Chris Bumstead Workout

Written By Michael Hall

Proud father of two beautiful daughters and a seasoned ISSA certified personal trainer with over 15 years of experience in the industry. 

Chris Bumstead is a world-renowned fitness professional who has helped countless individuals reach their health and physique goals. His workout program has been credited as one of the most effective and individualized programs available on the market, offering customizability that other programs lack. In this article, we will explore how Bumstead’s approach to training can help you achieve your unique fitness objectives.

Chris Bumstead’s method centers around building muscle mass through intense resistance training combined with strategic rest periods. He emphasizes proper form and technique while focusing heavily on progressive overload to build strength and keep pushing past plateaus continually. This combination allows for steady progress while avoiding overtraining or burnout due to excessive repetition of exercises.

The cornerstone of his program lies in its ability to be customized according to each individual’s needs. From novice lifters up to competitive bodybuilders, there is an option tailored specifically for everyone regardless of experience level or current physical condition. By applying Chris Bumstead’s methods correctly, anyone can take advantage of his proven system and see dramatic results quickly and safely.

Who Is Chris Bumstead?

Chris Bumstead is a Canadian professional bodybuilder and fitness model. He has been competing in the IFBB Professional League since 2016 and holds first place in the Men’s Physique Division, which includes athletes from all over the world. His commitment to excellence and dedication to his craft has earned him many prestigious titles, including 4x Mr. Olympia Championship, 2x Arnold Classic Champion, 5x Overall Pro Athlete of the Year Award Winner, and 4x Muscle Beach Venice California Champion, among others.

Chris began his journey into fitness at an early age when he started weightlifting with his father during middle school. By high school, he had become heavily involved in powerlifting competitions, eventually leading him to compete professionally on national and international stages.

As a competitor, Chris focuses on developing a balanced physique while maintaining a lean frame that sets him apart from other competitors in the field. He emphasizes emphasizing compound exercises such as squats, deadlifts, and bench presses for strength development, along with isolation movements for muscle definition. In addition to training rigorously himself, Chris also works as a trainer, helping others reach their goals through nutrition guidance, detailed workout plans, and inspirational content shared online via social media platforms like YouTube and Instagram.

In addition to being one of the top-ranked bodybuilders in the world today, Chris is also an accomplished entrepreneur who runs several successful businesses related to the health & wellness industry – ranging from supplement companies to apparel lines – enabling people around the world access to resources they need to achieve peak physical condition.

Chris Bumstead Bodybuilding Stats

Since his competitive debut in 2014, Chris has achieved numerous accomplishments in bodybuilding. He currently holds four world titles, including the 2022 Classic Physique Mr. Olympia champion title. His impressive physique has earned him recognition throughout the industry as one of the top male athletes competing today.

In terms of physical stats, Chris stands at 6’1” with an off-season weight of around 220 pounds, while his contest weight hovers just above 190 pounds. Interestingly enough, though, he claims that he doesn’t diet or count macros for competition prep – instead focusing on dialing in his training to achieve his best condition leading up to show day. His arms measure 18 inches during the off-season, shrinking slightly when he prepping for a show.

Given his success and explosive growth rate over recent years, it’s no surprise that many aspiring bodybuilders look to Chris for inspiration and guidance when it comes to their own journey into this demanding yet rewarding sport. With such impressive credentials under his belt already, there’s sure to be much more success ahead from Mr. Bumstead; only time will tell what heights he can reach!

Overview Of Chris Bumstead’s Training Philosophy

Chris Bumstead’s approach to training focuses on creating an environment where an individual can reach their goals safely and effectively. He believes that everyone has the potential to be great and strives to help them get there through proper programming, nutrition coaching, and lifestyle modifications.

Chris emphasizes compound exercises as the foundation of his program due to the amount of muscle mass they stimulate. He also encourages periodization within his programs by manipulating rep ranges over time so individuals are continually making progress. Additionally, he will incorporate accessory work, such as isolation movements or supersets, into each workout session, depending on the goal at hand.

Nutrition plays a major role in Chris’ philosophy as well. He recommends tracking macros for those looking to build muscle or lose fat but also stresses listening to your own body regarding food choices and cravings. Ultimately, he wants people to find an eating style that works best for them and helps them achieve their desired results while still maintaining balance with things like social interactions or special occasions outside of training days.

In summary, Chris Bumstead’s training philosophy consists of incorporating compound exercises with sound nutritional practices tailored specifically toward individual goals in order to maximize progress safely and effectively while promoting overall health and wellness simultaneously.

The Chris Bumstead Workout Routine

Chris Bumstead’s training philosophy emphasizes progressive overload, periodization, and intensity to build a muscular physique. With this in mind, Bumstead has developed an effective workout routine geared towards achieving his goals of building muscle and burning fat. The Chris Bumstead workout routine contains free weight and machine-based exercises with relatively high volume and short rest periods.

The typical weekly split consists of chest/triceps day, back/biceps day, legs/shoulders day, and one optional calf or arm day. On each of these days, Bumstead performs two main exercises for the specific body part, followed by three accessory movements to target auxiliary muscles involved in the primary movement pattern. He typically does four sets for each exercise at 10-12 reps per set before increasing the weight load on subsequent sets.

