Born in Ontario, Canada, Chris Bumstead is among the world’s elite Classic Physique bodybuilders, who is popular for being looked at by anyone for the ideal physique of the Classic Physique division. Earning his Pro Card at the young age of 21, he’s among those youngest athletes who get inspiration from the golden era bodybuilders.
In the hope of replicating the legacy of Golden-era bodybuilders, Chris is also famous for keeping a tight waist and core with lean muscle mass.
As a child growing up, Chris has been involved in many sports where he learned to be the best. Further, spending hours in the gym, he started falling in love with the gym and started to develop a good physique. But after meeting Lain Valliere, his sister’s boyfriend who also inspired him to compete, things started to change, and later, he even got into a bodybuilding competition.
Nonetheless, after competing in the first show, Chris gets hooked on it and got clarity that bodybuilding is his niche.
If you’re a fan of Chris or wondering what his workout routine is, we would clarify that his workout routine isn’t easy to follow. His workout mostly consists of superset that makes it challenging, especially for someone who’s a beginner. Chris is training for many years, and some of the workout routines revealed by him are as under.
Chris Bumstead’s Workout Routine – 1
Day 1: Back
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlifts | 4 | 10, 8, 8, Till Failure |
| Bent Over BB Rowing (Grip: First 2 Set Underhand & Another 2 Overhead) | 4 | 12, 10, 10, 8 |
|
Superset: Lat Pulldowns (Wide Grip) Pull-Ups (Wide Grip) |
4 4 |
12 – 15 12 – 15 |
| Straight Arm Pulldowns | 4 | 12 – 15 |
| 1 – Arm DB Rowing | 4 | 15, 12, 10, 10 |
| Smith Machine Rowing | 3 | 20 |
| Hyperextensions | 2 | Till Failure |
Day 2: Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Bench Press | 5 | 15, 15, 12, 12, 10 |
| Bench Press (Smith Machine) | 4 | 12, 10, 8, 8 |
| Incline DB Flys | 3 | 15, 12, 12 |
|
Superset: Cable Flys Push-Ups |
3 3 |
15, 12, 12 Till Failure |
|
Superset: BB Curls Reverse BB Curls |
3 3 |
15 Till Failure |
|
Superset: Preacher Curls (Machine) DB Hammer Curls |
3 2 |
10 – 12 10 – 8 |
Day 3: Hamstrings & Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curls | 4 | 15 |
| BB Straight Leg Deadlifts | 4 | 15 – 20 |
| Standing Leg Curls | 2 | 4 – 5 |
| Reverse Hack Squats | 4 | 15 – 20 |
|
Glute Kickbacks OR Single Legged Glute Pushdowns |
3 3 |
12 – 15 12 – 15 |
Day 4: Shoulders & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Side DB Lateral Raises | 3 | 15 |
|
Superset: DB Shoulder Press BB Front Raises |
3 3 |
12 12 |
| 1 – Arm Cable Rowing | 4 | 20, 15, 12, 12 |
|
Superset: BB Upright Rowing Rope Face Pulls |
3 3 |
15, 12, 12 15, 12, 12 |
| Machine Side Lateral Raises | 3 | 15 |
| Triceps Bench Dips | 4 | 12 – 15 |
| Reverse Grip BB Skull Crushers | 4 | 8 – 10 |
| 1 – Arm Cable Kickbacks | 3 | 12, 10, 8 |
Day 5: Quadriceps
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 15 |
|
BB Squats – Heavy BB Squats – Light |
2 6 |
8 10 – 12 |
| Leg Press | 4 | 40, 30, 20, 10 |
|
Superset: Leg Extensions Standing Lunges |
4 4 |
15 6 – 8 |
Saturday & Sunday: Rest Day
Chris Bumstead’s Workout Routine – 2
Day 1 – Chest
| Exercise | Sets | Reps |
