4 Times Mr. Olympia Champion Chris Bumstead Workout Routine and Diet

What does the most popular Classic Physique Bodybuilder look like?

We are talking about Chris Bumstead aka CBum!

CBum has been dominating the Olympia Classic Physique Championship since 2019.

With around 18 million plus followers on Instagram and close to 3 million subscribers on YouTube, Chris Bumstead is currently the face of bodybuilding.

From ginning like a Cheshire cat to his aspiring looks CBum is unarguably a “handsome-looking bodybuilder” the world has witnessed after many years.

It is safe to say, he is one of those influential bodybuilders of the modern age that aspiring and beginner bodybuilders could look up to.

“What is the Chris Bumstead workout routine and diet plan?” is now appearing in the search history of beginners as well as professionals.

Well, we don’t blame them!

The 27-year-old legendary bodybuilder has carved some drool-worthy muscles and what’s more mind-blowing is, he has revealed his workout routine and diet.

Though following the CBum workout routine is not as easy as ABC, he has attempted to explain his entire workout through YouTube videos.

And whether or not you’re prepping for the bodybuilding training, learning a thing or two from Chris Bumstead’s workout and diet routine is only going to be beneficial.

All About Chris Bumstead

Chris Bumstead is a 28-year-old bodybuilder who has created history in the world of the lifting community by winning the classic Physique title back to back.

He was an admirer of Tom Platz because of his iconic leg development. Nonetheless, Chris was introduced to bodybuilding by Iain Valliere (her sister’s husband) who was an IFBB bodybuilder.

Under his guidance, CBum first won the 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st, and never looked back.

Currently, he is not only a professional bodybuilder but also a legendary influencer and a businessman running his own supplements brand.

Talking about Bumstead’s workout regime and diet, like any other bodybuilder, it varies every now and then. There are off-seasons, competition preparations, and health issues that affect their training pattern.

To what we know as of now, here’s what Chris Bumstead’s workout routine and diet look like.

CBum Workout Split: What’s So Unique About It?

CBUM workout split is no less than a work of art. The professional bodybuilder has crafted a masterpiece that allows him to take upon muscle growth to its maximum.

With precision and balance, CBum has crafted a physique that is mostly desired by bodybuilders of his age.

But what’s so unique about it?

Notably, the major difference between regular “bro-split” and Chris Bumstead’s split is that his quad routine is different from his hamstrings routine. This is basically for his lower body parts.

He specifically customized it keeping in mind the recovery time that accelerates the muscle growth process.

Here’s a detailed overview of Chris Bumstead’s workout routine for an entire week.

You can check out his workout video on his YouTube Channel.

Let’s get into the details to know what exercises he performs:

Monday: Back 

Chris Bumstead beats the Monday blues by performing 7 exercises that specifically target his back.

• Here’s CBum’s back routine:
• Deadlifts of 4 sets (10, 8, 8, going to failure on the 4th set)
• Bent-over Rows of 4 sets (12, 10, 8, 8)
• Lat Pulldown of 4 sets (10 to 15 reps, failure on the last set)
• Straight Arm Lat Pulldowns of 4 sets (10 to 15 reps, failure on the last set)
• Dumbbell Row of 4 sets (15, 12, 10, 10 reps)
• Machine Row of 3 sets (20 reps or high volume)
• Hyper Extension of 2 sets, each to failure

Tuesday: Chest and Biceps

Chris Bumstead’s chest routine includes 8 exercises that give it the perfect pump. Not to mention, it’s his weak point and he chooses to not put a lot of pressure.

• Incline Dumbbell Press of 5 sets (15, 15, 12, 12, and 10 reps)
• Bench Press of 4 sets (12, 10, 8, and 8 reps)
• Incline Flyes of 3 sets (15, 12, and 12 reps)
• Cable Flyes of 3 sets (15, 12, and 12 reps)
• Push Ups to failure of 3 sets
• Barbell Curls of 3 sets (12 to 15 reps)
• Preacher Curls of 3 sets (10 to 12 reps)
• Hammer Curls of 3 sets (10 to 12 reps)

Wednesday: Hamstring and Glutes

Wanna build abs like Bumstead? Here’s what Chris Bumstead ab workout routine looks like.

• Leg Curls of 4 sets (15 reps and last set to failure)
• Romanian Deadlifts of 4 sets (15 to 20 reps)
• Standing Leg Curls of 4 sets (8 to 10 reps)
• Reverse Hack Squats of 4 sets (15 to 20 reps)
• Glue Kickbacks of 3 sets (12 to 15 reps)

 Thursday: Shoulders and Triceps

This is massive. Chris likes to train shoulders and triceps together and this is what cbum shoulder workout includes”

• Dumbbell Lateral Raises of 3 sets (15 reps)
• Dumbbell Shoulder Press of 3 sets (12 reps)
• Barbell Front Raise of 3 sets (12 reps)
• Single Arm Cable Raise of 4 sets (20, 15, 15, and 12 reps)
• Upright Rows of 4 sets (15, 12, and 12 reps)
• Face Pulls of 3 sets (15, 12, and 12 reps)
• Machine Lateral Raises of 3 sets (15 reps)
• Dips of 4 sets (12 to 15 reps)
• Skull Crushers of 4 sets (12 to 15 reps)
• Cable Kickbacks of 3 sets (12, 10, and 8 reps)

Friday: Quads

Last but not least the highlight of Chris Bumstead’s workout routine – the quads. While the other bodybuilders often opt for a bro split, CBum split it into two sessions.

