Chris Bumstead's Workout Routine

Chris Bumstead stands 6'1" (185 cm) and competes at 225-230 lbs (102-104 kg). During off-season, he weighs around 250-260 lbs (113-118 kg) before cutting down for the Olympia stage.

His strength numbers reflect the balance Classic Physique demands:

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

What sets CBum's physique apart is his 30-inch competition waist paired with broad shoulders. That combination creates the V-taper the Classic division rewards, and it's genetic structure you either have or you don't.

Training philosophy

Chris follows high-volume bodybuilding with strict form and deliberate tempo. He prioritizes mind-muscle connection over moving maximum weight, often using lighter loads to feel every rep through the full range of motion.

His approach includes:

• Training each body part twice per week
• Progressive overload with controlled execution
• Drop sets, supersets, and partial reps for intensity
• Slower negatives to maximize time under tension
• Deload weeks, especially leading into competition

Weekly workout split

Day 1: chest and 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

Day 2: back and 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

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

Day 4: shoulders and 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 one day, then repeat the split.

IgA nephropathy and training

Chris has been open about his IgA nephropathy diagnosis, an autoimmune condition affecting his kidneys. He first discussed it publicly in 2017, explaining how the disease forced him to reconsider his bodybuilding career entirely. The condition causes his immune system to attack kidney tissue, and the stress of competition prep can exacerbate symptoms.

This shapes his training and supplementation in specific ways. He monitors kidney function through regular blood panels and adjusts his protein intake based on results. During his 2023 Olympia prep, he discussed reducing certain supplements that stress the kidneys and working closely with his medical team to balance competition demands with long-term health.

The diagnosis also influenced his decision to compete in Classic Physique rather than pursue the Open division's larger size requirements. Maintaining 280+ pounds year-round would place more stress on his kidneys than the 250-260 pound off-season weight he carries now. When fans debate whether CBum could compete in Open, this health context often gets overlooked. The lighter weight class lets him stay competitive while managing his condition.

Training tips

Mind-muscle connection: Feel every rep. Chris often uses a slower tempo, especially on the negative portion of movements.

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

Form priority: He regularly uses less weight to maintain perfect execution. Ego lifting has no place in his training.

Rest periods: 2-3 minutes for compound exercises. 1-2 minutes for isolation work. 45-60 seconds for pre-exhaust sets.

Nutrition and recovery

Chris's nutrition shifts 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
• Protein: 350-400g (higher to preserve muscle during deficit)
• Carbs: Cycled based on training days
• Fats: 60-80g

Supplements from RAW Nutrition (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

Implementation

This routine reflects over a decade of progressive training. Start with lower volume and focus on mastering form before adding intensity techniques.

Practical adjustments:

• Begin with 70% of the recommended volume
• Perfect your form before increasing weights
• Listen to your body and adjust based on recovery
• Focus on progressive overload week to week
• Prioritize sleep and nutrition alongside training

Chris emphasizes consistency over perfection. Show up, execute with proper form, maintain your nutrition, and results accumulate over time.