If you’re unaware of who Chris Bumstead is, you probably clicked on the wrong article. Chris is regarded as the current GOAT of bodybuilding, having won the last 4 Mr. Olympia Classic physique divisions (2019-2023) and will continue to do so. In fact, he won the 2022 Olympia Classic physique with a torn bicep!
Obviously, many will like to look just like Chris, and a good place to start is by following Chris Bumstead’s workout routine and diet. Let’s take a look at those.
Key Takeaways
- Chris Bumstead is the current Mr. Olympia
- He is widely regarded as the Champion Bodybuilder for the Classic Physique
- Chris trains like a conventional bodybuilder and is known to diet really hard
Who is Chris Bumstead (CBum)
Chris Bumstead (CBum on Instagram) was born in Canada and has risen through the ranks of the IFBB ranks to become the current Mr. Olympia and one of the best bodybuilders ever. Bumstead is known for being quite humble and remains one of the few bodybuilders who delivers year after year.
He started weightlifting when he was only 14 years old, but was always involved in sports. He started competing in bodybuilding by age 19 and earned his Pro Card by age 21 when he won the 2016 IFBB North American Bodybuilding Championship.
| Age | 27 Years old |
| DOB | 2 Feb 1995 |
| Bodybuilding Category | Classic Physique |
| Height | 6’1” |
| Weight | 230 – 255lbs |
Chris Bumstead CBum Workout Plan
Chris Bumstead follows what can be described as a “bro split” and he might change things as needed. For instance, it is not uncommon for him to remove volume from his leg extensions or squats to allow for more arm workout volume on prep.
He will utilize both volume and intensity to get the best results possible depending on how his coach, Hany Rambod, sees fit.
- Monday: Chest workout
- Tuesday: Back workout
- Wednesday: Leg workout
- Thursday: Arms workout
- Friday: Shoulder workout
- Saturday: Rest day
- Sunday: Rest day
Chest Workout Routine
Incline dB chest press 4ร8-12
Incline machine press 3-4ร8-12
Seated cable chest fly 3-4ร8-12
Close grip machine press 3ร8-12
Machine chest fly 3ร8-12
Back Workout Routine
Wide grip lat pulldown 3-4ร8-12
Supported dB row 3-4ร8-12
Supported machine row 3-4ร8-12
Seated supported machine row 3-4ร8-12
Rope straight arm pulldown 3-4ร8-12
Leg Workout Routine
Adductor machine 3ร15-20
Leg extension 3-4ร10-15
Hack squat 4ร8-12
Leg press 3ร8-12
Leg press calf raise 3-4ร12-15
Arm Workout Routine
Rope tricep pushdown Superset with Rope overhead extension 4ร12-15
EZ bar curl 3-4ร8-12
Incline dB tricep extension 3-4ร8-12
Incline dB curl Superset with Incline dB alternating hammer curls 3ร8-12
V-handle cable curls 3ร8-12
Single-arm cross-body cable extension 3ร8-12
Shoulder Workout Routine
Machine shoulder press 3-4ร8-12
Seated dB shoulder press 3-4ร8-12
Seated dB lateral raise 3-4ร10-15
Leaning cable lateral raise 3ร10-15
Machine reverse fly 3-4ร8-12
Chris Bumstead CBum Diet Plan
So, apart from just doing the odd ice water or hot water bath on rest days to try and improve recovery, Chris Bumstead is known for having a really good diet – obviously. As a professional bodybuilder, you’d expect as much. Having a good diet plan is almost the most important thing for any bodybuilder, especially when the daily workouts are so incredibly tough. Let’s have a look at his diet:
Of course, depending on what his goal is, his diet plan will differ. That said, his diet is rich in:
- Grilled Chicken breast
- White rice
- Ground turkey
- Sweet potatoes
- Protein shake
- Almond butter
You might want to watch the videos linked below to see what his diet looks like exactly, depending on if he is on prep or in the off-season.
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Cbum Chris Bumsted Bodybuilding Career
- 2022 Classic Physique Olympia, 1st
- 2021 Olympia Classic Physique, 1st
- 2020 Olympia Classic Physique, 1st
- 2019 Olympia Classic Physique, 1st
- 2018 Olympia Classic Physique, 2nd
- 2017 Olympia Classic Physique, 2nd
- 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)
- 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
- 2015 CBBF Canadian National Bodybuilding Championship Menโs Junior Division, 1st
Conclusion
Chris Bumstead’s workout is undoubtedly one that really works for him, but it doesn’t necessarily mean it’ll work for you. We’ll update you if newer workouts from his new coach are on the horizon. You can surely try the Chris Bumstead workout routine and see how it goes, just remember to eat and sleep plenty!
