Chris Bumstead’s Workout Routine, Diet Plan & Supplements

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 workout routine

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 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.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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