• Leg Extensions of 3 sets (15 reps)
• Back Squats of 6 sets (10 to 12 reps)
• Leg Press of 4 sets (20, 20, 15, 12 reps)
• Standing Lunges of 4 sets (8 to 12 reps)
• Standing Calf Raises of 4 sets (10 to 12 reps)
• Hip Adductors of 4 sets (10 to 12 reps)

Truth be told, that’s some legendary workout routine I’ve witnessed so far.

While you may think it’s crazy, remember Chris once said, “But history has a habit of calling ambitious people crazy.”

Moving on from his workout routine, the CBum diet is also spot on. From nutrition to health, to taste, Chris doesn’t compromise when it comes to food even during the off-season.

Chris Bumstead Diet and Nutrition: Does CBUM take Any Supplements?

On January 8, 2022; Chris Bumstead took to YouTube to share his new Bulking diet while preparing for Mr.Olympia 2022. 

Here’s what his diet included when he was 26 years old and weighed 240 pounds.

The breakdown of his macronutrients includes:

• Protein: 240 grams
• Fat: 139 grams
• Carbohydrate: 488 grams
• Calories: 311 grams

It’s not only his workout that’s inspiring, CBum’s diet also stands out. For instance, he includes only two big meals. One is in the early morning and the other is at night. 

In between these two meals, he includes pre and post-workout drinks and foods. Adding to it, he also has t added I his routine to eat a smaller meal after dinner and before going to bed. 

You can include it to suppress the midnight cravings!

Let’s see what Chris Bumstead’s diet is all about.

#1. Breakfast

• Smoothie (Blueberries, Raspberries, Half of a Banana, Glutamine, GI, Greens, Fiber, Whey Protein — one scoop, Oatmeal — 70 grams)
• 3 whole eggs
• Half of an Avacado
• 3 slices of toast
• Ketchup

Total Calories: 1037

#2. Pre-Workout

• Shredded Lettuce
• Broccoli Sprouts
• White Rice — 280 grams
• Ground Turkey — 175 grams

Total Calories: 623

#3. Post-Workout

• White rice – 100 grams
• Keto sesame chicken

Total Calories: 640

#4. Dinner

• Brown Rice — 160 grams
• Ground Beef — 225 grams
• Pasta Sauce

Total Calories: 1177 calories

#5. Final Meal of the Day

• Chocolate Chip Protein Pancakes — 150 grams
• Whey protein mixed with water – 1 ½ scoop

So, this is the diet that made Chris Bumstead a clear winner in Mr. Olympia Physique 2022.

Well, that’s quite some meal.  But what about supplements?

Does Chris Bumstead take any supplements?

Well, he takes some vitamins to support his body.

For instance, he takes pre-workouts to provide extra energy, creatine to increase his muscle workout, glutamine for protein synthesis, magnesium to regulate his blood sugar levels, and GI supplements for better functioning of his intestines.

Chris Bumstead’s workout routine and diet are about consistency and not relying on traditional ways.

There is so much take from the three-time winner of Mr. Olympia Classic Physique.

CBum’s Tips and Tricks to Keep in Mind

Truth be told, Bumstead’s workout and diet routine is not for the faint-hearted. The diet and exercise you choose completely depends on your goals and your body.

However, there are a few things that you can learn from Chris Bumstead’s workout and diet routine whether you’re a beginner or a pro.

1. Keep surprising your body by mixing the exercise. This will help prevent the plateau as well.
2. Focus on targeted workouts for better results and don’t hesitate to try the variations.
3. If you want to increase muscle size, pay attention to recovery time.
4. Keep challenging your body for more muscular growth.
5. Instead of quitting, decrease some weight and keep going.
6. Focus on the mind-muscle connection as well; bodybuilding is not only about the body.

Notably, after Chris was diagnosed with an autoimmune kidney disorder, IGA Nephropathy, he became more concerned about his health and took some extra steps to boost his immunity and overall health.

He worked more precisely on his diet and was determined to never give up.

“It’s not about winning. It’s not about a trophy. It’s about having no quit.”

– Chris Bumstead

FAQs – About Chris Bumstead Workout

Here are a few queries about Mr. Olympia’s fitness journey.

1: Is Mr. Olympia Physique Natural?

Yes, he is. But there are several rumors out there regarding Chris Bumstead’s steroid usage. In one of his videos, he mentioned the use of steroids during the off-season.

2: How Many Days A Week Does Chris Bumstead Workout?

Chris Bumstead works a total of 5 days in the week and rest for two days. His routine starts form Monday and ends on Friday for a week. For Saturdays and Sundays, he prefers to rest.

3: How Long Has Chris Bumstead Been Training?

Chris Bumstead started training at the age of 14 and for the last 7 years, he has been actively participating in bodybuilding. The bodybuilders have been training for the last 13 years to get the perfectly sculpted photoshopped physique.

4: Does Chris Bumstead Train Abs?

According to his workout regime, he doesn’t directly train his abs. And even in his Instagram video, he mentioned that following compound movement ultimately trains abs too.

5: Is Chris Bumstead the Best Bodybuilder?

Yes, Chris Bumstead is one of the biggest bodybuilders of all time. He has an incredible physique with perfectly defined abs and well-sculpted legs.