Chris Bumstead is a Canadian IFBB Pro bodybuilder known for his classic physique and six Classic Physique Olympia champion titles (2019-2024) received in Las Vegas.
His bulky and well-cut biceps, triceps, shoulders and rear delts earned him a top place in competitive bodybuilding and strength sports, despite facing injuries throughout his career.
So, to motivate my clients, I teamed up with a physical therapist, and together we dug up some of his interviews with fitness magazines and saw a few of his videos to see what he does differently.
Here's why CBum is a back-to-back champ.
Quick Summary
- Chris Bumstead's arm workouts consist of the FST-7 training program for contest prep and a heavier, lower-volume routine in the offseason.
- When prepping for a contest, Chris uses low weights and high-volume workouts for his arms, while in the offseason, he lifts heavy weights with lesser volume.
- Chris boosts his training with whey supplements, BCAAs, multivitamins, and creatine monohydrate.
Celebrity Stats
- Age: 30 years
- Height: 6'1"
- Weight: 240 pounds
- Waist: 30"
- Chest: 51"
Workout Routine
Chris Bumstead uses the FST-7 training program developed by his training coach, Hany Rambod, to train for Mr. Olympia contests.
The FST-7 acronym stands for Fascia Stretch Training, while the number 7 represents the number of sets in the final exercise [1].
Fascia is the connective tissue surrounding muscles and other organs [2]. The FST-7 program is designed to stretch the tissues to enable maximum muscle growth.
FST-7 upper body program consists of 8-12 reps, the recommended zone for hypertrophy training [3]. But in addition to training with intensity, the athlete uses several techniques for arms and shoulders.
The techniques include:
- Supersets
- Drop Sets
- Partial Reps
- Slow Negatives
- Light Sets
A few months ago, Chris Bumstead shared the FST-7 program and his off-season arms workout regimen on his YouTube channel. Let me break them down for you.
FST-7 Arm Workout Program
The program consists of low-weight and high-volume exercises (more reps and sets) with 25-30 sets in total.
This is what it looks like:
- Spider Curls (3 sets of 8-12 reps each)
- Cable Ez Bar Curls (3 sets of 8-12 reps each)
- Cable Bayesian Curls (7 sets to failure)
- Dumbbell Hammer Curls (2 sets of 8-12 reps for each arm)
- Machine Overhead Triceps Extension (3 sets of 8-12 reps each)
- Rope Overhead Triceps Extension (3 sets of 8-12 reps each)
- Machine Triceps Dips (3 sets of 8-12 reps each)
- Diamond Pushups (to failure)
One thing you'll notice about this workout is that it targets both the long head and the short head of the biceps and includes exercises for the medial, lateral, and long triceps heads.
The champion bodybuilder shares another program he uses when there is no competition ahead.
Off-season Arm Workout
The difference between the FST-7 and off-season workouts is that the latter has low volume (a few sets of about 15 in total).
Also, Chris uses the cable station with heavier weights in the off-season and performs for about 8-10 reps with little rest in between sets. We also noticed that he incorporates close grip and changes motion angles and body position to complete more reps.
Exercises for Bumstead's off-season arm workout:
- Incline Dumbbell Skull Crusher (3 sets of 8-10 reps each)
- Cable Machine Triceps Pushdown (2 sets of 8-10 reps double drop sets)
- Ez Bar Preacher Curls (3 sets of 8-10 reps)
- Dumbbell Curls or Alternating Curls (3 sets of 8-12 reps for each arm)
- Reverse Grip Barbell Curls (2 sets of 10 reps plus drop set)
- Cross-body Cable Extension (2 sets of 15 reps)
"To make sure I hit all sides of my biceps and triceps, I incorporate a lot of cross-body moves, including cross-body hammer curls and cross-body cable triceps extensions."
- Chris Bumstead, IFBB Pro Bodybuilder
Supplements Chris Takes
Like most competitive bodybuilders, Chris understands the value of supplements, especially when combined with a robust workout, sound rest, and a proper diet.
Here is a list of some of the supplements he has admitted to taking:
- Creatine Monohydrate
- Multivitamins
- Whey
- Glutamine
- Fish Oil
- Vitamin B Complex
- Vitamin C
- Vitargo
- BCAAs
- R-Alpha Lipoic Acid
FAQs
1. What is 7 7 7 bicep exercise?
The 7 7 7 bicep exercise involves 21 total reps divided into three sets of seven. You perform full-range curls, then half-range reps from the bottom, then half-range reps from the top to maximize metabolic stress.
2. Does CBum train forearms?
Yes, CBum trains forearms through barbell movements and machine exercises requiring substantial grip strength and stabilization throughout the workout.
3. What is the 6 12 25 rule?
The 6 12 25 rule uses three sets with ascending reps—six heavy-weight, twelve moderate-weight, and twenty-five light-weight reps. This method aids mass growth by combining strength, hypertrophy, and metabolic stimulus in a single efficient session.
4. How to get a big arm pump?
To get a big arm pump, use high-volume routines with moderate resistance and minimal rest to maximize blood flow. Focus on controlled movement and supersets that alternate biceps and triceps exercises to maintain continuous tension throughout your session.
Train Your Arms Like Chris Bumstead
Chris Bumstead's workouts may not get you to the level of competing in Mr. Olympia, but they can be effectively implemented at the gym. Combined with a proper diet and adequate sleep, they can help you get bulky and well-cut arms.
However, it may take a long time before you get visible results. That's why I recommend adding a quality protein powder to your routine.
We've thoroughly tested all the products in these lists, and all our test data and client feedback reports show they can help enhance arm muscle growth.
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