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WORKOUT ROUTINES

Chris Bumstead Workout

Routine
By Emmy Wallin

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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will get a small commission at no
extra cost to you. All opinions remain
our own.”

Current Stats
Height: 183 cm – 6’0”

Weight: 102 kg – 225 pounds

Age: 25 years old

Birthday: 2nd of February, 1995

Accolades: IFBB North American

Championships, Winner, 2016

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)

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6. Barbell Curls (3 sets, 15 reps)

7. Reverse Barbell Curls (3 to failure)

8. Machine Preacher Curls (3 sets, 10-

12 reps)

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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)

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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.

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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)

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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.

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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.

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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

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2. Snack
Protein Shake

3. Lunch
Chicken

Jasmine Rice

Vegetables

4. Dinner
Chicken

Pasta

Asparagus

Broccoli

5. Snack
Eggs

Vegetables

6. Snack
Protein Shake

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