Muscle Insider
New member
If you’re unaware of who Chris Bumstead is, you probably clicked on the wrong article. Chris is regarded as the current GOAT of bodybuilding, having won the last 4 Mr. Olympia Classic physique divisions (2019-203) and will continue to do so. In fact, he won the 2022 Olympia Classic physique with a torn bicep!
Obviously, many will like to look just like Chris, and a good place to start is by following Chris Bumstead’s workout routine and diet. Let’s take a look at those.
Key Takeaways
He started weightlifting when he was only 14 years old, but was always involved in sports. He started competing in bodybuilding by age 19 and earned his Pro Card by age 21 when he won the 2016 IFBB North American Bodybuilding Championship.
Age27 Years oldDOB2 Feb 1995Bodybuilding CategoryClassic PhysiqueHeight6’1”Weight230 – 255lbs Chris Bumstead CBum Workout Plan
Figure 1: CBum is a big lover of heavy weights in the gym Chris Bumstead follows what can be described as a “bro split” and he might change things as needed. For instance, it is not uncommon for him to remove volume from his leg extensions or squats to allow for more arm workout volume on prep.
He will utilize both volume and intensity to get the best results possible depending on how his coach, Hany Rambod, sees fit.
Incline machine press 3-4×8-12
Seated cable chest fly 3-4×8-12
Close grip machine press 3×8-12
Machine chest fly 3×8-12
Back Workout Routine Wide grip lat pulldown 3-4×8-12
Supported dB row 3-4×8-12
Supported machine row 3-4×8-12
Seated supported machine row 3-4×8-12
Rope straight arm pulldown 3-4×8-12
Leg Workout Routine Adductor machine 3×15-20
Leg extension 3-4×10-15
Hack squat 4×8-12
Leg press 3×8-12
Leg press calf raise 3-4×12-15
Arm Workout Routine Rope tricep pushdown Superset with Rope overhead extension 4×12-15
EZ bar curl 3-4×8-12
Incline dB tricep extension 3-4×8-12
Incline dB curl Superset with Incline dB alternating hammer curls 3×8-12
V-handle cable curls 3×8-12
Single-arm cross-body cable extension 3×8-12
Shoulder Workout Routine Machine shoulder press 3-4×8-12
Seated dB shoulder press 3-4×8-12
Seated dB lateral raise 3-4×10-15
Leaning cable lateral raise 3×10-15
Machine reverse fly 3-4×8-12
Chris Bumstead CBum Diet Plan
Figure 2: Classic Physique differs from Open bodybuilding in the amount of muscle mass. Thus, Classic guys tend to eat slightly less So, apart from just doing the odd ice water or hot water bath on rest days to try and improve recovery, Chris Bumstead is known for having a really good diet – obviously. As a professional bodybuilder, you’d expect as much. Having a good diet plan is almost the most important thing for any bodybuilder, especially when the daily workouts are so incredibly tough. Let’s have a look at his diet:
Of course, depending on what his goal is, his diet plan will differ. That said, his diet is rich in:
Cbum Chris Bumsted Bodybuilding Career
Skip to Section
Click here to view the article.
Obviously, many will like to look just like Chris, and a good place to start is by following Chris Bumstead’s workout routine and diet. Let’s take a look at those.
Key Takeaways
- Chris Bumstead is the current Mr. Olympia
- He is widely regarded as the Champion Bodybuilder for the Classic Physique
- Chris trains like a conventional bodybuilder and is known to diet really hard
He started weightlifting when he was only 14 years old, but was always involved in sports. He started competing in bodybuilding by age 19 and earned his Pro Card by age 21 when he won the 2016 IFBB North American Bodybuilding Championship.
Age27 Years oldDOB2 Feb 1995Bodybuilding CategoryClassic PhysiqueHeight6’1”Weight230 – 255lbs Chris Bumstead CBum Workout Plan
He will utilize both volume and intensity to get the best results possible depending on how his coach, Hany Rambod, sees fit.
- Monday: Chest workout
- Tuesday: Back workout
- Wednesday: Leg workout
- Thursday: Arms workout
- Friday: Shoulder workout
- Saturday: Rest day
- Sunday: Rest day
Incline machine press 3-4×8-12
Seated cable chest fly 3-4×8-12
Close grip machine press 3×8-12
Machine chest fly 3×8-12
Back Workout Routine Wide grip lat pulldown 3-4×8-12
Supported dB row 3-4×8-12
Supported machine row 3-4×8-12
Seated supported machine row 3-4×8-12
Rope straight arm pulldown 3-4×8-12
Leg Workout Routine Adductor machine 3×15-20
Leg extension 3-4×10-15
Hack squat 4×8-12
Leg press 3×8-12
Leg press calf raise 3-4×12-15
Arm Workout Routine Rope tricep pushdown Superset with Rope overhead extension 4×12-15
EZ bar curl 3-4×8-12
Incline dB tricep extension 3-4×8-12
Incline dB curl Superset with Incline dB alternating hammer curls 3×8-12
V-handle cable curls 3×8-12
Single-arm cross-body cable extension 3×8-12
Shoulder Workout Routine Machine shoulder press 3-4×8-12
Seated dB shoulder press 3-4×8-12
Seated dB lateral raise 3-4×10-15
Leaning cable lateral raise 3×10-15
Machine reverse fly 3-4×8-12
Chris Bumstead CBum Diet Plan
Of course, depending on what his goal is, his diet plan will differ. That said, his diet is rich in:
- Grilled Chicken breast
- White rice
- Ground turkey
- Sweet potatoes
- Protein shake
- Almond butter
Cbum Chris Bumsted Bodybuilding Career
- 2022 Classic Physique Olympia, 1st
- 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
Skip to Section
Click here to view the article.