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Anyone who likes bodybuilding and maintaining their physique must have heard of Chris Bumstead. We can even say he is an inspiration for many aspiring bodybuilders worldwide.
But, the question is, what does he do to maintain his perfect Olympia classic physique? What does the Chris Bumstead workout routine consist of?
Before moving on to that part, let us properly introduce the legendary bodybuilder, Chris Bumstead.
Who Is Chris Bumstead?
Chris Bumstead is a 27-year-old professional Canadian bodybuilder and the current Mr. Olympia Classic Physique winner. He has been crowned a winner for 3 consecutive years since 2019.
He is very passionate about training and seeing the transformation in his physique. His love for workouts and physical maintenance makes him a champion bodybuilder.
Chris Bumstead is also a fitness influencer on Instagram who openly talks about his best workout routine and diet plan to his followers. Moreover, he has uploaded detailed guides and videos about his professional life and exercise routines on his Youtube channel for others to learn.
To keep consistent with his physique, Chris has to take in a large number of calories every day through food rich in various nutrients. These nutrients include high protein pancakes, almond milk, mixed salad, grilled chicken breast, etc. We will have a go-through of one of Chris Bumstead's meal plans in this article.
But before we jump to the routines and meal plan, let's learn some stats to understand the Chris Bumstead workout routine better.
Chris Bumstead Stats
Height: 6ft. 1inch
Weight: 102 kg
Off-season weight: 118 kg
Contest weight: 107 kg
Chest: 51 inch
Waist: 30 inches
Bicep: 20 inch
He developed a love for exercise and intense workouts from a young age. Chris Bumstead religiously follows his training program and adheres to his diet. Thanks to it, he has accomplished all his goals and wins while keeping up with his classic physique.
Workout Rules
Chris Bumstead loves being in the gym more than anyplace else. When he is not there, he likes to play challenging sports, such as football. Hence, he is consistently exercising one way or another.
The Chris Bumstead workout routine follows some strict notions, and he urges his followers to keep them in mind when opting for a proper exercise routine. Below are some key takeaways from Chris Bumstead's workout routine principles:
Stay hydrated: One thing he stresses is always to keep yourself hydrated. He prefers to consume water or an energy drink before training to keep his body going.
Warm-up: Warming up through stretching and light exercise is another vital step he follows. A warm-up before the training program can reduce the chances of injuries during the workout. It is why the Chris Bumstead workout routine always starts with a warm-up.
Be mindful of your body: One can only work out to a specific capacity. If overdone, there can be damaging consequences to your physical and mental well-being. Thus, listening to your body and stopping when you feel like you cannot work out is essential.
Drop sets are critical: Chris believes that drop sets are fundamental in a workout routine for good resistance training.
Now that we know about the rules he follows, let's take a peek into Chris Bumstead's workout routine and how Chris Bumstead trains for the competitions.
Chris Bumstead Workout Routine
Bumstead's routine consists of a 5-day training split routine, targeting each body part. He has a 5-day rotation and rarely takes a day off because it might impact his perfect physique. His favorite exercises are the bent-over barbell rows, incline dumbbell press, and squats.
Let us have a look at Chris Bumstead's workout routine in detail. It is the best routine you can go for and is effective for multiple muscle groups. The exercise routine includes leg press, push-ups, training splits, hammer curls, etc.
Day 1: Back Workout
His back routine consists of a combination of 7 different exercises:
Deadlifts: 4 sets and 8 to 10 reps,
Bent Over Rows: 4 sets and 8 to 10 reps.
Wide Grip Lat Pulldowns or Wide Grip Assisted PullUps: 4 sets and 12 to 15 reps.
Straight Arm Pulldowns: 4 sets and 12 to 15 reps.
Dumbbell Rows: 4 sets and 12 to 15 reps.
Machine Rows: 3 sets and 20 reps.
Hyper Extensions: 2 sets and up to failure.
Day 2: Chest and Biceps Workout
Since Chris Bumstead believes that the chest is the most visible muscle, extra effort is necessary for its training. The Chris Bumstead routine comprises intense chest workouts for his chest muscles.
Chris Bumstead's chest workout is a series of 9 varying intense exercises that combine to produce outstanding results in Bumstead's physique.
