What does it take to train like three-time Mr. Olympia Chris Bumstead?
As a coach, I study routines like his to inspire clients—and Bumstead’s push-pull-legs split is a standout.
Backed by insights from Total Shape, this routine offers a proven approach to building muscle.
Read on to see if you’re up for the challenge.
Chris Bumstead Stats
- Age: 28 years
- Height: 6ft 1in
- Weight: 230 lbs contest, 264 lbs off-season
- Waist: 30 inches
- Chest: 51 inches
Chris Bumstead Workout Routine
Bumstead repeats each workout twice weekly, using varied exercises, angles, and rep ranges to target all muscle fibers.
You May Also Like: Cbum Workout PDF
Chris Bumstead’s Push workout A: Shoulders, Chest, Tris (Pec Heavy)
- Barbell bench Press (flat or incline) - 5 to 8 repetitions of 2 heavy sets and 10-12 repetitions of 1 back off set
- Dumbbell Shoulder Presses - 3 sets of 10-12 repetitions
- Chest Flies - 3 sets of 10 to 12 repetitions
- Triceps Extensions (superset with flies) - 4 sets of 7 to 10 repetitions
- Lateral Raises (1-minute rest) - 4 sets of 10 to 12 repetitions
- Dips (more upright to strike triceps over chest) - 3 sets to failure
Chris Bumstead’s Push Workout B: Chest, Shoulders, Tris (Delt Heavy)
- Close Grip Bench Press - 3 sets 8 to 10 repetitions
- Standing Barbell Press - 3 sets of 10 to 12 repetitions
- Pec Deck Flies - 1 set 8 to 10 repetitions and 2 sets of 40 seconds
- Overhead Triceps Extension - 3 sets of 10 to 12 repetitions
- Lateral Raises - 4 sets of 10 to 12 repetitions
- Push Ups (superset push-ups with last 3 sets of lateral raises) - 3 sets to failure
Chris Bumstead Pull Workout A: Back, Biceps (Upper Lat Focus)
- Lat Pulldowns - 2 warm-up sessions and 3 sets 8 to 10 repetitions (triple drop set final set)
- Bent Over Barbell Rows - 2 warm-up sessions, 2 heavy sets, 6 to 8 repetitions, and 1 back off set 10 to12 repetitions
- Incline Dumbbell Curls - 4 sets of 10 to 12 repetitions
- Pull Ups - 3 sets to failure
- EZ bar Curls - 2 sets of 8 to 10 repetitions and 2 sets Duration: 40 seconds
Chris Bumstead Pull Workout B: Back and Biceps (Lower Lat Focus)
- Pull Ups - 3 sets warm-up
- Rack Pulls - 3 sets warm-up and 2 sets of 8 to 10 repetitions
- Hammer Curls - 3 sets of 10 to 12 repetitions
- Reverse Grip Supinated Lat and Row Pulldown - 3 sets of 10 to 12 repetitions
- Cable Curls - 3 sets of 10 to 12 repetitions
- EZ Bar Curls - 2 sets of 8 to 10 repetitions
- Cable Rows - 2 drop sets (sum of 20 reps each)
- Dumbbell Curl - Run the rack to failure
Leg Day Exercise Reps A: Hamstring and Glute Focus
- Walking Lunges - 3 sets of bodyweight warm-ups and 3 weighted working sets of 12 to 15 steps per leg
- Deadlifts or Romanian Deadlifts (RDLs) - 2 warm-up sessions and 3 working groups 10 to 12 reps RDLs (6 to 8 reps if deadlift)
- Hip Thrusts and Glute Kickbacks - 3 sets of 10 to 12 repetitions
- Seated Calf Raises - 6 sets of 10 to 12 repetitions (then bounce reps to failure)
- Hamstring Curls (superset with the last 4 sets of calf raises) - 2 sets of 10 reps and 2 sets of 40 seconds
Leg Day Exercise Reps B: Quad Focus
- Barbell Squats - 3 sets warm-up, 3 sets of 8 to 12 repetitions, and 1 set of 4 to 6 repetitions
- Leg Press - 2 sets of 40 seconds
- Leg Press Calf Raise (superset with leg press) - 2 sets of 10 repetitions or to failure
- Hip Adductors - 4 sets of 10 to 12 repetitions
- Standing Calf Raises - 4 sets of 10 to 12 reps (plus bounce reps to failure)
- Leg Extensions - 2 sets of 10 to 12 repetitions and 2 sets of triple drop
Chris Bumstead Workout Principles
A Chris Bumstead push, pull, legs workout regimen targets each muscle group with moderate volume and utilizes a double progressive overload method.
He aims for 10 repetitions, and when he gets 10, he increases the weight.
This enables him to keep challenging every muscle and build larger muscle groups.
Diet / Nutrition Principles
Bumstead’s diet shifts between competition prep and off-season but keeps key staples like eggs, chicken, rice, and water.
He avoids fried, sugary, and processed foods to stay lean. Clean nutrition is essential for fueling his push-pull-legs routine and maximizing results.
Chris told me he values nutrition as much—if not more—than training.
"I progressed from consuming whatever was in sight to grow to fully comprehending the nutrients and the amount I should be consuming to optimize recovery, development, and, most importantly, health."
- Chris Bumstead, IFBB Classic Physique Pro
FAQs
How Long Has Chris Bumstead Been Training For?
Chris Bumstead has been training professionally since 2014 - approximately 9 years.
Does Chris Bumstead Do Cardio?
Yes, Chris Bumstead does cardio workouts. Chris performs 25 minutes of treadmill brisk walking and 25 minutes of stair-master cardio in the morning.
When Did Cbum Start Working Out?
CBum started working out at 14 years, and between the ninth and twelfth grades, he increased his weight from 170 to 225 pounds, with his legs developing the most.
Training like Chris Bumstead requires focus and a balanced approach. His push-pull-legs split offers a great way to build muscle efficiently.
With Total Shape’s insights, you can apply similar methods to your own routine. Join our community for more expert advice on reaching your fitness goals.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746793
- https://www.webmd.com/vitamins-and-supplements/creatine
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