|---|---|---|
| Flat BB Bench Press | 5 | 6 – 12 |
| Incline BB Bench Press | 5 | 10 – 12 |
|
Superset: Incline Cable Flys Bench Push-Ups |
3 3 |
10 Till Failure |
| Incline DB / Kettlebells Flys | 5 | 8 – 10 |
| Cable Flys (Low) | 3 | 15 |
Day 2 – Back
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 4 | 8 – 12 |
| Incline Machine Rowing | 4 | 8 – 12 |
| Lat Pulldowns (Close Grip) | 4 | 10 – 12 |
| T – Bar Rowing | 4 | 8 – 12 |
| Reverse Grip Chest Press (Smit Machine) | 4 | 8 – 12 |
| Seated Cable Rowing (Close Grip) | 4 | 8 – 12 |
Day 3 – Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Seated DB Overhead Press | 4 | 8 – 12 |
| Front DB Raises | 4 | 12 – 15 |
| BB Overhead Press | 4 | 8 – 10 |
| Single Arm DB Front Raises | 4 | 12 – 15 |
| Cable Reverse Read Delt Flys | 4 | 12 – 15 |
Day 4 – Leg
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 6 – 12 |
| BB Walking Lunges | 4 | 10 / Leg |
| Hack Squats | 4 | 10 – 12 |
| Leg Extensions | 4 | 10 – 12 |
| Lying Leg Curls | 4 | 10 – 12 |
| Standing Calf Raises | 4 | 15 |
Day 5 – Arms
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Rope Pulldowns | 4 | 15 |
| Incline EZ Skullcrusher | 4 | 12 |
| Overhead Cable Triceps Extensions | 4 | 12 |
| Standing Cable Curls | 4 | 10 – 12 |
| EZ Bar Preacher Curls | 4 | 8 – 12 |
| 1 – Arm Cable Curls | 4 | 8 – 12 |
|
Superset: 1 – Arm Triceps Extensions Reverse Grip Cable Curls |
4 4 |
8 – 12 8 – 12 |
Saturday & Sunday: Rest Day
Chris Bumstead’s Workout Routine – 3 (Push, Pull & Legs)
Push – 1
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press (Incline or Flat) – Heavy | 2 | 5 – 8 |
| BB Bench Press (Incline or Flat) –Moderate | 1 | 10 – 12 |
|
Superset: DB Chest Flys DB Triceps Extensions |
3 4 |
10 – 12 7 – 10 |
| DB Side Lateral Raises | 4 | 10 – 12 |
| Dips | 3 | Till Failure |
Pull – 1
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns |
2 3 |
Warm Ups 8 – 10 (Drop Set) |
| Bent Over BB Rowing |
2 2 1 |
Warm-Ups 6 – 8 (Heavy) 10 – 12 (Moderate) |
| Incline DB Curls | 4 | 10 – 12 |
| Pull – Ups | 3 | Till Failure |
| EZ Bar Curls |
2 2 |
8 – 10 40 Seconds |
Legs – 1
| Exercise | Sets | Reps |
|---|---|---|
| Walking Lunges |
3 3 |
Warm-Up 12 – 15 |
| BB Romanian Deadlift or BB Deadlift |
2 3 |
Warm-Up 10 – 12 (RDL) 6 – 8 Deadlift |
| Hip Thrusts |
3 |
10 – 12 |
| Seated Calf Raises |
2 |
10 – 12 |
|
Superset: Seated Calf Raises Lying Hamstring Curls |
4 2 |
10 – 12 8 – 10 |
Push – 2
| Exercise | Sets | Reps |
|---|---|---|
| Close Grip BB Bench Press | 3 | 8 – 10 |
| Standing BB Press | 3 | 10 – 12 |
| Pec Dec Flys |
1 2 |
8 – 10 40 Seconds |
| Overhead Triceps Extensions |
3 |
10 – 12 |
|
Superset: Side Lateral Raises Push-Ups |
4 3 |
10 – 12 Till Failure |
Pull – 2
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 3 | Warm-Ups |
| BB Rack Pulls |
3 2 |
Warm-Ups 8 – 10 |
| DB Hammer Curls |
3 |
10 – 12 |
|
Reverse Grip Bent Over BB Rowing OR Lat Pull Downs |
3 |
10 – 12 |
| Cable Biceps Curls
|
3 |
10 – 12 |
| Cable Rowing |
2 |
20 (Drop Sets) |
| DB Curls |
1 |
Drop Sets |
Legs – 2
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats |
3 3 1 |
Warm-Up 8 – 10 4 – 6 |
|
Superset: Leg Press Calve Raises |
2 2 |
40 Sec Till Failure |
| Hip Adductors
|
4 |
10 – 12 |
| Standing Calf Raises |
