What's inside
For anyone with their finger on the pulse of contemporary bodybuilding, there is no bigger name at the moment than Chris Bumstead.
Winner of the last three Mr. Olympia classic physique titles, Bumstead is pioneering a return to the classic style of bodybuilding.
In addition to being a champion on stage, Chris – or Cbum as he’s known by his fans – is a popular online presence with an easygoing personality.
If you’re not familiar with the legend that is Chris Bumstead, take a look at his latest title-winning Mr. Olympia performance:
Let’s dive into Chris Bumstead workout routine and dieting plan.
This article outlines the training, nutrition, and mindset of the reigning Mr. Olympia classic.
Chris Bumstead Current Bio and Stats
Chris Bumstead is one of the best-known bodybuilders in the fitness world today.
Not only has he won the last three consecutive Classic Olympia titles, but he is also a prominent social media influencer and businessman.
Chris has large followings on Instagram and YouTube and has successful businesses in apparel, supplements, and training memberships.
- Age: 27
- Height: 6’1” (185cm)
- Weight: 235-264lbs (106-120kg)
- Date of Birth: February 2, 1995
- Occupation: Professional bodybuilder
- Career: Bodybuilder, business owner
- Notable Achievements:
- Runner up, Mr. Olympia Classic Physique 2017-2018
- Winner, 3x Mr. Olympia Classic Physique 2019-2021
Chris’ weight can fluctuate significantly between the off-season and competition.
For example, his stage weight in the Mr. Olympia is around 235lbs, while his heaviest off-season weight last year was 264lbs.
Chris Bumstead Workout Fundamentals
You Should Also Read:
- Joe Rogan Workout Routine
- Adam Driver Workout Routine
- David Goggin Workout Routine
- Tom Holland Workout Routine
- Mark Wahlberg Workout Routine
With a background in team sports, Bumstead began weightlifting at the age of 14.
After building a solid foundation for several years, Chris began competing at age 19. He gained his IFBB pro card in 2016 at age 21.
As a competitor on the world’s biggest bodybuilding stage, Bumstead’s workout routine revolves around cycles between the off-season, and competition.
The workout examples below can be used in either case. However, the parameters may need to be modified to suit your particular goals.
Cbum does experiment with volume and frequency in his training programs. That said, he claims the most important factor is intensity.
This is supported by research, with maximal hypertrophy occurring – especially in the larger type-II muscle fibers – when training with high intensity.
Let’s take a look at a typical training week for Cbum.
Chris Bumstead Workout Routine
Chris currently trains with a 5-day split routine, or ‘bro split’. This allows him to hit his focus areas with sufficient intensity and recovery time.
The following is a typical week of the current Cbum workout schedule.
Weekly Schedule:
- Monday: Chest workout
- Tuesday: Back workout
- Wednesday: Leg workout
- Thursday: Arms workout
- Friday: Shoulder workout
- Saturday: Rest day
- Sunday: Rest day
For those who prefer a different schedule, here is a breakdown of Chris’ approach to a three-day workout split like the PPL split:
Chris Bumstead Workout Plan
At the highly advanced level Bumstead currently trains, he is able to vary his workouts on the fly.
The following workouts are based on Cbum’s most recent sessions, with plenty more examples being available on his YouTube channel.
In addition to these weight-training sessions, Chris does a lot of cardio – up to one to two hours daily in comp prep.
Even during the off-season, Cbum performs cardio such as outdoor cycling four times per week to maintain heart health and conditioning.
Make sure to adjust the training parameters or exercises to suit your current training level and goals.
Chris Bumstead Chest Workout
| Exercise | Sets x Reps | Rest |
| Incline dB chest press | 4×8-12 | 2-3 min |
| Incline machine press | 3-4×8-12 | 2-3 min |
| Seated cable chest fly | 3-4×8-12 | 1-2 min |
| Close grip machine press | 3×8-12 | 1-2 min |
| Machine chest fly | 3×8-12 | 1 min |
Chris Bumstead Back Workout
| Exercise | Sets x Reps | Rest |
| Wide grip lat pulldown | 3-4×8-12 | 1-2 min |
| Supported dB row | 3-4×8-12 | 1-2 min |
| Supported machine row | 3-4×8-12 | 2-3 min |
| Seated supported machine row | 3-4×8-12 | 1-2 min |
| Rope straight arm pulldown | 3-4×8-12 | 1 min |
Chris Bumstead Leg Workout
| Exercise | Sets x Reps | Rest |
| Adductor machine | 3×15-20 | 1 min |
| Leg extension | 3-4×10-15 | 1-2 min |
| Hack squat | 4×8-12 | 2-3 min |
| Leg press | 3×8-12 | 2-3 min |
| Leg press calf raise | 3-4×12-15 | 1 min |
Chris Bumstead Arm Workout
| Exercise | Sets x Reps | Rest |
| Rope tricep pushdown SS | 4×12-15 | – |
| Rope overhead extension | “ | 1-2 min |
| EZ bar curl | 3-4×8-12 | 1-2 min |
| Incline dB tricep extension | 3-4×8-12 | 1-2 min |
| Incline dB curl SS | 3×8-12 | – |
| Incline dB alternating hammer curls | “ | 1-2 min |
| V-handle cable curls | 3×8-12 | 1 min |
| Single-arm cross-body cable extension | 3×8-12 | 1 min |
Chris Bumstead Shoulder Workout
| Exercise | Sets x Reps | Rest |
| Machine shoulder press | 3-4×8-12 | 2-3 min |
| Seated dB shoulder press | 3-4×8-12 | 2-3 min |
| Seated dB lateral raise | 3-4×10-15 | 1 min |
| Leaning cable lateral raise | 3×10-15 | 1 min |
| Machine reverse fly | 3-4×8-12 | 1 min |
Chris Bumstead Self-Care Activities
At the elite level of bodybuilding, mental health and focus become even more important.
