Chris Bumstead Workout Routine and Diet

Chris Bumstead is a Canadian professional bodybuilder who has made a name for himself in the sport. He is the reigning Mr. Olympia Classic Physique winner, having won the competition in 2019, 2020, 2021, and 2022, and has become known for his classic bodybuilding look and aesthetic physique.

CBum started training at age 14 and competed in his first bodybuilding show at 16. He has since become a respected figure in the bodybuilding community and continues to inspire millions to pursue their fitness goals.

In this article, we will be covering both Chris Bumstead workout routine and his diet plan.

Chris Bumstead Stats:

Height: 6’0″ (183 cm)
Contest weight: 240 lbs (109 kg)
Off-season weight: 275 lbs (125 kg)
Chest size: 54 inches (137 cm)
Waist size: 32 inches (81 cm)
Bicep size: 21 inches (53 cm)
Age: 25 years old


Chris Bumstead starts his workout with a 5-minute cardio warm-up to get his heart rate up and increase blood flow to the muscles. He then performs a series of dynamic stretches to loosen up his muscles and prepare them for the workout.

Chris Bumstead Workout Routine:

Chris Bumstead’s workout routine is not like the usual ones. He works out for 5 days straight and takes a break on weekends.

Monday: Back
Tuesday: Chest and Biceps
Wednesday: Hamstrings and Glutes
Thursday: Shoulders and Triceps
Friday: Quads
Saturday & Sunday: Rest day for muscle recovery

Monday: Back

On Mondays, CBum works on his back muscles, and he does 7 different exercises for it.

Here is Chris Bumstead’s back routine:

1. Deadlifts (4 sets, 8-10 reps)

2. Bent-Over Rows (4 sets, 8-12 reps)

3. Lat Pulldowns (4 sets, 12-15 reps)

4. Straight Arm Pulldowns with Rope (4 sets, 12-15 reps)

5. Dumbbell Rows (4 sets, 10-15 reps)

6. Machine Rows (3 sets, 20 reps)

7. Hyper Extensions (2 sets, to failure)

Tuesday: Chest and Biceps

Chris works on his chest and biceps on Tuesdays, and he performs 9 exercises for them.

Here is Chris Bumstead’s chest and biceps routine: 

1. Push Ups (3 sets to failure)

2. Incline Dumbell Bench Press (5 sets, 8-10 reps)

3. Incline Dumbell Fly (3 sets, 15 reps)

4. Smith Machine Bench Press (4 sets, 8-10 reps)

5. Cable Fly (3 sets, 15 reps)

6. Barbell Curls (3 sets, 15 reps)

7. Reverse Barbell Curls (3 to failure)

8. Preacher Curls (2 sets, 10-12 reps)

9. Hammer Curls (2 sets, 10-12 reps)

Wednesday: Hamstrings and Glutes

1. Lying Leg Curls (4 sets, 12-15 reps)

2. Conventional Deadlifts (3 sets, 15-20 reps)

3. Seated Leg Curls (3 sets, 5-8 reps)

4. Reverse Hack Squat (3 sets, 15-20 reps)

5. Single Leg Glute Kickback (3 sets, 12-15 reps)

Thursday: Shoulders and Triceps

He performs an 11-exercise shoulder and triceps routine every Thursday, averaging 3 sets and 12 repetitions for each exercise.

