Ottawa, Ontario, Canada. At six feet tall, he has a contest weight of 225 kilos. Within the offseason, he typically gets as much as 260 to 265 kilos. Bumstead is the present champion of the Mr. Olympia Classic Physique division.

Chris Bumstead is the primary Mr. Olympia who could just as easily be classified as a fitness influencer. He documents his training and nutrition on his YouTube and Instagram accounts, like this shoulder workout, giving a behind-the-scenes have a look at what it takes to be a champion. 

Along with competing, he is a component owner of a complement company called Raw Nutrition.

Chris Bumstead’s Workout Routine & Training Split

The Chris Bumstead workout split follows an unconventional 8-day training split, which involves training three days in a row, followed by one rest day.

Except for his back, the Chris Bumstead workout routine hits each muscle group once per week. Bodybuilders have had great success with similar bro split style workout routines for many years. 

Although high-frequency training is usually seen as evidence-based, training frequency doesn’t significantly or meaningfully impact muscle hypertrophy when the amount is equated.

Simply put, it doesn’t matter how often you train each week when the variety of sets you do for every muscle group per week is identical. It is also notable that the cbum workout plan breaks his lower body parts into two sessions: one quad-focused and the opposite hamstring based. 

Chris Bumstead Workout Routine: Off Season Training

Admittingly, the Chris Bumstead workout plan doesn’t all the time follow super strict guidelines. Subsequently, exercises are subject to alter barely.

With that said, the general structure of his training may be very consistent. One thing you’ll notice watching Chris Bumstead train is his emphasis on the fundamentals. He uses a wide range of movements, utilizing each free weights and specialized machines.

Day 1: Chest

The primary session of the week is everyone’s favorite: chest workouts. Chris Bumstead has been coping with a shoulder injury for the past couple of years, and paradoxically, the injury affects his chest training greater than shoulder work. Since his chest is a weak point, he focuses on movements that do not cause pain.

Chris Bumstead’s chest workout starts with him lying prone on an incline bench and performing light dumbbell Y-raises. The workout begins with an incline dumbbell press. The goal is to work as much as two heavy sets of near-maximal weight within the 8 to 10 rep range.

Next up: Stay on the incline bench for 2 sets of dumbbell incline flies. Get a very good stretch at the underside and a tough contraction at the highest.

The third movement is the Hammer Strength machine incline press. Perform two working sets, with a drop set on each. Start the second set on the identical weight because the drop set from the primary set.

After that, knock out three sets of fifteen on the pec deck before ending up with two sets of push-ups to failure. By the top of the pushups, your chest needs to be smoked. For those who’re following his plan but want some push-up variations to mess around with, there are many options. 

Cbum Workout: Chest Day

Day 2: Quads and Calves 

Day two of the Chris Bumstead workout is quads and calves. That is the massive leg development day of the week. 

Start by getting a very good warm-up with a superset of leg extensions and the adduction machine. Chris Bumstead feels the adduction machine is the key to warming up for squats.

After just a few warmup sets, stay on leg extensions for 2 working sets. Then, on the second set, perform a drop set. 

Next up is the major exercise of the workout: smith machine squats. Working up in weight, Chris Bumstead performs just a few low rep warmup sets to not waste energy. The goal is to work as much as the heaviest weight possible for six to 10 reps. After the highest set, drop the burden by about five percent for the second set. 

During squats, he wears a belt and a pair of knee sleeves. Interestingly, he performs your entire workout with none shoes on.

You will notice there aren’t any standing lunges (or lunges of any kind) in Chris Bumstead’s quads routine. As an alternative, the workout concludes with a tri-set of unilateral leg press, body weight sissy squats, and seated calf raises. The unilateral leg press takes some pressure off the lower back and lets you give attention to one leg at a time.

Cbum Workout: Quad & Calf Day

Day 3: Back (thickness)

Day three is the primary Chris Bumstead back workout of the week. On this workout, the main focus is on back thickness. 

