Chris Bumstead Workout Program (Images via @cbum/Instagram)
If you’re a bodybuilding fan and follow competitive bodybuilding closely, you probably know everything about Chris Bumstead. For everyone else, here is a quick primer:
Chris Bumstead is a Canadian IFBB Pro bodybuilder and has won the coveted Classic Physique Olympia title for three consecutive years (2019, 2020, and 2021), making him the winningest Classic Physique Olympia bodybuilder of all time.
CBum is one of the most popular bodybuilders of our generation. It’d be safe to say he would outshine Open division bodybuilders and Mr. Olympia champs like Big Ramy and Brandon Curry in a popularity contest.
Bumstead’s Olympia-winning physique can be credited to his hard work, grit, determination, and Greek god-like genetics. However, the Canadian star bodybuilder has to tackle a fair share of health problems to achieve his golden era aesthetics.
Bumstead contracted the dreaded COVID-19 soon after winning the 2021 Classic Phyqiue Olympia title and had to quarantine himself and halt training for a fortnight. He reportedly lost approximately eight to 10 pounds during his illness.
The reigning Classic Physique Olympia champ suffers from IGA Nephropathy—an autoimmune kidney disorder that occurs when an antibody called immunoglobulin A (IgA) builds up in your kidneys. It results in local inflammation that, over time, can hamper your kidneys’ ability to filter waste from your blood. CBum revealed he uses stem cell therapy to fix his autoimmune disorder.
CBum is one of the most transparent and humble bodybuilders. He goes the extra mile and shares his workout and diet videos on social media with insightful tips and hacks that can help his fans fast-track their gains.
Bumstead abides by the following workout principles to get the best bang for his buck:
Many bodybuilders cut their workouts short as they feel pushing too hard in the gym can lead to overtraining. Overtraining includes a shock to the central nervous system and makes you hit a plateau. However, Bumstead doesn’t hold himself back in the gym and continues until he has annihilated his muscles.
Furthermore, he uses progressive overload to ignite new muscle growth. The progressive overload technique involves increasing the weight used in every successive set.
Related: Muscle Development With Progressive Overload – The Concept You Must Know To Grow!
CBum uses advanced training principles like supersets and dropsets to spike the intensity of his workouts and achieve optimal muscle fiber recruitment.
Must Read: The 25 Best Joe Weider Training Principles and Methods
Performing the same exercises using the same weights, reps, and sets is one of the quickest ways of hitting a plateau. Bumstead pushes the envelope by attempting personal bests when and where possible.
CBum doesn’t mindlessly follow a training program. If he isn’t comfortable with an exercise or the amount of weight on the bar, he makes necessary adjustments to his workout.
Check Out: How to Become a Bodybuilder — Explained!
Unlike most social media influencers, Bumstead follows an old-school training style, meaning he goes hard and heavy every time he is in the gym.
The Canadian native routinely shares his workouts on his YouTube channel. In this article, we share CBum’s latest workout program, as seen on his channel.
Here is the workout Bumstead uses to build a girthy lower body:
Warm-up
Quads and Hamstrings workout
Calves
A post shared by Chris Bumstead (@cbum)
Bumstead pushes his limits in every workout. When feeling strong, he does not shy away from attempting a PR, even when he is closing in on a show. Given below is CBum’s shoulder routine:
CBum has short biceps, which requires him to hit his upper arm with high intensity and volume to attain big and full-looking arms. On the other hand, his short biceps accentuate his biceps peaks. Here is an arm workout Bumstead follows to build his guns:
The Candian bodybuilder is a Smith machine fan and incorporates it in most of his workouts. CBum uses the following machine-only regimen to achieve a pec-ripping pump:
Bumstead has previously admitted that he lagged in the back department. At the 2021 Olympia presser, CBum claimed he had gained 10 pounds in his back and brought a better package. His gains were evident as soon as he turned toward the audience. Given below is his brutal back workout for a thick V-taper:
The Canadian bodybuilder doesn’t turn into a couch potato on his rest days. He does some form of cardio on his non-training days to ensure optimal metabolism. CBum usually does low-intensity, fasted cardio in the morning, including 20 minutes on the bike or a 30-minute walk on the treadmill or Stairmaster.
Related: 8 Ways to Speed Up Recovery After Training
Since Bumstead is a competitive bodybuilder and suffers from an autoimmune disorder, he takes his diet very seriously. He follows a bulking and shredding diet, depending on the time of the year.
Here is the diet CBum used to recover after he lost eight to 10 pounds after contracting novel coronavirus:
Breakfast Total: 985 calories (70 grams of protein)
Lunch Total: 796 calories
“I was eating like 350 grams of rice, and it was kind of hard to eat. So I decided to put olive oil in and a little bit less rice. It honestly helped a lot with my digestion, and it also helped with my energy. If I ate 400 grams of rice, I’d be falling asleep.”
Pre-Workout Total: 700 calories
Post-Workout Total: 1,154 calories + 340 calorie snack
Dinner Total: 621 calories
Related: Chris Bumstead shares what his Full Day of Eating for Bulk looks like.
Bumstead pulls the reins on his caloric intake as he gets closer to a competition. Given below is the diet the Canadian bodybuilder used to bag his third Classic Physique Olympia title:
“This is as simple as it gets. I like to make my oats on the stovetop because I find I get more volume.”
A post shared by Chris Bumstead (@cbum)
“It’s probably the least appetizing meal, but it’s 200 grams of fish, 280 grams of rice with more volume, so, delicious.”
“This is my main meal where I have a lot of fats. Same as the end of the day, I have some nut butter.”
Check Out Chris Bumstead’s Complete Profile!
Chris Bumstead is one of the most consistent bodybuilders in the industry. He makes minor adjustments to his training and diet programs while switching from the off-season to prep mode.
In this article, we’ve pulled the curtain on CBum’s bodybuilding regimen and everything you need to know to build and maintain a physique like the three-time Classic Physique Olympia champ. Now, suck it up and get ready to hit that hands behind the head vacuum pose.
Vidur is a writer and editor at FitnessVolt.com. He is passionate about all things strength sports and dedicated to sharing his hard-earned knowledge. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros.
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