Chris Bumstead is a Canadian professional bodybuilder and the reigning Mr. Olympia Classic Physique champion since 2019. Chris Bumstead stands 6 feet 1 inch (185 cm) tall and weighs around 230-264 pounds (104-120 kg) during the offseason.
Chris Bumstead’s workout routine features an unconventional 9-day split, incorporating a mix of heavy compound movements, tri-sets, and German Volume Training (GVT) to maintain his impressive physique.
Chris Bumstead Quick Info
- Complete Name: Christopher Adam Bumstead
- Nicknames: CBum
- Date of Birth: February 2, 1995
- Birthplace: Ottawa, Ontario, Canada
- Gender: Male
- Nationality: Canadian
- Occupation: Bodybuilder, Media Personality
- Zodiac Sign: Aquarius
Chris Bumstead Height and Weight
- Height in Feet: 6 ft 1 in
- Height in Centimeters: 185 cm
- Weight in Kilogram: 104 kg (Contest), 120 kg (Off-season)
- Weight in Pounds: 230 lbs (Contest), 264 lbs (Off-season)
Chris Bumstead’s Workout Principles
- Unique training splits for muscle balance and recovery.
- High-volume training to target muscle growth.
- Focus on basic compound movements like squats, deadlifts, and bench presses.
- Uses tri-sets and supersets to maximize intensity.
- Uses German Volume Training (GVT) for added muscle hypertrophy.
Chris Bumstead’s Workout Routine (7 days a week)
Monday: Chest and Abs
- Flat Bench Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Cable Flyes: 3 sets of 12-15 reps
- Dumbbell Pullover: 3 sets of 10-12 reps
- Hanging Leg Raises: 4 sets of 15 reps
- Cable Crunches: 4 sets of 15 reps
Tuesday: Back and Abs
- Pull-Ups: 4 sets of 8-10 reps
- Bent Over Barbell Rows: 4 sets of 8-10 reps
- Lat Pulldowns: 4 sets of 10-12 reps
- Seated Cable Rows: 3 sets of 12-15 reps
- Hyperextensions: 3 sets of 15 reps
- Ab Rollouts: 4 sets of 10-12 reps
Wednesday: Legs
- Squats: 4 sets of 8-10 reps
- Leg Press: 4 sets of 10-12 reps
- Romanian Deadlifts: 4 sets of 10-12 reps
- Leg Extensions: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 12-15 reps
- Calf Raises: 4 sets of 15-20 reps
Thursday: Shoulders and Abs
- Overhead Press: 4 sets of 8-10 reps
- Lateral Raises: 4 sets of 12-15 reps
- Rear Delt Flyes: 4 sets of 12-15 reps
- Front Raises: 3 sets of 12-15 reps
- Upright Rows: 3 sets of 10-12 reps
- Planks: 4 sets of 1 minute
Friday: Arms
- Barbell Curls: 4 sets of 8-10 reps
- Dumbbell Hammer Curls: 4 sets of 10-12 reps
- Tricep Dips: 4 sets of 8-10 reps
- Skull Crushers: 4 sets of 10-12 reps
- Cable Tricep Extensions: 3 sets of 12-15 reps
- Preacher Curls: 3 sets of 10-12 reps
Saturday: Rest or Active Recovery
Light cardio or stretching.