Incline Dumbbell Bench Press: 5 sets and 15-15-12-12-10 reps
Smith Machine Bench Press: 4 sets and 12-10-8-8 reps
Incline Dumbbell Fly: 3 sets and 15-12-12 reps
Cable Fly: 3 sets and 15-12 reps
Push-Ups: 3 sets and up to failure
Barbell Curls: 3 sets and 15 reps
Reverse Barbell Curls: 3 sets and up to failure
Machine Preacher Curls: 3 sets and 10-12 reps
Hammer Curls: 2 sets and 10-8 reps
Day 3: Hamstrings/Glutes Workout
Chris Bumstead's hamstring and glutes workout contain a series of 5 exercises. It starts with leg curls and follows 4 other exercises to train the legs.
- Lying Leg Curls: 4 sets and 15 reps
- Straight Legged Deadlifts: 4 sets and 15-20 reps
- Standing Leg Curls: 4 sets and 4-5 reps
- Reverse Hack Squat: 4 sets and 15-20 reps
- Single Legged Glute Pushdowns & Glute Kickbacks: 3 sets and 12-15 reps
Day 4: Shoulders/Triceps Workout
The array of effective exercises that give Chris Bumstead's shoulders muscles the required shape are:
- Dumbbell Lateral Raises: 3 sets and 15 reps
- Dumbbell Shoulder Press: 3 sets and 15 reps
- Barbell Front Raise: 3 sets and 15 reps
- Single Arm Cable: 4 sets and 20-15-12-12 reps
- Upright Rows: 3 sets and 15-12-12 reps
- Rope Face Pulls: 3 sets and 15-12-12 reps
- Machine Lateral Raises: 3 sets and 15 reps
- Bench Dips: 3 sets and 12-15 reps
- EZ-Bar Skull Crushers: 4 sets and 12-15 reps
- Reverse Grip Barbell Skull Crushers: 4 sets and 8-10 reps
- Single Arm Cable Kickbacks: 3 sets and 12-10-8
Day 5: Quads Workout
Chris Bumstead's quads routine contains a list of 5 exercises for leg development:
- Leg Extensions: 3 sets and 15 reps
- Squats: 6 sets and 10-12 reps
- Leg Press: 4 sets and 40-30-20-10
- Leg Extensions: 4 sets and 15 rep
- Standing Lunges: 4 sets and 6-8 reps
Chris Bumstead Diet
What Chris consumes throughout the day aids in maintaining his physique. To give an insight into his daily workout routines and diet, he regularly posts videos on his Youtube channel. He eats just as much food as an average person would, maybe even more, but he keeps a strict track of his calorie intake.
His typical daily meal plan consists of the following things:
- Breakfast: 600g raw potato (air fried), 3 whole eggs, 230g egg whites, and ketchup. (776 calories)
- Pre-Workout: Grilled chicken breast, rice, and spinach. (593 calories)
- Post-Workout: Banana, 16 ounces sweet potato, and chicken breast. (721 calories)
- Pre-Dinner: Stir-fried veggie mix, grilled chicken breast, and rice. (570 calories)
- Dinner: Chicken breast, Sweet potato fries, and avocado. (1048 calories)
- Post-Dinner: 200g Salmon and 230g rice. (617 calories)
One thing we can extract from Chris Bumstead's diet plan is that he eats a lot of rice, chicken, and eggs. Though the dishes in the diet plan vary every day, it primarily consists of the three items mentioned above.
Chris Bumstead's diet also contains a protein shake and flavored whey protein such as chocolate whey protein to reach his macros for the day.
In order to achieve physique similar to him, you would also need to stack up supplements and multivitamins.
- Supplements for Faster Recovery
- Best Peanut Butter Protein Powder
- Strongest Pre Workout for Heavy Lifters
- Best Supplement During Workout
Frequently Asked Questions
How Many Times A Week Does Chris Bumstead Work Out?
He follows a 5-day rotation of different exercises, targeting a specific muscle each day. Weekends are the rest days in the Bumstead workout routine.
Does Chris Bumstead Train Abs?
Chris once mentioned in an Instagram post that he never trained directly for abs. He believes they are worked through different compound movements included in his 5-day workout plan.
Moreover, he previously never cared about training his glutes and abs. But now, he hopes to establish a mind-muscle connection to his abs to discover what difference it can bring to his physique.
Does Chris Bumstead Do Cardio?
He often goes for low-intensity, fasted morning cardio to burn additional calories. It can be 20 minutes on the bike or a 30-minute walk on the treadmill.
Conclusion
There is not a shadow of doubt about Chris Bumstead's capabilities as a professional bodybuilder since he has been a reigning Mr.Olympia for a while now. The rigid adherence to Chris Bumstead's workout routine and diet plans makes him a champion.
We hope that Chris Bumstead's workout plan in this article helps you achieve the physique you have always wanted.