With no specific warmup, Chris Bumstead jumps right into the primary exercise of the day, a lat pulldown using an underhand close grip. This will likely be the one pulldown variation of the day. 

Next up is a chest-supported dumbbell row using an incline bench. This can be a highly underrated exercise and infrequently takes a backseat to bent over barbell rows and the seal row. Nonetheless, the dumbbell chest-supported row is a fantastic alternative to bent over rows.

The third exercise of the day is a chest-supported t-bar row with a neutral grip. The secret’s getting a full scapular retraction as you pull the burden into your chest. On the second set, perform a drop set.

After that, move over to the machine chest supported row. Each chest-supported row variation hits the back from a special angle. Changing the grip, angle of pull or elbow position can change how the movement targets the muscle. 

The last exercise of the back training programs a lat extension using a Vulken cable attachment.

Cbum Workout Routine: Back Day

Day 4: Rest 

Note that day 4 is a rest day, so we aren’t including much information here. Take it easy, and let your muscles heal. Be sure you establish how much protein you’ll want to construct muscle, and keep your intake just as high on rest days.

You may’t go unsuitable with adding chocolate whey protein to your each day weight loss plan, but there are tons of great protein powders to select from.

Day 5: Shoulders

Chris Bumstead’s shoulders workout starts with an intensive warmup of band dislocations and internal and external rotations. 

The primary exercise of the day in Chris Bumstead’s shoulder workout is a seated dumbbell shoulder press. Slowly work up in weight, performing multiple light warmup sets. The 2 working sets needs to be as heavy as possible. Chris puts a number of emphasis on shoulder press strength within the offseason. His goal is to give you the chance to shoulder press 140-pound dumbbells before he starts to prep for the Olympia.  

The second exercise of the day is a machine shoulder press. On the third set, do a drop set to get in some more volume. 

Next up is a seated dumbbell lateral raise. Doing these seated helps eliminate cheating. Next, perform a drop set on each sets. Once you might be done, hop over to the lateral raise machine to complete off your lateral delt exercises. 

The Chris Bumstead workout concludes with two complex sets of reverse pec deck to hit the rear delts.

Cbum Workout: Shoulder Day

Day 6: Hamstrings and Back Width 

The second leg workout of the week focuses on Chris Bumstead’s hamstring exercise routine with a little bit of back work sprinkled in at the top. 

The workout starts with lying leg curls. Doing the leg curls before deadlifts act as a pre-exhaust for the hamstrings. Chris loves deadlifting heavy. Plus, having quantitative goals is a fantastic option to maintain motivation in the course of the offseason. So work as much as the heaviest weight you’ll be able to handle for 4 to eight reps. 

After deadlifts, hit the hamstrings with two more leg curl variations, seated and standing, before moving onto the back. 

The primary back exercise is wide grip lat pulldowns. You may rotate in wide-grip pull-ups on this spot as well. Finish the workout with two quick sets of cable lat extensions using a double grip v-bar attachment.

Cbum Workout Routine: Hamstring & Back Day

Day 7: Arms 

Last but not least: Arms, which is the major area Chris is attempting to construct this offseason. 

Begin Chris Bumstead’s workout routine with rope press downs before moving to incline dumbbell skull crushers. Start these along with your elbows pointing directly up on the ceiling to maintain the give attention to the triceps. You may drop your elbows at the top of the set to get in just a few extra reps. Instead, you’ll be able to perform one or two handed grip barbell skull crushers, ez bar skull crushers, or reverse grip barbell skull crushers.

After two triceps exercises, EZ bar preacher curls are the primary biceps movement. As an alternative choice to using the EZ bar, you can too go for machine preacher curls.

Next up is nice old fashion dumbbell biceps curls. Again, give attention to rotating the wrist outward at the highest. For those who’re following this program but want variation, hammer curls are one other great option.