To maximize intensity during his workouts, he incorporates drop sets, giant sets, supersets, strip sets, as well as other advanced techniques such as forced reps or partial range of motion repetitions when appropriate.

Bumstead also utilizes cardio sessions twice a week while dieting down for competitions which can be steady-state cardio or HIIT, depending on what works best for him at any given time. His goal is to maintain strength while leaning out so he keeps rest periods between 45 seconds to 1 minute and 30 seconds long throughout his entire workout session, regardless of the rep range being used on that particular exercise. This combination allows him to effectively work hard enough without overtraining himself or causing too much fatigue from excessive cardio activity.

Monday: Back Day

Monday is back day for Chris. His routine includes two exercises of five sets each, with increasing weight as the sets progress. He begins with wide-grip pull-ups, performing 10 to 12 reps per set, and then moves on to bent over rows using a barbell. He performs 8 to 10 reps at a time before moving up in weight.

Chris’ rest periods between sets are short, approximately 45 seconds or less, depending on how heavy the weight is. This ensures that his muscles stay under tension throughout the workout, allowing him to get maximum gains from it. During this time, he also takes sips of water to remain hydrated and energized during his training session.

To finish off his back workout, Chris does 4 sets of seated cable rows followed by one finisher exercise such as deadlifts or weighted chin-ups. Depending on what muscle group he wants to target more directly will determine which exercise he chooses first out of these two options. By completing all of these movements, Chris can be sure that his back receives comprehensive development from this workout routine.

Tuesday: Chest & Biceps

Tuesday’s workout focuses on two major muscle groups: the chest and biceps. The chest can be worked using various dumbbell or barbell presses in either flat, incline, or decline positions. It is essential to perform each press slowly in order to maximize time under tension for the muscles. Once completed, finish with the cable fly for an added pump and contraction at the end of the set.

Finally, switch over to training biceps by performing hammer curls or EZ-bar curls with both arms at once or alternating between them each rep. Concentration curls are also helpful for isolating the bicep muscles and providing further contractions at peak points of failure. To finish off your arm day, use rope pushdowns to achieve maximum tricep activation and stretch those fibers out!

Wednesday: Hamstring & Glutes

Wednesday’s workout is focused on the hamstring and glute muscles. For this session, a set of barbells will be required, along with a flat bench and an adjustable cable machine.

The first exercise consists of lying leg curls using the barbells. Five sets should be completed at 10 reps each, with 45 seconds of rest between sets. The movement begins by placing both feet firmly against the bar while lying face down on the bench. After gripping the handles with both hands, slowly curl your legs up towards your buttocks in a controlled fashion before releasing them back to their starting position. This can also be done one foot at a time for greater isolation and control of motion.

The second exercise is Romanian deadlifts using the cable machine. Start off by adjusting the weight to a comfortable level, then stand facing away from the stack and grasp both handles just above knee height. Keeping your back straight, bend forward until you feel a stretch in your hamstrings and glutes, then reverse direction and return to standing tall again. Aim for three sets of 15-20 repetitions per side, resting 60 seconds between sets.

These two exercises are effective for strengthening hamstrings and glutes when combined into one workout routine, allowing you to target those areas more efficiently than if working out individually. With regular practice over time, these movements will help build strength in essential muscle groups for overall health benefits as well as improved performance during physical activities such as running or cycling.

Thursday: Shoulders & Triceps

Thursday’s shoulder and triceps workout is designed to build strength, size, and definition. This session should be performed after an adequate warm-up of light cardio followed by dynamic stretching exercises specific to the muscles being trained that day.

The following exercises should be completed with moderate weight for three sets of 12 repetitions each: military press seated lateral raise, front raise, reverse flye; barbell upright row, bent over rear delt cable rows; close grip bench press, rope pushdowns, overhead dumbbell extensions. Rest periods between sets should last no longer than 60 seconds. Supersets can also be used to save time or increase intensity.

To finish this session, perform a drop set on the final exercise. Drop sets are great for building muscle endurance and burning out stubborn fibers at the end of your workout. Start with a heavier weight than usual and then reduce it gradually until you reach failure. A good way to structure these drop sets is two drops per set – meaning you would do 10 reps with one weight before decreasing the load and repeating another 8-10 reps until total exhaustion is reached.

Utilizing all aspects of training, such as compound lifts paired with isolation movements along with rest periods that are appropriate for your goals plus varying rep ranges throughout your routine, will ensure maximum results from Thursday’s Shoulder & Tricep Workout Session.

Friday: Quads

Quadriceps are integral for generating power in lower body movements such as lunging, squatting, jumping, and running. When trained properly, they can help improve performance across a variety of sports-related activities.

