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Chris Bumstead Workout Routine

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Chris Bumstead Workout Routine

What does Chris Bumstead’s workout routine look like?

Chris Bumstead is one of the world’s most popular and elite classic physique bodybuilders. Bumstead has accomplished a lot throughout his career, and as a result, he is looked at by some as having the ideal physique for the division. Judges typically look for someone to have a fair amount of bulk while competing. 

In 2019, Bumstead won Mr. Olympia, and he had been battling back and forth with former champion Breon Ansley for many years but was finally able to win.

He was chosen to reveal what his training looks like. Although it’s not an easy routine, he has uploaded several videos to explain the entirety of his workout routines. 

Within this article, we’ll discuss Chris Bumstead’s workout routine, diet, and supplements:   


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Current Stats

  • Height: 183 cm – 6’0” 
  • Weight: 102 kg – 225 pounds 
  • Age: 25 years old 
  • Birthday: 2nd of February, 1995 
  • Accolades: IFBB North American Championships, Winner, 2016


Workout Principles

Chris Bumstead liked to play a lot of sports growing up. He was always in the gym, and from there, he fell in love with training. He started to develop what he thought was a “good” physique. 

When he met his close friend and sister’s boyfriend, Ian Valliere, he started considering competing. Valliere was and is still a huge mentor to him. He inspired Bumstead to step on stage. 


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Chris Bumstead Workout Routine 

Chris Bumstead’s workout routine includes a 5-day training split, and he likes to train back chest, hamstring, glutes, shoulders, and quads. Some of his favorite exercises feature squats, incline dumbbell press, and bent-over barbell rows. 

Here is Chris Bumstead’s workout routine: 


Monday: Back

On Monday, Bumstead does a back routine by doing 7 exercises.

Here is Chris Bumstead’s back routine:

1. Deadlifts (4 sets, 10, 8, 8, to failure)

2. Bent-Over Rows (4 sets, 12, 10, 10, 8 reps)

3. Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups (4 sets, 12-15 reps)

4. Straight Arm Pulldowns (4 sets, 12-15 reps)

5. Dumbbell Rows (4 sets, 15, 12, 10, 10 reps)

6. Machine Rows (3 sets, 20 reps)

7. Hyper Extensions (2 sets, to failure) 


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Tuesday: Chest and Biceps

On Tuesday, Bumstead does a chest and biceps routine by doing 9 different exercises. 

Here is Chris Bumstead’s chest and biceps routine: 

1. Incline Dumbell Bench Press (5 sets, 15, 15, 12, 12, 10 reps) 

2. Smith Machine Bench Press (4 sets, 12, 10, 8, 8 reps)

3. Incline Dumbell Fly’s (3 sets, 15, 12, 12 reps)

4. Cable Fly’s (3 sets, 15-12 reps)

5. Push Ups (3 sets to failure)

6. Barbell Curls (3 sets, 15 reps)

7. Reverse Barbell Curls (3 to failure)

8. Machine Preacher Curls (3 sets, 10-12 reps)

9. Hammer Curls (2 sets, 10-8 reps)


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Wednesday: Hamstrings and Glutes

On Wednesday, he does a hamstrings and glutes routine by doing a total of 5 exercises.

Here is Chris Bumstead’s hamstring and glutes routine: 

1. Lying Leg Curls (4 sets, 15 reps)

2. Straight Legged Deadlifts (4 sets, 15-20 reps)

3. Standing Leg Curls (2 sets, 4-5 reps)

4. Reverse Hack Squat (4 sets, 15-20 reps)

5. Single Legged Glute Pushdowns or Glute Kickbacks (3 sets, 12-15 reps)


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Thursday: Shoulders and Triceps

On Thursday, Bumstead does a shoulder and triceps routine by going to 11 different exercises with an average of 3 sets and 10 reps.

Here is Chris Bumstead’s shoulders and triceps routine:

1. Dumbbell Lateral Raises (3 sets, 15 reps)

2. Dumbbell Shoulder Press (3 sets, 12 reps)

3. Barbell Front Raise (3 sets, 12 reps)

4. Single Arm Cable (4 sets, 20, 15, 12, 12 reps)

5. Upright Rows (3 sets, 15, 12, 12 reps)

6. Rope Face Pulls (3 sets, 15, 12, 12 reps)

7. Machine Lateral Raises (3 sets, 15 reps)

8. Bench Dips (4 sets, 12-15 reps)

9. EZ-Bar Skull Crushers (4 sets, 12-15 reps)

10. Reverse Grip Barbell Skull Crushers (4 sets, 8-10 reps)

11. Single Arm Cable Kickbacks (3 sets, 12, 10, 8 reps)


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Friday: Quads

On Friday, Chris Bumstead does a quads routine by doing 5 different exercises.

Here is Chris Bumstead’s quads routine: 

1. Leg Extensions (3 sets, 15 reps)

2. Squats (2 sets, 8 reps)

3. Leg Press (4 sets, 40, 30, 20, 10 reps)

4. Leg Extensions (4 sets, 15 reps)

5. Standing Lunges (4 sets, 6-8 reps)


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Saturday and Sunday: Rest 

On Saturday and Sunday, Chris Bumstead rests. 


Chris Bumstead Diet

Chris Bumstead eats around 6 meals per day and aims to get in approximately 6,500 calories each day.

He tries to eat clean foods such as rice, chicken, potatoes, and flank steak. He tries to eat as much food as he needs. Sometimes he adds Ezekiel bread with almond butter to his chicken and rice meals. 

Here is Chris Bumstead’s diet: 


1. Breakfast

  • Eggs 
  • Oats 

2. Snack 

3. Lunch 

  • Chicken 
  • Jasmine Rice 
  • Vegetables 

4. Dinner 

  • Chicken 
  • Pasta 
  • Asparagus 
  • Broccoli 

5. Snack 

  • Eggs 
  • Vegetables 

6. Snack 

7. Snack 

  • Fish 
  • Rice 


Supplements & Recommendations

Chris Bumstead uses the following supplements to help fuel his gains:

Whilst we don’t know the exact brand of supplements Chris Bumstead uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

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Chris Bumstead always stays true to himself, and he has always been a fan of the best bodybuilders of all time. Bumstead has kept his core and waist tight instead of feeling pressured to pack on too much size.

If there is something that we can learn from him is that we should always set our ambitions high and reach for them. He achieved his first goal of becoming a professional bodybuilder when he was 21 years old. 

If you enjoyed this routine, check out some of our other bodybuilder workout routines:

What do you think about Chris Bumstead’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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