Chris Bumstead is widely regarded as one of the most talented bodybuilder of our generation. As a professional bodybuilder, he’s won the title of the Classic Physique Mr Olympia 3 times.
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At the moment, Chris Bumstead has a YouTube channel that has more than 1.1 million followers, making him one of the most followed fitness influencers.
If you want to get the same results as Chris, you need to follow his workout routine and diet. In this article, we’ll talk about his workout routine and diet, so you can make sure that you’re on the right track.
Personal Life & Physical Stats
Birthday: February 2nd, 1995
Age: 27
Birthplace: Ottawa, Ontario
Height: 6ft 1inch (185cm)
Weight: 225lbs or 102kg
Arms: 21″ (51cm)
Waist: 30″ (76cm)
Biceps: 51″ (130cm)
Chris Bumstead’s Workout Routine
Chris Bumstead’s training routine is now experiencing a surge in popularity among the bodybuilding community.
His training consists of a five-data split program, which enables him to focus on a muscle group each day of the week. Let’s take a look at Chris Bumstead’s schedule for the week before diving into the specifics of the workout.
Chris Bumstead Schedule
Day 1: Back Workout
Day 2: Chest & Biceps Exercise
Day 3: Hamstring & Glutes Exercise
Day 4: Shoulder & Triceps Exercise
Day 5: Quads Exercise
Day 6 & 7: Rest Day
Chris Bumstead Exercises
Day 1 – Back Workout
If you follow Chris Bumstead, you should already be aware that he begins each workout with a series of back exercises. At the beginning of each new week, he does a back exercise, which he advocates in practically all of his courses too.
Chris Bumstead has seven distinct approaches to strengthening his back.
| Exercise | Number of Sets | Number of Reps | Rest Time/Min |
| Deadlift | 4 | 8-10 | 2-3 |
| Bend Over Row | 4 | 8-10 | 2-3 |
| Wide Lat Pulldowns | 4 | 12-15 | 2-3 |
| Dumbbell Rows | 4 | 12-15 | 2-3 |
| Hyper Extension | 2 | Till Failure | 2-3 |
| Straight Arm Pulldowns | 4 | 12-15 | 2-3 |
Day 2 – Chest and Biceps Exercise
Your chest is likely to be the most prominent muscle on your body. Therefore, you will want to pay special attention to this muscle group. Chris believes that high-intensity chest exercises are the only way to get the desired results of improved gains and definitions.
| Exercise | Number of Sets | Number of Reps | Rest Time/Min |
| Incline Bench Press | 5 | 10-15 | 2-3 |
| Incline Dumbbell Fly | 4 | 12-15 | 2-3 |
| Cable Fly | 3 | 12-15 | 1-2 |
| Push Ups | 3 | Till Failure | 1-2 |
| Barbell Curls | 3 | 15 | 2-3 |
| Reverse Barbell Curls | 2 | Till Failure | 2-3 |
| Hammer Curls | 2 | 8-10 | 2-3 |
Day 3 – Hamstring & Glutes Exercise
Never skip leg days! They stabilize your entire body and provide support for other muscle groups. After two days of intense upper body training, Chris Bumstead’s favorite way to recover is to work on his hamstrings and glutes.
| Exercise | Number of Sets | Number of Reps | Rest Time/Min |
| Straight-Legged Deadlifts | 4 | 15 | 2-3 |
| Reverse hack squat | 4 | 15-20 | 2-3 |
| Standing Leg Curls | 4 | 4-5 | 2-3 |
| Lying Leg Curls | 4 | 15 | 2-3 |
| Single Leg Glute Pushdowns | 3 | 12-15 | 2-3 |
Day 4: Shoulder & Triceps Exercise
Like myself, you might have been in awe of the size of Chris Bumstead’s shoulders at some point. Chris starts his routine for strengthening his shoulders with a wide array of exercises. To shape his shoulder, he utilizes a range of different exercises.
| Exercise | Number of Sets | Number of Reps | Rest Time/Min |
| Dumbbell Lateral Raises | 3 | 15 | 1-2 |
| Dumbbell Shoulder Press | 3 | 15 | 2.5-3 |
| Barbell Front Raise | 3 | 15 | 2.5-3 |
| Machine Lateral Raises | 3 | 15 | 2.5-3 |
| Bench Dips | 3 | 12-15 | 2-3 |
| Face Pulls | 3 | 12-15 | 2-3 |
| Reverse Grip Barbell Skull Crushers | 4 | 8-10 | 2-3 |
Day 5: Quads Exercise
Having strong quads is necessary for both optimal performance and healthy mobility. Putting together a sturdy quad is not difficult at all, but it does take some time and effort. This exercise is the end workout of Chris Bumstead’s workout plan.
| Exercise | Number of Sets | Number of Reps | Rest Time/Min |
| Leg Extensions | 3 | 15 | 3-5 |
| Back Squats | 6 | 10-12 | 2-3 |
| Leg Press | 4 | 40 30 20 10 | 3-4 |
| Standing Lunges | 4 | 6-8 | 2-3 |
| Standing Calf Raises | 4 | 10-12 | 2-3 |
Day 6 & 7: Rest Days
Chris Bumstead places a high value on the time he spends resting. At this point in time, your body is finally able to begin the process of healing and recover from the strain you have put it through over the last several days.
If you want to develop muscle definition and growth, the Chris Bumstead workout plan is one of the most effective ways to do it. Chris strongly believes that taking the weekends off allows your body to recuperate and prepares it for a more successful coming week.
