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Chris Bumstead Workout Routine & Diet

We'll uncover the secrets behind Chris Bumstead's impressive physique, exploring his intense 5-day split workout routine. This regimen involves training specific muscle groups on different days for maximum results.

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  • IFBB Classic Physique professional bodybuilder from Canada1
  • Three-time winner of the Olympia Classic Physique division
  • Achieved his first bodybuilding stage appearance in 2014
  • Winner of the Most-Dominant Moment of the Year award after his 4th Mr. Olympia Victory in 2022
  • Won the Mr. Olympia Classic Physique competition twice, in 2019 and 2020
  • Placed second in the Mr. Olympia Classic Physique competition in 2017 and 2018

Ever wondered what it takes to achieve a physique like that of Mr. Olympia titleholder, Chris Bumstead? In this blog, we're diving deep into his rigorous training routine and dietary habits. Bumstead's strategy is built around an intense 5-day split workout, meticulously designed to focus on each muscle group through specific exercises. Join us as we unravel the details of his workout plan and diet, giving you a glimpse into the dedication and discipline that shapes this bodybuilding champion's impressive form.

Who is Chris Bumstead?

Meet Chris Bumstead - an extraordinary personality in the world of bodybuilding, fitness modeling, and influencing. Born and raised in Ontario, Canada, Chris has been making waves in the fitness industry from a young age. At just 21, he claimed his first PRO card and now competes in the prestigious NPC Classic Physique division.

His journey into the competitive world of bodybuilding began unexpectedly, with an introduction to his sister's boyfriend, Iain Valliere. Valliere, an established name in bodybuilding, became a mentor and guide for Chris, inspiring him to step onto the stage and compete.

Let's delve deeper:

  • Nationality: Canadian
  • Profession: Professional Bodybuilder & Fitness Influencer
  • Date of Birth: February 2, 1994

Bumstead is not one to keep his secrets to himself. He generously shares his nutrition and training routine across various platforms, including interviews and social media. If you're looking to emulate his diet plan, brace yourself for a high caloric intake. It's a part of the game when maintaining his robust physique.

Now, let's uncover some of Chris Bumstead's impressive statistics and achievements:

Despite the complexity of his workout routines, Bumstead has taken the time to create several videos that provide a comprehensive overview of his training regimen. These insights are invaluable for those willing to take on the challenge and learn from his experiences. So, if you're ready to dive deep into the world of professional bodybuilding and learn from one of the best, Chris Bumstead's journey offers an inspiring blueprint to follow.

Chest Cutting Workout

Chris Bumstead Accomplishments

  • 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st
  • 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
  • 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)
  • 2017 IFBB Mr. Olympia, 2nd place
  • 2018 IFBB Mr. Olympia
  • 2019 IFBB Mr. Olympia, 1st place

Chris Bumstead Body Stats

To achieve a well-toned physique, it's essential to give equal importance to both nutrition and physical exercise. Chris Bumstead is a testament to this approach, adhering strictly to his diet and workout routines. He embarked on his fitness journey at an early age, gradually building muscle mass and strength through consistent gym workouts. If you're aspiring for a significant transformation, adopting a diet and fitness regimen akin to Chris's could be your roadmap to success.

Height 6’1″ (185.5cm)

Weight 215–225lbs (93.0–102.1kg)

Biceps 20 inches

Chest 51 inches

Waist 30 inches

Attaining a healthy body isn't just about exercise, it's equally about what you eat - a principle that Chris Bumstead follows religiously. To promote overall health, it's vital to ditch processed foods and shift focus towards fresh and nutrient-rich alternatives.

Aiming for a fit and vibrant body means being mindful of our dietary choices. Our meals should be abundant in essential micronutrients such as proteins, carbohydrates, and fats. For instance, lean meats, eggs, and legumes are excellent sources of protein; whole grains and fruits provide healthy carbohydrates; while avocados, nuts, and fish are rich in healthy fats.

Ultimately, the secret to a healthy lifestyle lies in finding the right balance between diet and exercise. A combination of these two elements, as demonstrated by Chris Bumstead, can lead to a healthier, more active life.

Chris Bumsteads Diet

Achieving a physique akin to that of renowned bodybuilder Chris Bumstead involves a meticulous approach to diet and exercise. According to a Barbend article, when in the bulking phase, Bumstead suggests consuming at least one gram of protein per pound of body weight as a rough baseline. High-protein foods like lean meats, eggs, and legumes can help meet this target. This phase is all about creating a caloric surplus to support muscle growth and strength gains.

