The third movement is the Hammer Strength machine incline press. Get a good stretch at the bottom and a hard contraction at the top. Next up: Stay on the incline bench for two sets of dumbbell incline flies. The goal is to work up to two heavy sets of near-maximal weight in the 8 to 10 rep range. The workout begins with an incline dumbbell press. Since his chest is a weak point, he focuses on movements that don't cause pain.Ĭhris Bumstead's chest workout starts with him lying prone on an incline bench and performing light dumbbell Y-raises. Chris Bumstead has been dealing with a shoulder injury for the past couple of years, and ironically, the injury affects his chest training more than shoulder work. The first session of the week is everyone's favorite: chest workouts. He uses a variety of movements, utilizing both free weights and specialized machines. One thing you will notice watching Chris Bumstead train is his emphasis on the basics. ![]() With that said, the overall structure of his training is very consistent. Therefore, exercises are subject to change slightly. ![]() It's also notable that the cbum workout plan breaks his lower body parts into two sessions: one quad-focused and the other hamstring based.Ĭhris Bumstead Workout Routine: Off Season TrainingĪdmittingly, the Chris Bumstead workout plan doesn't always follow super strict guidelines. Simply put, it doesn't matter how often you train each week when the number of sets you do for each muscle group per week is the same. You have to bring crazy intensity but will only be in the gym four times a week.Īlthough high-frequency training is often seen as evidence-based, training frequency does not significantly or meaningfully impact muscle hypertrophy when the volume is equated. And if you're interested in following a bro-split style but want more rest days, check out the Dorian Yates Workout Routine. Bodybuilders have had great success with similar bro split style workout routines for decades. The Chris Bumstead workout split follows an unconventional 8-day training split, which involves training three days in a row, followed by one rest day.Īside from his back, the Chris Bumstead workout routine hits each muscle group once per week. In addition to competing, he is part owner of a supplement company called Raw Nutrition.Ĭhris Bumstead's Workout Routine & Training Split He documents his training and nutrition on his YouTube and Instagram accounts, like this shoulder workout, giving a behind-the-scenes look at what it takes to be a champion. Olympia who could just as easily be classified as a fitness influencer. Olympia Classic Physique division.Ĭhris Bumstead is the first Mr. Bumstead is the current champion of the Mr. In the offseason, he typically gets up to 260 to 265 pounds. At six feet tall, he has a contest weight of 225 pounds. And while we may not be able to replicate his exact results, we can certainly learn a thing or two from how Chris Bumstead trains.Ĭhris Bumstead, age 27, was born and raised in Ottawa, Ontario, Canada. ![]() ![]() For the first time in decades, the lifting community has a champion bodybuilder to aspire to look like. The professional bodybuilder is arguably the most aesthetic guy on the planet. With almost 9 million followers on his Instagram account and close to 2 million YouTube channel subscribers, it is safe to say Chris Bumstead is the current face of bodybuilding. He is the reigning Olympia Classic Physique champion, winning the show in 2019, 2020, 2021, and 2022. The classic physique division is both a throwback and a look ahead to the future of the sport.įor the past four years, the classic physique has been dominated by one man: Chris Bumstead. This period is so influential that fifty years later, we have an entire class dedicated to bringing it back to life. It had huge personalities, aesthetic physiques, and a superstar athlete to be the frontman. The golden era of bodybuilding was everything great about the sport.
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