Chris Bumstead Diet Plan
Going to the gym and engaging in other forms of exercise have no impact if you aren’t also maintaining a healthy diet. When it comes to his diet, Chris Bumstead never compromises.
Chris Bumstead eats anywhere from six to seven meals a day with the goal of taking in 6500 calories per day. Chris Bumstead’s diet consists of a staggering number of different foods and ingredients. For a deep dive of what he eats in a day, let’s split it down into each of his six meals.
Breakfast (776 Calories)
- 3 Whole Eggs
- Raw Potato
- 230g of Egg White and Ketchup
Pre-Workout Meals (593 Calories)
- Chicken Breast
- Rice
- Spinach
Post Workout Meals (721 Calories)
- Sweet Potato
- Chicken Breast
- Banana
Fourth Meal (570 Calories)
- Chicken Breast
- Rice
- Stir-Fried Vegetable
Dinner (1048 Calories)
- Chicken Breast
- Sweet Potato
- Avocado
Sixth Meal (617 Calories)
- 200g Salmon
- 230g Rice
Chris Bumstead: Awards and Medals
Chris Bumstead’s workout routine places a higher emphasis on compound movements. Since he trains with such dedication and intensity, Chris Bumstead has gotten a cult following worldwide.
Chris began his journey as a 19-year-old teenager and ultimately achieved success in a large number of tournaments along the road. As a result, this bodybuilder has emerged as a role model for a significant number of other bodybuilding enthusiasts.
Chris Bumstead trains a lot at the gym to achieve what he has today. Chris Bumstead has achieved a great deal of success during his career, earning a number of awards and medals along the way. Let’s take a look at his accomplishments.
| Year of Award | Award |
| 2015 | CBBF Junior 1st |
| 2016 | CBBD Heavy Weight 2nd |
| 2016 | IFBB (Pro Card) 1st |
| 2017 | IFBB Mr. Olympia 2nd |
| 2018 | IFBB Mr. Olympia |
| 2019 | IFBB Mr. Olympia 1st |
How Many Days Does Chris Bumstead Train?
The Chris Bumstead workout routine consists of five days of training per week. He limits his training to five days in a row and then spends the weekends relaxing at home and engaging in active recovery.
According to him, the need to have days of rest is of the utmost importance. Particularly if you are engaging in any kind of weight training, your muscles need rest in order to recuperate, which is necessary for them to become larger and stronger.
Chris Bumstead’s quads routine, chest routine, shoulder routine, and leg routine are separated into separate workouts on various days. This allows him to easily target a group of muscles and train them with a concentrated effort.
Chris Bumstead Supplement Preferences
The daily supplements that Chris Bumstead utilizes comprise of whey protein, creatine, multivitamins, and many other important supplements. In particular, Chris emphasizes on two key supplements that he considers crucial in his diet plan:
Whey Protein
It is certainly the most popular as well as the most significant dietary supplement for promoting muscle building. Whey protein has the benefit of delivering a comprehensive spectrum of amino acids to the muscles in your body, which is a significant advantage.
Pre-Workout
Pre-workout supplements are your best option if you want a surge of energy before you hit the gym. Pre-workout supplements not only assist to prevent exhaustion but also have the potential to improve peak strength performance.
In addition, your endurance and strength will improve due to pre-workout, which will allow you to give your workout that little extra push.
Tips on Chris Bumstead’s Workout Routine
The regular program that Chris Bumstead uses does not adhere to any strict criteria and can be modified to cater to the specific requirements of each individual. For example, if Chris has to focus on a particular muscle area, he may sometimes deviate from his normal training schedule.
However, the general framework of the training is relatively constant, and he places a strong emphasis on executing the exercises in the correct manner, both in terms of movement and form.
You will need to keep in mind the following two elements if you want the training program to be more effective and if you want greater results:
Drop Sets for Steady Progress
The Drop Sets method is an incredible way to boost the intensity of your workouts and accelerate the muscle-building effects of your exercises. To get the best of your workout based on Chris Bumstead’s workout routine, be sure to include a drop set into a couple of your exercises.
This process will help you get the best of your workout.
Slow and Steady
If you are just starting out at the gym, you may find Chris Bumstead’s exercise program to be a little challenging. In addition, the training program and your current routine may be different from one another.
The repetitions and sets may put a significant amount of stress on your body. Therefore, be sure to start out slowly and gradually increase the intensity so that you can get the most out of your workout.
Proper Diet Plan
Similar to Chris Bumstead, you need to adhere to a diet plan in order to achieve consistent muscle growth. However, you should not follow the diet plan exactly as it is written since various people have different body types, and doing so would not benefit you in any way.
Therefore, you should create your own food plan according to the needs of your body and track how fast you get results from following it.
How Long Has Chris Bumstead Been Training?
It may come as a surprise to you to learn that Chris Bumstead has been working out since he was 15 years old. At the age of 19, Chris made his competitive debut in the bodybuilding industry. His journey, on the other hand, did not begin until 2014, when he began competing in conventional open bodybuilding contests.
He has also taken part in powerlifting during his career. Chris Bumstead goes to the gym five times a week and utilizes the days on the weekend for both active recovery and rest. Additionally, he engages in cardio throughout this time frame in order to burn off some additional calories.
Conclusion
Chris Bumstead is a model professional, and the amount of effort he puts into his training demonstrates how committed he is to his career. It is impossible to transform into him in a short amount of time or even a couple of months.
It takes several years of consistent effort and hard work. It is important to bear in mind that imitating his workouts will not make you more like him, but it will no doubt result in improvements and benefits for you.