1. Lateral Raises Dumbbell (3 sets, 12 reps)

2. Shoulder Press Dumbbell (3 sets, 12 reps)

3. Barbell Front Raise (3 sets, 10-12 reps)

4. Single Arm Cable (4 sets, 12-15 reps)

5. Upright Rows (3 sets, 12-15 reps)

6. Rope Face Pulls (3 sets, 12-15 reps)

7. Lateral Raises Machine (3 sets, 12-15 reps)

8. Bench Dips (4 sets, 12-15 reps)

9. EZ Bar Skull Crushers (3 sets, 12-15 reps)

10. Reverse Grip Skull Crusher (3 sets, 8-10 reps)

11. Single Arm Cable Tricep Kickbacks (3 sets, 8-12 reps)

Friday: Quads

1. Leg Extensions (3 sets, 15 reps)

2. Squats (2 sets, 8 reps)

3. Leg Press (4 sets till failure)

4. Leg Extensions (4 sets, 15 reps)

5. Standing Lunges (4 sets, 6-8 reps)

Saturday and Sunday: Rest

Rest days allow muscles to recover, prevent injury, improve mental health, and enhance performance for bodybuilders.

Also, Read: Mike Mentzer Workout Routine

Chris Bumstead Diet:

Chris Bumstead’s diet plan is tailored to his body’s unique requirements and his training schedule. He follows a nutrition that emphasizes the consumption of whole foods containing ample nutrients, vitamins, and minerals.

His diet plan is primarily focused on building lean muscle mass and reducing body fat.

Chris Bumstead Workout Routine

Meal Plan of Chris Bumstead

Chris Bumstead’s meal plan consists of 5-6 meals per day, with a focus on whole foods that are rich in nutrients. His meals are carefully planned and prepared to meet his daily macronutrient requirements.

Here is an example of Chris Bumstead’s meal plan:

1. Breakfast

  • Oats
  • Eggs
  • Protein Shake

2. Lunch

  • White Rice
  • Chicken
  • Vegetables

3. Dinner

  • Chicken
  • Asparagus
  • Pasta
  • Broccoli

4. Snack

  • Eggs
  • Vegetables
  • Protein Shake

5. Snack

  • Rice
  • Fish

Supplements in Chris Bumstead’s Diet

Supplements are an essential part of Chris Bumstead’s diet plan. He believes that supplements can help support his body’s nutritional requirements and improve overall performance. Here are some supplements that Chris Bumstead consumes regularly:

  • Creatine
  • Whey Protein
  • BCAAs
  • Pre-Workout
  • Omega 3 Supplements
  • Glutamine
  • Multivitamins

Cheat Meals and Chris Bumstead

Like any other athlete, Chris Bumstead also has a cheat meal from time to time. He believes that consuming a cheat meal once a week helps him stay motivated and satisfied with his diet plan.

However, he also ensures that his cheat meals do not go overboard and that he does not consume anything that can negatively impact his training and overall health.

On-Season Diet Plan

Chris Bumstead’s On-Season diet plan is tailored to help him reduce body fat while maintaining muscle mass. His pre-contest diet plan is similar to his regular diet plan but with a few modifications. He reduces his carbohydrate intake and increases his protein and healthy fat intake.

Off-Season Diet Plan

After a competition, Chris Bumstead’s diet plan undergoes a few changes. He increases his carbohydrate intake and reduces his protein and fat intake. He also reduces his cardiovascular workouts and increases his weight training volume.


Q. Does Chris Bumstead follow a specific diet?

  • Yes, Chris Bumstead follows a strict diet to support his training and physique goals. His diet is high in protein and low in carbs and fats.

Q. How long has Chris Bumstead been bodybuilding?

  • Chris Bumstead has been bodybuilding since he was 14 years old, and he turned pro in 2017 at the age of 22.

Q. How does Chris Bumstead modify his diet plan during pre and post-contest periods?

  • During pre-contest periods, Chris Bumstead reduces his carbohydrate intake and increases his protein and healthy fat intake. During post-contest periods, he increases his carbohydrate intake and reduces his protein and fat intake.

Q. Does Chris Bumstead consume supplements regularly?

  • Yes, Chris Bumstead consumes supplements regularly to support his body’s nutritional requirements and improve overall performance.


Chris Bumstead does a tough workout that helps him reach his goals and win competitions. He does exercises that work all his muscles. He also eats healthy food to give him energy for his workouts. He likes to eat whole foods that are good for his body.

Also, Read: Arnold Split