Sunday: Rest
Chris Bumstead’s 9-Day Workout Routine
Day 1: Chest, Triceps, and Rear Delts
- Incline Dumbbell Press: 4 sets x 6-8 reps
- Machine Chest Press: 10 sets x 10 reps
- Tri-set:
- Barbell JM Press: 2 sets x 8-10 reps
- Machine Dips: 2 sets x 10-12 reps
- Standing Overhead Cable Tri Extension: 2 sets x 12-15 reps
- Superset:
- Standing Single Arm Forward Cable Extension: 3 sets x 12-15 reps
- Cable Facepull: 3 sets x 12-15 reps
Day 2: Back and Biceps
- Underhand Grip Barbell Row: 4 sets x 6-8 reps
- Chest Supported Dumbbell Row: 10 sets x 10 reps
- Tri-set:
- EZ Bar Preacher Curl: 4 sets x 8-10 reps
- Standing Reverse Grip EZ Bar Curl: 4 sets x 10-12 reps
- Low Pulley Cable Curl: 4 sets x 12-15 reps
- Superset:
- Machine Pullover: 3 sets x 10-12 reps
- Fat Gripz Machine Preacher Curl: 3 sets x 12-15 reps
Day 3: Quads and Calves
- Belt Squat: 3-4 sets x 10-12 reps
- Tri-set:
- Pendulum Squat: 3 sets x 10-12 reps
- Hack Squat: 3 sets x 10-12 reps
- Leg Press: 3 sets x 8-10 reps
- Superset:
- Leg Extension: 3 sets x 10-12 reps
- Seated Hip Adduction Machine: 3 sets x 12-15 reps
- Seated Calf Raise: 3 sets x 12-15 reps
Day 4: Rest Day
Day 5: Shoulders
- Machine or Cable Side Raise: 4 sets x 10-15 reps
- Machine Shoulder Press: 4 sets x 8-10 reps
- Superset:
- Reverse Pec Deck: 4 sets x 10-12 reps
- Seated Dumbbell Side Raise: 4 sets x 10-12 reps
- Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps
Day 6: Arms
- Tri-set:
- Rope Overhead Cable Extension: 4 sets x 10-12 reps
- Decline Cable Skull Crusher: 4 sets x 10-12 reps
- Rope Cable Pressdown: 4 sets x 10-12 reps
- Tri-set:
- EZ Bar Reverse Grip Preacher Curl: 4 sets x 8-10 reps
- Wide Incline Dumbbell Curl: 4 sets x 10-12 reps
- Machine Preacher Curl: 4 sets x 10-12 reps
- Superset:
- Machine Dips: 2 sets x 10-12 reps
- Bodyweight Dips: 2 sets x failure
- Standing Dumbbell Hammer Curls: 3 sets x 10-12 reps
Day 7: Chest and Back
- Superset:
- Incline Dumbbell Press: 4 sets x 10-12 reps
- Underhand Lat Pulldown: 4 sets x 10-12 reps
- Superset:
- Chest Supported T-Bar Row: 4 sets x 10-12 reps
- Incline Machine Press: 4 sets x 10-12 reps
- Superset:
- Incline Machine Fly: 4 sets x 10-12 reps
- Pullover Machine: 4 sets x 10-12 reps
- Standing Cable Crunches: 3 sets x 15-20 reps
Day 8: Hamstrings, Glutes, and Calves
- Tri-set:
- Seated Hip Abduction: 3 sets x 10-12 reps
- Seated Leg Curl: 3 sets x 10-12 reps
- Seated Hip Adduction Machine: 3 sets x 10-12 reps
- Plate Loaded Hip Thrust Machine: 3 sets x 10-12 reps
- Barbell Stiff Leg Deadlift: 3 sets x 6-8 reps
- Lying Leg Curl: 3 sets x 10-12 reps
- Standing Calf Raises: 3 sets x 10-12 reps
Day 9: Rest Day
Chris Bumstead’s Diet and Nutrition
Breakfast
- Egg Whites & Whole Eggs: Combined with spinach and other veggies.
- Oatmeal: Often with berries or bananas.
- Protein Shake: Post-workout or with breakfast.
Mid-Morning Snack
- Greek Yogurt: High-protein option with some fruit or honey.
- Almonds or Walnuts: For healthy fats.
Lunch
- Chicken Breast or Turkey: Lean protein source.
- Quinoa or Brown Rice: Complex carbohydrates.
- Vegetables: Broccoli, asparagus, or other greens.
Afternoon Snack
- Protein Bar or Shake: For a quick protein boost.
- Fruit: Apple, pear, or another preferred option.
Dinner
- Fish (e.g., Salmon) or Lean Beef: For protein and omega-3s.
- Sweet Potatoes or Lentils: Healthy carbs.
- Mixed Vegetables: Often steamed or grilled.
Evening Snack
- Cottage Cheese: Low-fat option for protein before bed.
- Peanut Butter or Almond Butter: On whole-grain crackers or with fruit