CBum Workout Routine and Diet

Chris Bumstead is arguably the most famous bodybuilder on the planet. Winning the Mr. Olympia 4 times means you gotta train and eat like a beast.

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.

Age27 Years old
DOB2 Feb 1995
Bodybuilding CategoryClassic Physique
Weight230 – 255lbs

Chris Bumstead CBum Workout Plan

CBum Workout Routine and Diet
Figure 1: CBum is a big lover of heavy weights in the gym

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 4Γ—8-12

Incline machine press 3-4Γ—8-12

Seated cable chest fly 3-4Γ—8-12

Close grip machine press 3Γ—8-12

Machine chest fly 3Γ—8-12

Back Workout Routine

Wide grip lat pulldown 3-4Γ—8-12

Supported dB row 3-4Γ—8-12

Supported machine row 3-4Γ—8-12

Seated supported machine row 3-4Γ—8-12

Rope straight arm pulldown 3-4Γ—8-12

Leg Workout Routine

Adductor machine 3Γ—15-20

Leg extension 3-4Γ—10-15

Hack squat 4Γ—8-12

Leg press 3Γ—8-12

Leg press calf raise 3-4Γ—12-15

Arm Workout Routine

Rope tricep pushdown Superset with Rope overhead extension 4Γ—12-15

EZ bar curl 3-4Γ—8-12

Incline dB tricep extension 3-4Γ—8-12

Incline dB curl Superset with Incline dB alternating hammer curls 3Γ—8-12

V-handle cable curls 3Γ—8-12

Single-arm cross-body cable extension 3Γ—8-12

Shoulder Workout Routine

Machine shoulder press 3-4Γ—8-12

Seated dB shoulder press 3-4Γ—8-12

Seated dB lateral raise 3-4Γ—10-15

Leaning cable lateral raise 3Γ—10-15

Machine reverse fly 3-4Γ—8-12

Chris Bumstead CBum Diet Plan

Figure 2: Classic Physique differs from Open bodybuilding in the amount of muscle mass. Thus, Classic guys tend to eat slightly less

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 Men’s Junior Division, 1st


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!

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Daniel Louwrens BSc PT

Daniel Louwrens BSc PT | Writer

Daniel Louwrens is a well-rounded fitness professional with over 10 years of experience in bodybuilding and fitness. He holds a BSc in Chemistry from the University of Western Cape and is a certified International Personal Trainer and Nutritionist. He is also a skilled bodybuilder and head coach for Muscle and Brawn. With his knowledge and expertise, he provides personalized training, nutrition, and recovery guidance to help clients reach their fitness goals.

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