There are several exercises that target different aspects of the quads:

  • Squats:
    • Front squats
    • Back squats
  • Lunges:
    • Walking lunges
    • Reverse walking lunges

To ensure maximum activation of your quads while performing these exercises, maintain proper form throughout each rep by keeping your torso upright and engaging your core muscles to stabilize it. Additionally, maintain tension within the muscle group you’re targeting throughout all parts of the movement. For example, when doing back squats, keep your glutes contracted and chest up during the eccentric (lowering) and concentric (lifting) phases. This will help activate more fibers in the targeted muscle group resulting in greater hypertrophy or strength gains over time.

For individuals who don’t have access to a gym or barbell, there are plenty of alternatives to train quads at home with minimal equipment, such as resistance bands or free weights like dumbbells and kettlebells. Exercises such as single-leg hip thrusts or Bulgarian split squats using only one’s body weight can still prove beneficial when done correctly and consistently over time.

Weekends: Rest Days

Weekends are an important part of the fitness cycle, allowing for rest and recovery. Rest days not only give your body a break from intense workouts, but they also help reset physically and mentally. It is essential to take at least one day off each week to maintain optimal performance when exercising.

When taking a rest day, it is important to avoid any form of strenuous exercise. This will allow time for muscles to recover and regenerate and prevent injury or burnout. Light physical activities such as yoga, walking, or stretching can be done on rest days; however, it is still important to ensure you get plenty of sleep and hydration. Taking a few hours out of your weekend for yourself is key for maintaining the balance between work and home life.

It is integral to prioritize self-care to stay healthy and active long-term. Regularly incorporating rest days into your routine helps reduce stress, boosts energy levels, and prevents mental fatigue, all while improving overall health outcomes.

Mental Toughness And Motivation Strategies

Mental toughness and motivation are essential aspects of any successful workout program. To ensure that you keep pushing yourself to reach your goals, it’s important to understand the strategies behind mental toughness and staying motivated.

To improve mental toughness during a workout:

  • Focus on your breathing – Taking deep breaths helps lower stress levels, improves focus, and clears the mind so you can stay focused on achieving your goals.
  • Visualize success – Picture yourself completing each goal or set with positive energy. This will help reduce anxiety and keep you in a positive mindset throughout your training session.
  • Take breaks – Allow yourself some rest periods between sets or exercises to refresh mentally and physically before continuing.

In addition to increasing mental toughness, motivating oneself is also key to reaching fitness targets. Here are two effective ways to maintain motivation:

  • Set smaller progress goals – Break down bigger objectives into achievable chunks, which will give you more successes to celebrate along the way towards reaching ultimate milestones over time.
  • Celebrate accomplishments – Rewarding yourself for hard work done can be an excellent source of inspiration when faced with challenging moments during a workout routine. Whether it’s taking a break at the end of a session or treating yourself after completing big achievements, make sure to acknowledge all efforts made toward improving health and wellness overall.

Creating realistic expectations while maintaining discipline is critical for developing strong physical capabilities as well as psychological resilience to continue striving even when obstacles arise. With these strategies combined, anyone can develop the necessary tools needed to stay committed and achieve desired results from their workouts consistently over time.

Recovery Techniques To Maximize Performance

Recovery is an important part of any workout program. Proper recovery techniques can help maximize the performance benefits gained from exercise and prevent injury or fatigue. There are a number of ways to enhance recovery, including proper rest, nutrition, hydration, stretching, light movement, and foam rolling.

Resting after exercise allows the body time to repair itself and rebuild strength. Adequate sleep ensures that athletes have enough energy for their next training session. Eating nutritious meals and snacks helps fuel activity as well as aid in muscle growth and repair. Staying properly hydrated before, during, and after exercise prevents dehydration which can lead to poor performance or even heat exhaustion or stroke in extreme cases.

Stretching increases flexibility, allowing muscles to move more freely through greater ranges of motion during workouts; this reduces the risk of injury caused by overuse or improper form while exercising. Light movements such as walking or yoga also aid in post-workout recovery by increasing blood flow throughout the entire body, aiding tissue healing and reducing soreness. Finally, foam rolling has become widely popular among fitness enthusiasts because it helps reduce tightness in muscles improving mobility and eliminating knots that may limit the range of motion during activities.

In summary, incorporating proper recovery techniques into one’s routine will ensure optimal performance while decreasing potential risks associated with physical activity. Implementing these strategies into a daily regimen will bring about maximum gains from workouts both physically and mentally, along with improved overall long-term health.


The Chris Bumstead workout is an effective program for developing the classic bodybuilding physique. Not only does it allow lifters to utilize a variety of exercises that target all major muscle groups, but its focus on mental toughness and recovery techniques can help maximize performance in the gym. With this routine, lifters will find themselves increasing their strength and size while also improving their physical conditioning simultaneously.

To ensure success with the Chris Bumstead workout, lifters must remain disciplined and dedicated to their training regimen. Following the structured split outlined by Chris, along with his approach to mental toughness and recovery methods, one should see impressive results over time. Getting the most out of this routine requires patience and consistency, as well as a commitment to staying motivated throughout each session.

Overall, the Chris Bumstead workout offers a comprehensive system designed to enhance muscular development while incorporating strategies that foster long-term progress both mentally and physically. In doing so, it provides lifters with an efficient means of building muscle mass without sacrificing overall health or fitness levels.