Chris Bumstead Workout Routine

Standing at 6'1" (185 cm) and competing at around 225-230 lbs (102-104 kg), Chris Bumstead has redefined what's possible in Classic Physique bodybuilding. During his off-season, he typically weighs around 250-260 lbs (113-118 kg), before cutting down for competition.

Chris's impressive strength numbers include:

Squat: 495 lbs (225 kg) for reps
Bench Press: 405 lbs (184 kg)
Deadlift: 675 lbs (265 kg)

What makes Chris's physique particularly remarkable is his tiny waist (reportedly around 30 inches when competing) combined with broad shoulders, creating the coveted V-taper that Classic Physique division celebrates.

Understanding CBum's Training Philosophy

Chris follows a high-volume, bodybuilding-focused approach with emphasis on mind-muscle connection and perfect form. He's known for incorporating various intensity techniques like drop sets, supersets, and partial reps to maximize muscle growth.

Key aspects of Chris's training include:

Training each body part twice per week
Progressive overload with controlled form
High volume with moderate weights
Focus on muscle contractions over heavy weights
Strategic use of intensity techniques
Regular deload weeks, especially pre-contest

Chris Bumstead's Weekly Workout Split

Chris Bumstead Workout Day 1 - Chest & Triceps

Incline Smith Machine Press: 4 sets of 8-12 reps
Flat Dumbbell Press: 4 sets of 10-12 reps
Machine Press: 3 sets of 12-15 reps
Cable Flyes (High to Low): 3 sets of 15-20 reps
Cable Flyes (Low to High): 3 sets of 15-20 reps
Tricep Pushdowns: 4 sets of 12-15 reps
Overhead Tricep Extensions: 4 sets of 12-15 reps
Single-Arm Cable Extensions: 3 sets of 15-20 reps

Chris Bumstead Workout Day 2 - Back & Biceps

Lat Pulldowns: 4 sets of 12-15 reps
Barbell Rows: 4 sets of 10-12 reps
Machine Rows: 3 sets of 12-15 reps
Single-Arm Machine Rows: 3 sets of 12-15 reps
Straight-Arm Pulldowns: 3 sets of 15-20 reps
Barbell Curls: 4 sets of 10-12 reps
Incline Dumbbell Curls: 3 sets of 12-15 reps
Cable Curls: 3 sets of 15-20 reps

Chris Bumstead Workout Day 3 - Legs

Leg Extensions (Warm-up): 3 sets of 20 reps
Hack Squats: 4 sets of 10-12 reps
Leg Press: 4 sets of 12-15 reps
Walking Lunges: 3 sets of 20 steps each leg
Leg Extensions: 4 sets of 15-20 reps
Lying Leg Curls: 4 sets of 12-15 reps
Standing Calf Raises: 5 sets of 15-20 reps
Seated Calf Raises: 4 sets of 20-25 reps

Chris Bumstead Workout Day 4 - Shoulders & Abs

Seated Dumbbell Press: 4 sets of 10-12 reps
Side Lateral Raises: 4 sets of 12-15 reps
Front Raises: 3 sets of 12-15 reps
Rear Delt Flyes: 4 sets of 15-20 reps
Face Pulls: 3 sets of 15-20 reps
Cable Crunches: 4 sets of 20 reps
Hanging Leg Raises: 3 sets of 15-20 reps
Ab Wheel Rollouts: 3 sets of 12-15 reps

Rest for one day, then repeat the split.

Training Tips and Form Recommendations

Mind-Muscle Connection: Chris emphasizes feeling every rep. He often uses a slower tempo, especially on the negative portion of movements.

Volume Progression: Start with the lower end of the rep ranges and gradually increase volume over time.

Form Priority: Chris is known for his strict form, often using less weight to maintain perfect execution.

Rest Periods:

Compound exercises: 2-3 minutes
Isolation exercises: 1-2 minutes
Pre-exhaust sets: 45-60 seconds

Nutrition and Recovery

Chris's nutrition varies significantly between off-season and contest prep:

Off-Season Diet:

Calories: 5,000+ daily
Protein: 300-350g
Carbs: 600-700g
Fats: 100-120g

Contest Prep Diet:

Calories: Progressive reduction to 3,000-3,500
Higher protein (350-400g)
Cycling carbohydrates
Lower fats (60-80g)

Key supplements:

RAW Nutrition supplements (his own line)
Whey protein isolate
Creatine monohydrate
EAAs/BCAAs
Pre-workout
Multivitamins

Recovery Protocols

8-9 hours of sleep per night
Regular massage therapy
Ice baths and sauna sessions
Daily mobility work
Active recovery between training sessions

Final Thoughts and Implementation

It's crucial to understand that Chris Bumstead's workout routine is designed for advanced bodybuilders and reflects years of progressive training. If you're just starting out, begin with lower volume and focus on mastering form.

Key takeaways for implementation:

Start with 70% of the recommended volume
Perfect your form before increasing weights
Listen to your body and adjust volume as needed
Focus on progressive overload
Maintain proper nutrition and recovery

Remember, Chris has been training for over a decade and is a professional bodybuilder. While this routine provides insight into his training methods, it should be adapted to your experience level and goals.

Most importantly, Chris emphasizes consistency over perfection. Focus on showing up every day, executing your workouts with proper form, and maintaining proper nutrition. Results will come with time and dedication.

Ready to start training like CBum? Begin with Day 1 and adjust the volume based on your recovery ability. Remember, Rome wasn't built in a day, and neither was Chris Bumstead's physique.