The last triceps exercise is a cable cross-body triceps extension. Set the cable at about head height. Using one arm at a time, extend your hand from the alternative shoulder horizontally to full extension. 

Finish cbums workout with a low pulley cable curl using a v-bar handle.

Cbum Workout: Arm Day

Day 8: Rest 

Again, here’s your reminder to hit your protein goals, get adequate rest, and let your muscles rest and repair.

Chris Bumstead Workout Programming Suggestions

Chris Bumstead’s workout plan involves training hard and heavy with moderate volume utilizing a double progression loading scheme. During a Chris Bumstead workout, he goals to get not less than ten reps before increasing the burden.

Double progression is a straightforward option to construct progressive overload into your training and follow the identical principles because the Chris Bumstead workout. It goes like this: You’re employed in a programmed rep range (8-10, for instance) and persist with the identical weight for so long as needed to succeed in the highest of that rep range.

When you hit the highest of that rep range for the programmed variety of sets in each Chris Bumstead workout, you increase the burden by 5 to fifteen kilos and repeat the method. Essentially, you mostly try to extend reps first, after which once you might be capable, increase the burden. This is the reason it is named double progression.

The Chris Bumstead workout split can be an enormous fan of utilizing drop sets to extend training intensity and maximize muscle growth. Drop sets are whenever you do a set near failure with a given load, and with minimal rest, perform as many reps as possible with reduced weight.

Chris Bumstead Weight-reduction plan and Supplementation

Even within the offseason, Chris Bumstead’s weight loss plan is spot on nutrition-wise and crammed with healthy foods. Based on his full day of eating videos on YouTube, he tracks his food using My Fitness Pal. 

1) Offseason Weight-reduction plan:

Within the offseason, he eats roughly 5,000 calories broken up into 265 to 290 grams of protein, 550 to 650 grams of carbs, and around 150 grams of fat.

His weight loss plan consists of mostly minimally processed whole foods he cooks himself. Nonetheless, he also takes advantage of a meal prep service called Trifecta Nutrition for convenience. Notice it’s an honest amount of food. It is vital to understand that even when you’re following the Chris Bumstead workout, most individuals likely still won’t need as many calories as him.

A day of eating for Chris Bumstead within the offseason looks just like the following:

In search of more information on the Chris Bumstead bulking weight loss plan? Take a look at the video below as he discusses it intimately.

2) Supplements:

We just mentioned just a few key supplements that Chris Bumstead includes alongside his workout routine and weight loss plan. One which he uses commonly is Revive Glucose, which when paired with higher-carb meals, helps you best utilize those carbs and lowers your blood sugar.

One other complement, which he adds to his shakes, is Revive Glutamine, and it helps with the whole lot from aiding your immune function to promoting digestive health to supporting muscle recovery.

Chris Bumstead also has his own line of supplements, including protein powder and pre-workout. Take a look at the CBum Whey Isolate Protein Powder and pick from a wide array of wonderful flavors. Birthday cake, anyone?

And, to search out the very best pre-workout flavor for you (trust me, you’ll be wanting the energy before tackling a Chris Bumstead workout), take a have a look at the CBum Pre Workout flavors.

You will be training, eating, and complement like CBum very quickly!

Chris Bumstead’s Workout Routine: Simplicity & Consistency

Following Chris Bumstead’s training and weight loss plan plan won’t guarantee a Sandow trophy, however it’ll actually get you gains. And when you’re not ready for an 8-day training schedule, there are many other great workout splits to assist you see results.

Remember, Chris Bumstead’s workout and weight loss plan follow very basic training principles, specializing in consistency, progressive overload, and proper weight loss plan.

You might be surprised by the simplicity of the Chris Bumstead workout and weight loss plan. The reality is, there aren’t any secrets or special techniques to what the famous bodybuilder does in his training routine that may not semi-common knowledge.

All of it comes right down to consistency and energy. There is no such thing as a substitute for the work.