Transitioning from bulking to cutting is another essential step in sculpting a physique like Bumstead's. As per Protein Teacher, during the cutting phase, he meticulously tracks his macros to create a calorie deficit, which helps in shedding body fat while maintaining muscle mass. This usually involves reducing carbohydrate intake while keeping protein levels high to preserve muscle tissue.

Bumstead's workout routine, as outlined on Exercise with Style, is an integral part of his bodybuilding strategy. His workout regimen includes a 5-day split focusing on different muscle groups each day such as back, chest, hamstrings, glutes, shoulders, and quads. Combining this targeted workout approach with a strategic diet plan of bulking and cutting phases can help in achieving a physique similar to Chris Bumstead's.

Chris Bumstead Cutting Diet

Looking at nutritional data, we find that our health hinges on two key factors. One is the nature of our daily diet and the other is our daily physical activity.

In your meal planning, it's not just about counting calories but also considering other dietary components like macronutrients, proteins, carbohydrates, and fiber. It's crucial to understand that both eating well and getting proper sleep are fundamental to maintaining fitness and a healthy lifestyle.

  • Meal 1: 2 whole eggs, 1 1/2 cups of egg whites, 3/4 cup of oatmeal
  • Meal 2: 6 ounces of grilled chicken breast, 6 ounces of white rice
  • Meal 3: 6 ounces of ground turkey, 6 ounces of white rice, 2 ounces of avocado
  • Meal 4: A mixed salad with 6 ounces of grilled chicken breast, onions, peppers, carrots, tomatoes, and non-fat dressing
  • Meal 5: 6 ounces of grilled chicken breast, 5 ounces of sweet potatoes


If you are interested in bodybuilding then you should read Jeff Cavaliere Diet and Workout.

Chris Bumstead Bulking Diet

This is Chris's daily meal schedule when he is bulking up. As we all know these days, resting our bodies is important when bulking up. Chris believes that you should eat just as much food on rest days because this is when you will grow muscle.

  • Meal 1: Protein shake with Jacked Factory Authentic whey protein, 3 pieces of bread, 4 whole eggs and A banana
  • Meal 2: 7 ounces of grilled chicken breast, 8.5 ounces of white rice
  • Meal 3: 7 ounces of ground turkey, 10 ounces of white rice and half an avocado
  • Meal 4: 7 ounces of grilled chicken breast, 8 ounces of white rice and half an avocado
  • Meal 5: 6 ounces of grilled chicken breast and 6 ounces of sweet potato fries

Chris loves protein pancakes, His diet is incomplete without the protein pancakes. He used to make pancakes when he was competing in Mr. Olympia. He used baking powder and almond milk to make it tastier.

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Chris Bumstead Workout Routine

Make sure you stay hydrated throughout workouts by consuming water or energy drinks before you begin your workout or training program.Also, remember to warm up by exercising and cool down by stretching your muscles out, as this can assist you to avoid injury during your workout or exercise.

Hypertrophy training, a core component of bodybuilding and fitness routines like that of Chris Bumstead, plays a crucial role in developing muscle size and strength. As per the sources from Masterclass and Kelsey Wells, hypertrophy training can lower body fat and increase lean muscle size, resulting in a higher proportion of lean muscle relative to other body tissues. This type of training often involves more repetitions with a lower level of intensity, targeting the growth of muscle fibers.

The physiological benefits of hypertrophy training are manifold. A Healthline article points out that it assists in the development of larger, stronger muscles, contributing significantly to improved physical appearance. Furthermore, Fitnessvolt mentions that hypertrophy training enhances physical performance by improving strength and power gains and boosting anaerobic endurance.

Besides aesthetic and performance improvements, hypertrophy training also lays a stronger foundation for future fitness goals. According to Barbend, consistent hypertrophy training leads to increased muscle fiber size and better fiber alignment, paving the way for sustained fitness progress. This is particularly crucial for fitness athletes who, like Chris Bumstead, aim for long-term improvement and maintenance of their physique.

The following is Chris Bumstead's workout routine.

Workout Routine Split

  • Day 1: Back workout
  • Day 2: Chest and Biceps Workout
  • Day 3: Hamstrings & Glutes workout
  • Day 4: Shoulder and Triceps Workout
  • Day 5: Quads Workout

Chris fall in love with the gym, He started to train his body when he was very younger. Chris used to spent most of the time in the gym and hit every muscle of her body. That's why he has a muscular body ever. Hard work pays off! He won Mr. Olympia.

Back Workout

When Chris starts his workout, In the beginning, there are heavy compound movements like deadlifts. You have to warm up your body with some cardio or other exercises.

