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Chris Bumstead Workout Routine, Diet, Mr. Olympia!

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Chris Bumstead is one of the best bodybuilders in the world right now.

Bumstead is the Mr. Olympia Classic Physique champion for 2019, 2020, and 2021. He also has a YouTube channel with more than 1.1 million subscribers.

So, what does Chris Bumstead’s exercise plan look like? And how does Chris Bumstead train and eat to win the Olympia three years in a row?

This article tells you everything you need to know about how and why Chris Bumstead works out.

Chris Bumstead Workout

Who Is Chris Bumstead?

Chris Bumstead is a Canadian bodybuilder and YouTuber who goes by the name Crum. He was born in Ottawa, Canada.

Bumstead was born on February 2, 1995, and his online biography says that he started lifting weights when he was 14 years old.

Chris started competing in bodybuilding when he was 19, and he got his IFBB Pro card when he was 21.

Chris Bumstead won the Mr. Olympia Classic Physique for the first time in 2019. Since then, he has been the defending champion.

Bumstead now has a very popular YouTube channel where he posts videos of many of his workouts, diet plans, and training ideas.

Chris Bumstead Bodybuilding Stats

Before we get into Chris Bumstead’s workout routine, let’s go over a few quick facts about him so you can see how awesome he really is.

Here are some facts about Chris Bumstead as a bodybuilder:

  • Height: 6’1″
  • Off-Season Weight: Approximately 260 pounds (118 kg)
  • Contest Weight: Approximately 235 pounds (107 kg)
  • Birthday: February 2nd, 1995

Chris Bumstead Workout

Bumstead is known for getting in great contest shape. If you’ve seen any of his YouTube videos or training videos, it’s not surprising that he’s the current champion.

Chris Bumstead Workout Routine

Chris Bumstead’s workout split is usually five days long and works all of his muscles. Bumstead may change this routine if he gets hurt or has to travel, but usually, he works out his back, chest, hamstrings, quads, and shoulders once a week.

So, if you want to do the same workout as Chris Bumstead, here’s how his split works day by day:

Chris Bumstead Workout

Monday: Back Day

In the past, Bumstead has always trained back on the first day of his training week. This is pretty typical if you buy a program from him or watch his YouTube videos.

Here is Chris Bumstead’s back workout:

  • Deadlifts: 4 sets, usually aiming for 10 reps and then gradually decreasing to 8 reps as he adds weight.
  • Bent-Over Rows: 4 sets (12, 10, 10, and 8 reps with heavier weight)
  • Lat Pulldown: 4 sets of around 10 to 15 reps, last set to failure
  • Straight Arm Lat Pulldowns: 4 sets of 10 to 15 reps, last set to failure
  • Dumbbell Row: 4 sets (15, 12, 10, 10 reps)
  • Machine Row: 3 sets (20 reps or a very high volume that you can handle)
  • Hyper Extension: 2 sets, each to failure

This is a lot of work for a back routine, but you’ll see that CBum’s workouts are all about volume.

Tuesday: Chest & Biceps

Bumstead adds a lot of exercises and weight to this day, just like he does on his back day.

Here’s how Chris Bumstead works his chest:

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

In the video above, Chris goes into more detail about his chest workout and how he trains for Mr. Olympia.

WednesdayHamstring & Glutes

After working out his upper body for two days in a row, Chris Bumstead’s next step is to work on his hamstrings and glutes to build up his legs.

Here’s how Chris Bumstead works out his hamstrings and glue:

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

Most people only work their legs once a week, but Chris Bumstead splits his leg workout into two days, so he works his quads later in the week.

Thursday: Shoulders & Triceps

Chris Bumstead’s workout plan is also interesting because he works his chest and biceps first, then his shoulders and triceps.

Some people think this is better because you can work your triceps harder on shoulder day instead of trying to work them on chest day when the muscles are already tired.

I do the same thing, and I’ve found that you can go heavier. Hey, CBum seems to know what he’s doing!

Here are the parts of Chris Bumstead’s workout for his shoulders and triceps:

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

Bumstead sometimes throws in rope pulldowns as well to hit triceps more.

Friday: Quads

The quads are the last part of the Chris Bumstead workout split.

This is usually a very busy day in Bumstead, so make sure your weekends with a bang!

On Chris Bumstead’s leg workout, the following things happen:

  • Leg Extensions: 3 sets (15 reps)
  • Back Squats: 6 sets (10 to 12 reps) although sometimes Chris goes heavier and drops rep count
  • Leg Press: 4 sets (20, 20, 15, 12 reps)
  • Standing Lunges: 4 sets (8 to 12 reps)
  • Standing Calf Raises: 4 sets (10 to 12 reps)
  • Hip Adductors: 4 sets (10 to 12 reps)

Weekends: Rest Days

Chris Bumstead usually doesn’t train on the weekends and instead takes the time to rest and heal.

But one important thing to know about Chris Bumstead’s workout schedule is that he often does low-intensity cardio in the mornings after not eating anything.

This could mean riding a bike for 20 minutes or walking on a treadmill or Stairmaster for 30 minutes.

No matter what, Chris still takes care of his cardio, even when he is putting on weight and muscle during the off-season.

Chris Bumstead Workout

Chris Bumstead Diet 

Now that you have a Chris Bumstead workout plan, you are ready to hit the gym and get those gains!

But what you eat is just as important as, or maybe even more important than, what you do in the gym.

And, just like with his workouts, CBum never misses a beat when it comes to eating right.

There are a lot of videos on YouTube about Chris Bumstead’s diet, and he often posts “full day of eating” videos on his channel.

He was also in a video for Bodybuilding.com in which he talked about how he eats:

In this video, Chris eats 6 meals for a total of 4,325 calories.

Here’s what Chris Bumstead’s diet looks like on a typical day:

Breakfast: 600 grams of raw potato that he airfares, 3 whole eggs, 230 grams of egg whites, and ketchup (776 calories)
Pre-Workout Meal: Chicken breast, spinach, and rice (593 calories)
Post Workout Meal: Banana as a snack, 16 ounces of sweet potato, chicken breast (721 calories)
Meal Four: Stir fried veggie mix, chicken breast, rice (570 calories)
Dinner: Chicken breast and sweet potato plus an avocado (1,048 calories)
Meal Six: 200 grams of Salmon and 230 grams of rice (617 calories.
Total Macros:

4325 calories
307 grams of protein
519 grams of carbs
113 grams of fat