4 1 |
10 – 12 Till Failure |
| Leg Extensions |
2 2 |
10 – 12 Drop Sets |
Chris Bumstead’s Workout Routine – 4
Day 1 – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions (Drop Sets) | 2 | 20 |
| Squats W/ Smith Machine | 2 | 6 – 10 |
| Leg Press (Single Leg) | 3 | 8 – 10 |
| Sissy Squats | 3 | 12 – 15 |
| Calf Raises (Seated) | 3 | 10 – 12 |
Day 2 – Chest & Triceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Press | 2 | 8 – 10 |
| Incline DB Flys | 2 | 8 – 10 |
| Incline Machine Press (Drop Set) | 2 | 6 – 10 |
| Pec Deck Fly | 3 | 15 |
| EZ Bar Skull Crushers | 2 | 8 – 10 |
| Push – Ups | 2 | Till Failure |
Day 3 – Back & Biceps
| Exercise Name | Sets | Reps |
|---|---|---|
| Close Grip Lat Pulldown (Reverse Grip) | 3 | 10 – 12 |
| DB Rowing (Chest Supported) | 2 | 8 – 10 |
| Chest Supported T – Bar Rowing (Drop Set) | 2 | 8 – 10 |
| Machine Rowing | 2 | 10 – 12 |
| Cable Straight Arm Pulldowns | 2 | 10 – 12 |
| Preacher Curls | 2 | 10 – 12 |
Day 4 – Rest Day
Day 5 – Shoulders & Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| DB Shoulder Press (Seated) | 2 | 6 – 10 |
| Shoulder Press (Machine) Drop Set | 3 | 6 – 10 |
| Seated DB Side Lateral Raises (Drop Set) | 2 | 8 – 10 |
| Machine Side Lateral Raises | 2 | 10 – 12 |
| Reverse Pec Deck Superset W/ Machine Fly | 2 | 10 – 12 |
Day 6 – Hamstrings & Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Lying Leg Curls | 2 | 8 – 10 |
| BB Deadlifts | 2 | 4 – 8 |
| Seated Leg Curls | 2 | 8 – 10 |
| Standing Leg Curls | 2 | 8 – 10 |
| Lat Pulldowns (Wide Grip) | 3 | 8 – 10 |
| Cable Straight Arm Pulldowns | 2 | 10 – 12 |
Day 7 – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Triceps Cable Press downs | 2 | 8 – 10 |
| Incline DB Skull Crushers | 2 | 8 – 10 |
| EZ Bar Preacher Curls (Drop Set) | 3 | 8 – 10 |
| DB Curls | 2 | 10 – 12 |
| Cable Triceps Press downs (Cross Body) | 2 | 10 – 15 |
| Low Pulley Cable Curls W/ V – Bar (Drop Set) | 2 | 10 – 12 |
Day 8 – Rest Day
Chris Bumstead’s Diet Plan
The diet plan of Chris Bumstead isn’t that easy to keep up with. Anyone who thinks he wants to follow his diet plan will require a good appetite. Like other professional bodybuilders, Chris also follows a diet plan that consists bunch of calories. And, one such diet plan of Chris Bumstead is:
Meal 1:
- Eggs – 1 ½ Cups
- Whole Eggs – 2
- Oats – 1 Cups
Meal 2:
- Chicken – 8 Ounces
- Jasmine Rice – 1 Cup
- Mixed Vegetables – 11 Ounces
Meal 3:
- White Fish – 8 Ounces
- Sweet Potatoes – 7 Ounces
- Mixed Vegetables – 11 Ounces
Meal 4:
- White Fish – 7 Ounces
- Jasmine Rice – 2 Cups
Meal 5:
- Protein Shake – 50 Gram Whey Mixed W/ Water
Meal 6:
- Chicken – 8 Ounces
- Sweet Potato – 6 Ounces
- Broccoli – 2 Ounces
- Asparagus – 2 Ounces
Meal 7:
- Eggs Whites – 2 ½ Cups
- Whole Eggs – 3
- Mixed Vegetables – 11 Ounces
Wrapping Up
Chris is a young bodybuilder who has won his IFBB pro card at the young age of 21. However, if you’re his fan and want to find out his workout routine or diet plan, then we hope this article may prove helpful.
Further, if you’re wondering whether you should follow his workout routine, we would suggest going with it if you’ve good experience working out in the gym because the workout routine of Chris isn’t that easy, especially for beginners.
