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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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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

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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.

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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)

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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:

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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)

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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)

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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)

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

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Saturday and Sunday: