Chris Bumstead Workout Routine

When it comes to the world of bodybuilding and fitness, there is no doubt that Chris Bumstead is one of the most well-known, accomplished, and highly admired bodybuilders in today’s generation. 

He is just no other than the reigning Mr. Olympia Classic Physique Winner and has won the competition for 3 consecutive years – 2019, 2020, and 2021. Not only that, but he was also the runner-up in 2017 and 2018. Amazing isn’t it? 

With all these great accomplishments of his, no wonder why many look up to him and consider him to be their fitspiration, as well as their benchmark in terms of bodybuilding.

So if you are wondering what Chris Bumstead workout routine looks like and curious how he was able to achieve and maintain such an exceptional and world-class physique, then we’ve got you covered.

In this article, we’ve compiled some of the most important details about Chris Bumstead’s diet, workout routines, and supplements.

Keep reading and let’s take a closer look. 

Getting to know Chris Bumstead

Christopher Adam Bumstead, also known as Chris Bumstead or CBum, is a native of Ottowa Ontario Canada, where he was born and raised. 

Growing up, he has always been engaged in multiple physique training for sports including football, hockey, basketball, and baseball. He was also constantly in the gym and started weightlifting at the age of 14. 

He then began to consider competing when he met his sister’s boyfriend Iain Valliere (Now his sister’s husband) who is also an IFBB Professional bodybuilder. From then on, Valliere has been a great mentor and coach to Bumstead up until this day. 

At the age of 21 years old, he received his first pro title where he won in the 2016 IFBB North American Championships heavyweight division. Bumstead is known for his incredible contest shape, and anyone who’s seen his YouTube videos or training footage will come away with no doubt as to why he recently won the title of Mr. Olympia. 

Apart from IFBB professional bodybuilder and social media influencer, Chris Bumstead is also a fitness model and business owner at the same time. 

Chris Bumstead’s Body Stats Overview

Before we dive into Chris Bumstead’s workout routine, let’s first take a glance at his current body statistics for you to appreciate him even more. 

Height: 6’1’’ (185.5cm)

Birthday: February 2, 1995

Age: 26 

Weight: Approximately 108 kg (contest) / Approximately 118 kg (off-season) 

Chest: Approximately 51″ (130 cm)

Waist: Approximately 30″ (76 cm)

Bicep: Approximately 20″ (51 cm)

Chris Bumstead Competition History 

  • 2021 Olympia Classic Physique, 1st
  • 2020 Olympia Classic Physique, 1st
  • 2019 Olympia Classic Physique, 1st
  • 2018 Olympia Classic Physique, 2nd
  • 2017 Olympia Classic Physique, 2nd
  • 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)
  • 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
  • 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st

[You might also want to read about: David Goggins Workout Routine

Chris Bumstead Workout Routine Guide

Chris Bumstead works out hard. His best workout routine consists of a 5-day split workout and a 2 days rest day which is how he trains his body. With a precise activity, the partition allows him to warm up every muscle in his body. On different days of the week, he works on his back, chest, hamstrings/glutes, shoulders, and quads (No specific day)

But before you begin with Chris Bumstead’s workout schedule, here are a few important reminders from him before working out.

  • Ensure that you are well hydrated by consuming water or energy drink before and after your workout session.
  • It is important to do warm-up exercises, stretch your muscles out, and cool down before any intense training session to avoid injury during training. 
  • Best to incorporate a variety of gym equipment such as barbells, dumbbells, and other machines for different exercises. 

A great amount of physical prowess and strong-mindedness is necessary to follow his exercise routine as Chris Bumstead trains like a beast. So, if you want to follow Chris Bumstead’s workout plan, here’s how he divides it up into days:

Day 1: Back Workout

Workout RoutineSets x Reps
Deadlifts4 x 10/8/8/Failure
Bent-Over Rows4 x 12/10/10/8 (2 underhand/2 overhand grips)
Wide Grip Lat Pulldowns or Wide Grip Assisted PullUps4 x 12-15 (Superset)
Straight Arm Pulldowns4 x 12-15
Dumbbell Rows4 x 15/12/10/10
Machine Rows3 x 20
Hyper Extensions2 x Failure

Day 2: Chris Bumstead’s Chest Workout and Biceps

Workout RoutineSets x Reps
Incline Dumbbell Press5 x 15/15/12/12/10
Smith Machine Bench Press4 x 12/10/8/8
Wide Grip Lat Pulldowns or Wide Grip Assisted Pull-Ups4 x 12-15 (Superset)
Incline Dumbbell Flyes3 x 15/12/12
Cable Fly’s3 x 15-12 (Superset)
Push-Ups3 x 15 (Superset)
Barbell Curls2 x Failure
Reverse Barbell Curls3 x Failure
Machine Preacher Curls3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
Hammer Curls2 x 10-8

Day 3: Hamstrings & Glutes workout

Workout RoutineSets x Reps
Lying Leg Curls4 x 15
Straight Legged Deadlifts4 x 15-20
Standing Leg Curls2 x 4-5 (Run the Rack/Drop Sets)
Reverse Hack Squat4 x 15-20
Single Legged Glute Pushdowns or Glute Kickbacks3 x 12-15

Day 4: Shoulder and Triceps Workout

Workout RoutineSets x Reps
Dumbbell Lateral Raises3 x 15
Dumbbell Shoulder Press (Superset)3 x 12
Barbell Front Raise3 x 12
Single Arm Cable (Rear Delts)4 x 20/15/12/12
Upright Rows (Superset)3 x 15/12/12
Rope Face Pulls3 x 15/12/12
Machine Lateral Raises3 x 15
Bench Dips (Superset)4 x 12-15
EZ-Bar Skull Crushers4 x 12-15
Reverse Grip Barbell Skull Crushers4 x 8-10
Single Arm Cable Kickbacks3 x 12/10/8

Day 5: Quads Workout

Workout RoutineSets x Reps
Leg Extensions3 x 15
Squats2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)
Leg Press4 x 40/30/20/10
Leg Extensions (Superset)4 x 15
Standing Lunges4 x 6-8

When time is limited in the gym, Chris Bumstead prefers to do compound exercises because it allows him to work multiple muscle groups in a short amount of time. Here are his top 3 workout recommendations: 

1. Squats

For Chris Bumstead, Squats would be the number one workout he recommends the most. To quote: “I believe they are an invaluable exercise for not only leg development, but also the core. Squats are my favorite exercise because I can really push my limits and see just how much weight I can move.”

2. Incline Dumbbell Press

Chris Bumstead prefers the incline press to the flat press because it provides a more natural movement on his body. He’s looking to achieve a larger and fuller upper chest, and he feels dumbbells are better than barbells because they allow him to work each side of his body individually and more evenly.

3. Bent-Over Barbell Rows

Last but not least, keeping Chris Bumstead’s back strong as possible and overall all spine health is very essential for him that’s why the bent-over barbell rows are his final pick. This exercise allows him to target some of the secondary muscles that are not reached by Incline Dumbbell Press and Squats. 

Chris Bumstead Diet Plan and Supplements

Diet Intake

You surely must have a big appetite if you would like to follow Chris Bumstead’s diet as he consumes a large number of calories which is broken down into 6 meals a day, enough to maintain his great physique. 

Sadly, Cbum was diagnosed with IGA Nephropathy, an autoimmune disease that targeted his kidneys. So to keep his health in check, he makes sure to avoid certain foods and pays keen attention to what he eats. Overall, his diet mostly consists of nutritious and clean food such as chicken and rice meal, salmon, egg, potatoes, flank steak, etc. He also tries to avoid processed food as much as possible. 

On his youtube channel, Chris shares what he eats in a day during his grow season: 

Meal 1

  • Pancake (3 whole eggs, 1 egg white, oats (80 grams), half banana, protein powder (3 quarters of scoop), Almond milk) 
  • Peanut butter 

Meal 2

  • Chicken breast (170 grams)
  • White Rice (260 grams)
  • Brocolli (300 grams) 
  • Olive oil (for additional calories) 

Meal 3

  • Sweet potato fries (575 grams)
  • Sirloin patty (170 grams)

Meal 4

  • White Fish (170 grams) 
  • White rice (240 grams) 
  • Olive oil (for additional calories) 

Meal 5

  • Perogies (360 grams)
  • Chicken breast (150 grams)

Meal 6

  • Homemade oat bar 

Chris also shared that he understands the importance of not introducing any new foods into his diet before a shoot or competition, we quote: “It’s key not to add in new foods close to a competition because I don’t know the effect it can have on my body.” 


To add to Chris Bumstead’s workout routine and diet, he also uses a few supplements to help reach his macros and maximize his gains:

  • Whey Protein – Bumstead takes whey protein to help ensure that his muscles have ample amounts of amino acids. Whey protein is also a great, convenient way to get the nutrients you need after working out, and it helps your muscles recover faster. 
  • Fish Oil – Aside from consuming fish, Bumstead takes omega-3 supplements to help reduce joint inflammation, promote heart health, and make sure he gets enough omega-3 fatty acids.
  • Pre Workout Supplement – Taking pre-workout supplements gives Chris Bumstead the energy he needs to get through the session and deliver ideal muscle pumps while enhancing his power.
  • BCAA – Taking BCAA during workout help prevent muscle soreness during workouts and help boost muscle growth.
  • Glutamine – Supplement that aids in digestion and promotes muscle recovery 
  • Creatine Monohydrate – Chris Bumstead adds this supplement to his muscle-building regimen, which emphasizes the importance of recovering from weightlifting as quickly as possible. Creatine helps him with both building and maintaining lean muscles, too. 
  • Multivitamin, Vitamin C, Vitamin B, R-Alpha Lipoic Acid, and Vitargo.  

Wrapping it up

Chris Bumstead is proof that hard work and great perseverance are the keys to helping you achieve a healthy body, great physique, and muscle mass that is admired by a lot of people around the world. 

When asked what kind of general advice Chris Bumstead would give to bodybuilders interested in Classic Physique, It is critical, according to Bumstead, that a person enjoys the bodybuilding process. Yes, rigid dieting and training can be difficult but they should be enjoyable challenges. The physique will reflect a person’s tension if the entire bodybuilding process gets them agitated.

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Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.