Start the workout with a scoop of Cbum's Jacked Factory Nitrosurge Pre-Workout 

  • 4 sets & 8-10 reps: Deadlifts
  • 4 sets & 8-10 reps: Bent-Over Rows
  • 4 sets & 12-15 reps: Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups
  • 4 sets & 12-15 reps: Straight Arm Pulldowns
  • 4 sets & 12-15 reps: Dumbbell Rows
  • 3 sets & 20 reps: Machine Rows
  • 2 sets & up to failure: Hyper Extensions

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People often ask what days I train certain body parts and my answer is I don’t. I have a 5 day rotation and rarely take days off unless I feel I need to.  - Chris

Chest & Biceps Workout

The chest is the most visible muscle, and it must be trained properly. Chris feels that you must perform the chest workouts at a high level of intensity.

Start the workout with a scoop of Cbum's Jacked Factory Nitrosurge Pre-Workout 

  • 5 sets & 15-15-12-12-10 reps: Incline Dumbell Bench Press
  • 4 sets & 12-10-8-8 reps: Smith Machine Bench Press
  • 3 sets & 15-12-12 reps: Incline Dumbell Fly’s
  • 3 sets & 15-12 reps: Cable Fly’s
  • 3 sets & up to failure: Push Ups
  • 3 sets & 15 reps: Barbell Curls
  • 3 sets & up to failure: Reverse Barbell Curls
  • 3 sets & 10-12 reps: Machine Preacher Curls
  • 2 sets & 10-8 reps: Hammer Curls

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Hamstrings/Glutes Workout

Chris must follow the training schedule below to train his hamstrings and glutes. This strategy works well for him. Chris begins with Leg Curls.

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  • 4 sets & 15 reps: Lying Leg Curls
  • 4 sets & 15-20 reps: Straight Legged Deadlifts
  • 4 sets & 4-5 reps: Standing Leg Curls
  • 4 sets & 15-20 reps: Reverse Hack Squat
  • 3 sets & 12-15 reps: Single Legged Glute Pushdowns & Glute Kickbacks

Feed the muscles for maximal gains with Cbums Jacked Factory Authentic Whey Protein.

Shoulders/Triceps Workout

Chris begins his shoulder day workout with three sets of dumbbell lateral lifts or shoulder press. Following that, he does a variety of exercises to sculpt his shoulders.

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  • 3 sets & 15 reps: Dumbbell Lateral Raises
  • 3 sets & 15 reps: Dumbbell Shoulder Press
  • 3 sets & 15 reps: Barbell Front Raise
  • 4 sets & 20-15-12-12 reps: Single Arm Cable (Rear Delts)
  • 3 sets & 15-12-12 reps: Upright Rows
  • 3 sets & 15-12-12 reps: Rope Face Pulls
  • 3 sets & 15 reps: Machine Lateral Raises
  • 3 sets & 12-15 reps: Bench Dips
  • 4 sets & 12-15 reps: EZ-Bar Skull Crushers
  • 4 sets & 8-10 reps: Reverse Grip Barbell Skull Crushers
  • 3 sets & 12-10-8: Single Arm Cable Kickbacks

Feed the muscles for maximal gains with Cbums Jacked Factory Authentic Whey Protein.

Abs Workout

Chris tells about his abs workout routine on his Instagram post. He said that

Abs are something I have NEVER trained directly, I always found they were worked through compound movements or by just bracing my core all the time as I train. But I have also never had great abs on stage (or in mirror selfies) and I find it extremely hard to make them pop, especially at the bottom. So one extra thing I’m going to focus on this year is building that mind muscle connection to my abs, and actually training them to see what kind of result it can give me.Why have I never trained them? I just never cared about abs personally, I never think of abs when thinking of my dream physique. I was also worried training them too much would cause my waist to get thicker and for that reason I’ll still be avoid super heavy weighted crunches. -  Chris Bumstead

Quads Workout

Here is the Quads workout:

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  • 3 sets & 15 reps: Leg Extensions
  • 6 sets & 10-12 reps: Squats
  • 4 sets & 40-30-20-10: Leg Press
  • 4 sets & 15 rep: Leg Extensions
  • 4 sets & 6-8 reps: Standing Lunges

Feed the muscles for maximal gains with Cbums Jacked Factory Authentic Whey Protein.


1. Is Chris Bumstead Mr. Olympia?

Answer. Yes, Chris won Mr. Olympia in 2020.

2. Does Chris Bumstead do cardio?

Answer. Chris does morning cardio where treadmill brisk walk for 25 minutes and Stair-master for 25 minutes.


It’s not easy to become like him in a day or two. But he had to work hard for years to achieve his shredded and muscular physiques. After looking at Chris Bumstead's workout routine and Chris Bumstead's diet, we can conclude that if we want to be like him, we must work hard for it, and his daily routine inspires and motivates us to achieve a healthy body.

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