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.

chris bumstead workout routine

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

ExerciseSetsReps
BB Deadlifts410, 8, 8, Till Failure
Bent Over BB Rowing (Grip: First 2 Set Underhand & Another 2 Overhead)412, 10, 10, 8

Superset:

Lat Pulldowns (Wide Grip)

Pull-Ups (Wide Grip)

 

4

4

 

12 – 15

12 – 15

Straight Arm Pulldowns 412 – 15
1 – Arm DB Rowing415, 12, 10, 10
Smith Machine Rowing320
Hyperextensions2Till Failure

Day 2: Chest & Biceps

ExerciseSetsReps
Incline DB Bench Press515, 15, 12, 12, 10
Bench Press (Smith Machine)412, 10, 8, 8
Incline DB Flys315, 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

ExerciseSetsReps
Lying Leg Curls415
BB Straight Leg Deadlifts415 – 20
Standing Leg Curls24 – 5
Reverse Hack Squats415 – 20

Glute Kickbacks OR

Single Legged Glute Pushdowns

3

3

12 – 15

12 – 15

Day 4: Shoulders & Triceps

ExerciseSetsReps
Side DB Lateral Raises315

Superset:

DB Shoulder Press

BB Front Raises

 

3

3

 

12

12

1 – Arm Cable Rowing 420, 15, 12, 12

Superset:

BB Upright Rowing

Rope Face Pulls

 

3

3

 

15, 12, 12

15, 12, 12

Machine Side Lateral Raises 315
Triceps Bench Dips412 – 15
Reverse Grip BB Skull Crushers48 – 10
1 – Arm Cable Kickbacks312, 10, 8

Day 5: Quadriceps

ExerciseSetsReps
Leg Extensions315

BB Squats – Heavy

BB Squats – Light

2

6

8

10 – 12

Leg Press 440, 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

ExerciseSetsReps
Flat BB Bench Press56 – 12
Incline BB Bench Press510 – 12

Superset:

Incline Cable Flys

Bench Push-Ups

 

3

3

 

10

Till Failure

Incline DB / Kettlebells Flys 58 – 10
Cable Flys (Low)315

Day 2 – Back

ExerciseSetsReps
Bent Over BB Rowing48 – 12
Incline Machine Rowing48 – 12
Lat Pulldowns (Close Grip)410 – 12
T – Bar Rowing48 – 12
Reverse Grip Chest Press (Smit Machine)48 – 12
Seated Cable Rowing (Close Grip)48 – 12

Day 3 – Shoulder

ExerciseSetsReps
Seated DB Overhead Press48 – 12
Front DB Raises412 – 15
BB Overhead Press48 – 10
Single Arm DB Front Raises412 – 15
Cable Reverse Read Delt Flys412 – 15

Day 4 – Leg

ExerciseSetsReps
BB Back Squats56 – 12
BB Walking Lunges410 / Leg
Hack Squats410 – 12
Leg Extensions410 – 12
Lying Leg Curls410 – 12
Standing Calf Raises415

Day 5 – Arms

ExerciseSetsReps
Triceps Rope Pulldowns415
Incline EZ Skullcrusher412
Overhead Cable Triceps Extensions412
Standing Cable Curls410 – 12
EZ Bar Preacher Curls48 – 12
1 – Arm Cable Curls48 – 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

ExerciseSetsReps
BB Bench Press (Incline or Flat) – Heavy25 – 8
BB Bench Press (Incline or Flat) –Moderate110 – 12

Superset:

DB Chest Flys

DB Triceps Extensions

 

3

4

 

10 – 12

7 – 10

DB Side Lateral Raises 410 – 12
Dips3Till Failure

Pull – 1

ExerciseSetsReps
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 Curls410 – 12
Pull – Ups3Till Failure
EZ Bar Curls

2

2

8 – 10

40 Seconds

Legs – 1

ExerciseSetsReps
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

ExerciseSetsReps
Close Grip BB Bench Press38 – 10
Standing BB Press310 – 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

ExerciseSetsReps
Pull-Ups3Warm-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

ExerciseSetsReps
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 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.

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Satinder Chowdhry