Chris Bumstead’s Workout Routine

Chris Bumstead has gained significant recognition in the bodybuilding and fitness world for clinching the Olympia Classic Physique title in both 2019 and 2020.

Chris Bumstead boasts an impressive stature, towering at 6 feet 1 inch and weighing between 215-225 lbs. His muscular physique is not only awe-inspiring but also visually appealing, drawing comparisons to the iconic Arnold Schwarzenegger by some devoted bodybuilding enthusiasts.

Today, we delve into the workout regimen that has been instrumental in sculpting Chris Bumstead’s remarkable physique, propelling him to success on the prestigious Mr. Olympia stage.

Join us as we closely examine the secrets behind his extraordinary physique.

Chris Bumstead’s Workout Principles

Chris Bumstead emphasizes the significance of compound movements in his fitness regimen. He is a firm believer in the effectiveness of these exercises as they engage various muscle groups simultaneously, leading to enhanced muscle activation and increased muscle growth potential.

Previously, Chris Bumstead adhered to a workout regimen that involved training five days a week with a bro split. This entailed dedicating each day to a specific muscle group and only working on that particular group once a week. However, he has recently transitioned to a new training approach known as the PPL (push-pull-legs) training split.

Chris follows a PPL training split, which allows him to focus on each muscle group twice a week. This training approach ensures that he dedicates separate workout sessions to exercises that primarily target pushing movements, such as bench presses and shoulder presses. Additionally, he incorporates pulling movements like pull-ups and rows into his routine to strengthen his back and arms.

Lastly, Chris includes leg exercises like squats and lunges to work on his lower body muscles. By dividing his training sessions in this way, Chris can effectively target and develop all major muscle groups in his body.

With the PPL training split, Chris is able to work on each muscle group twice a week. By integrating the PPL training split into his regimen, Chris can offer more consistent and well-rounded training to his muscles, resulting in enhanced overall development and potential gains in strength and muscle growth.

Chris Bumstead consistently brings a high level of intensity to his workout routine by incorporating a variety of movements for each muscle group, targeting them from different angles to optimize muscle growth. Bumstead’s approach involves pushing himself to the limit in the gym, stating,

“I love getting in the gym and just hauling a**, pushing everything to the limit.”

Chris Bumstead’s training regimen is intense and not for the faint-hearted, requiring a significant amount of physical strength and mental resilience to achieve a physique resembling that of a Greek God.

Chris Bumstead’s Workout Schedule

Chris Bumstead follows the traditional PPL (push-pull-legs) training split in his routine. This training split is known for providing effective stimulus, which promotes muscle growth.

By dividing his workouts into push exercises (such as chest and triceps), pull exercises (like back and biceps), and leg exercises, Chris ensures that each muscle group receives proper attention and adequate rest for recovery. This approach helps prevent the risk of overtraining. Chris even claims,

“The most optimal way to train a body part is to train it more than once a week.”

Chris Bumstead’s workout schedule looks like this:-

• Day 1– Push Day
• Day 2– Pull Day
• Day 3– Legs
• Day 4– Push Day
• Day 5– Pull Day
• Day 6– Legs

Chris Bumstead’s Workout Routine

Chris Bumstead trains like a champion athlete who leaves no stone unturned to bring out his very best.

Here is Chris Bumstead’s training routine.

Day 1: Push Day (Chest, Shoulders, and Triceps)

• Barbell Press (Incline or Flat): 2 sets x 5-8 reps (heavy weights), 1 set x 10-12 reps (moderate weights)
• Alternate Dumbbell Overhead Press: 3 sets x 10-12 reps
• Any Chest Flys supersetted with Tricep Extensions: 3 sets x 10-12 reps- 4 sets 7-10 reps
• Lateral Raises: 4 sets x 10-12 reps
• Dips: 3 AMRAP sets (As Many Reps As Possible)

Day 2: Pull Day (Back and Biceps)

• Lat Pulldowns: 2 warm-up sets, 3 sets x 8-10 reps (Drop Set)
• Bent Over Rows: 2 warm-up sets, 2 sets x 6-8 reps (with heavy weights), 1 set x 10-12 reps (with moderate weights)
• Slight Incline Seated Dumbbell Curls: 4 sets x 10-12 reps
• Pull-Ups: 3 AMRAP sets
• EZ-Bar Curls: 2 sets x 8-10 reps, 2 sets x 40 seconds