Some of the activities Cbum likes for taking care of this include therapy sessions, reading stoic philosophy, and ensuring he gets at least eight hours of sleep.
While diet and exercise are the focus of getting into shape, mindset and mental health are equally important to success.
Chris Bumstead Dieting and Food Preferences
As an elite-level bodybuilding athlete, Chris’ diet obviously has several distinct phases.
The foods mentioned below are typical across various times in Bumstead’s yearly cycle and can change depending on his goal at the time.
While he loves food as much as anybody, Cbum is a great example of the level of discipline necessary to compete at the highest level.
Chris Bumstead Meal Preferences
- Breakfast: Eggs, oatmeal, pancakes, bagel
- Lunch: Meat, rice, pasta
- Dinner: Meat, rice, pasta
- Snacks: Additional meal, protein shake, fruit
- Late night: Additional meal, protein shake
Chris Bumstead Diet Plan
The following examples show the meals and foods eaten by Chris during both his off-season muscle-gain phase and cutting for competition.
In Cbum’s case, his ‘bulking’ diet is over 5,000 calories daily. Meanwhile, his cutting diet close to stage time is closer to 1,600 calories.
We have a 3000 calorie meal plan and an article of 11 simple 1000 calorie meals for muscle growth if you want an idea of what to eat for bulking.
If you are unsure of your macronutrient requirements for bulking, use our advanced macro calculator for muscle growth.
The amounts and calories from each meal have been intentionally omitted from these examples.
This is because Chris himself says not to copy what he does, and to create a nutrition plan that is tailored to your own needs.
That being said, here is some inspiration from Cbum’s current diet plans.
Chris Bumstead Bulking Diet
Meal 1
- Bagel
- Ghee butter
- Shake: Protein, oats, almond butter, fiber
- Glucose supplement
Meal 2
- Steak
- White rice
Meal 3
- Chicken
- White rice
- Hot sauce
Meal 4
- Sweet potato
- Ground turkey
- Banana
Meal 5
- Sweet potato
- Ground beef
- Avocado
Meal 6
- Shake: Protein, oats, almond butter, glutamine
Chris Bumstead Competition Prep Diet
Meal 1
- Morning drink: Ice, daily greens powder, GI supplement, Glutamine, Fiber
- Egg whites
- Full egg
- Sugar-free ketchup
Meal 2
- Ground turkey
- Cucumber
- Shredded lettuce
- Oats
- Protein powder
Meal 3
- Zucchini
- White fish
- White rice
- Shredded lettuce
- Low-calorie yellow mustard
Meal 4
- Asparagus
- White fish
- Magnesium
Meal 5+6
- Ground turkey
- Egg whites
- Whole eggs
Of course, after months of strict dieting, Chris looks forward to epic cheat days like the rest of us:
Chris Bumstead Supplement Preferences
Since diets at the highest level of bodybuilding can be quite restrictive at times, supplements have an important role to play.
Bumstead has a range of supplements in his routine to ensure he meets all the nutritional requirements without unnecessary calories.
Chris also has his own supplement line from Raw Nutrition, including his signature CBUM Thavage pre-workout and Itholate protein.
Here are some of the supplements taken by Chris Bumstead:
- Protein powder
- Pre-workout
- Creatine
- Glucose supplement with chromium, berberine, etc.
- Glutamine
- Daily greens
- GI supplements
- Fiber
- Magnesium
It’s worth mentioning here that Chris is not a natural athlete. While his classic physique is inspirational to regular gym-goers, don’t have unrealistic expectations of yourself.
Chris Bumstead App
The CBUM Fitness app is a membership program that allows you to follow the daily workouts of Chris, with several other features.
The app features daily workouts, exclusive content for Cbum fans, and access to community pages and events like live calls with Chris.
FAQs
What gym does Cbum work out at?
Chris trains at several gyms across North America, as well as training from his home gym when necessary.
Especially in the last two years, Cbum had to travel to select gyms that could open for professional athletes or train at his home gym.
What is the Chris Bumstead 8 week challenge?
The Thavage AF 8 week challenge is an event put on by Cbum’s social media channels.
It’s an eight-week fitness challenge with prizes such as a year’s supply of supplements, PS5s, and even getting to hang out and train with Chris himself.
When did Cbum start working out?
Bumstead started weightlifting at the age of 14, putting on significant mass up to the age of 19.
This is when he started competing, and he went pro at the age of 21 after winning the 2016 IFBB North American bodybuilding championship.
What does Chris Bumstead do for work?
In addition to being a professional bodybuilder, Chris is a co-owner of the Raw Nutrition supplement brand and Revive MD supplements.
He also manages his social media business and has a successful merchandise line based on his CBUM brand.
Closing Comments
So, what do you think of our coverage of Chris Bumstead’s routine?
Let us know your favorite Chris Bumstead workout – and your favorite Mr. Olympia – in the comments!
If you have any friends or family who are fans of classic bodybuilding, please feel free to share this article with them as well.