Day 3: Legs

• Lunges: 3 warm-up sets, 3 sets x 12-15 reps (each leg)
• Romanian Deadlift (RDL) or Deadlift (DL): 2 warm-up sets, 3 sets x 10-12 reps (RDL) or 3 sets x 6-8 reps (DL)
• Hip Thrusts or Glute Kickbacks: 3 sets x 10-12 reps
• Seated Calf Raises: 2 sets x 10-12 reps
• Seated Calf Raises supersetting the last 4 sets with Hamstring Curls: 6 sets x 10-12 reps, 2 sets x 8-10 reps then 2 sets x 40 seconds

Day 4: Push Day (Chest, Shoulders, and Triceps)

• Close Grip Barbell Bench Press: 3 sets x 8-10 reps
• Standing Barbell Overhead Press: 3 sets x 10-12 reps
• Pec-Deck Flyes: 1 set x 8-10 reps, 2 sets x 40 seconds
• Overhead Tricep Extensions: 3 sets x 10-12 reps
• Lateral Raises supersetted with Push-Ups: 4 sets x 10-12 reps, 3 AMRAP sets

Day 5: Pull Day (Back and Biceps)

• Pull-Ups: 3 warm-up sets
• Rack Pulls: 3 warm-up sets, 2 sets x 8-10 reps
• Hammer Curls: 3 sets x 10-12 reps
• Reverse Grip Rows or Pull Downs: 3 sets x 10-12 reps
• Cable Curls: 3 sets x 10-12 reps
• Cable Rows: 2 sets x 20 reps (drop sets)
• Dumbbell Curls: Drop set

Day 6: Legs

• Squats: 3 warm-up sets, 3 sets x 8-10 reps, 1 set x 4-6 reps
• Leg Press supersetted with Calf Raises: 2 sets x 40 seconds, 2 AMRAP sets
• Hip Adductors: 4 sets x 10-12 reps
• Standing Calf Raises: 4 sets x 10-12 reps (then bouncing the reps to failure)
• Quad Extensions: 2 sets x 10-12 reps, 2 sets (triple drop set)

Day 7: Rest Day

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Chris Bumstead’s training routine is designed to optimize muscle growth and strength by training all major muscle groups twice a week with a mix of compound and isolation exercises. This structured approach, combined with his dedication to proper nutrition and recovery, has enabled him to achieve his elite bodybuilding status​

• Chris Bumstead says that it is crucial to warm up the muscles before jumping into an intense training session.
• To incorporate the element of surprise in his workouts, Bumstead mixes up the use of barbells, dumbbells, and machines for various exercises.
• To maximize growth and minimize the chances of injury, Chris Bumstead performs exercises for each muscle group in a proper sequence.
• Chris Bumstead makes sure to focus on both the eccentric and concentric phases of an exercise. He claims that being able to control the weight throughout the exercise helps you to get stronger.

Chris Bumstead’s Favorite Exercises

In an interview, Chris Bumstead was asked which 10 exercises he would choose if he could only do those for the rest of his life.

Here are his top ten picks, each crucial for building strength, muscle, and overall fitness:

1. Squats
2. Deadlifts
3. Pull-Ups
4. Inclined Dumbbell Press
5. Dumbbell Shoulder Press
6. Close Grip Flat Bench
7. Dumbbell Curl
8. Bent Over Row
9. Hanging Leg Raise
10. Lateral Raise

These exercises cover all major muscle groups, ensuring a comprehensive and balanced workout routine.

The Bottom Line

Chris Bumstead’s fitness regimen underscores the importance of training like a beast to achieve the physique of a Greek god. It is evident that his approach to working out involves pushing oneself to the limit and giving it your all during each session. Bumstead’s dedication to the sport is truly inspiring, and his results speak for themselves.

It is crucial to note that while Bumstead’s workout plan has proven to be effective for him, it may not necessarily yield the same results for everyone. Each individual’s body is unique, and what works for one person may not work for another. Therefore, it is important to tailor any fitness program to suit your own needs and goals. By understanding your body and its capabilities, you can create a workout plan that is both challenging and sustainable in the long run.