Chris Bumstead, born 2 February 1995 in Ottawa, Ontario, is a Canadian IFBB professional bodybuilder who is the current Mr. Olympia Classic Physique champion, a title he won in 2019, 2020, and 2021 after finishing second to Breon Ansley in 2017 and 2018. Bumstead, also known as “CBum,” has a large online presence that focuses on his lifestyle and training journey.
Growing up, he was involved in multiple sports, including football, baseball, basketball, and hockey. Chris started weightlifting at the age of 14 and increased his weight by 55 pounds between the ninth and twelfth grades, with his legs growing the most because he wanted bigger, stronger legs to improve his performance in the various sports he participated in.
Twice a week, after warming up on the stationary bike, he would go through a series of lower-body exercises that few teenagers would bother to complete, like squats, deadlifts, leg presses, lunges, and leg extensions. By the start of his senior year, he was doing good sets of squats with 405 pounds, and his body weight ‎had risen from 170 to 225 pounds.‎
Chris Bumstead made his competitive debut in 2014 at the age of 19 and earned his IFBB pro card at the age of 21 after winning the 2016 IFBB North American Bodybuilding Championship. He finished second in the Classic Physique division at the 2017 and 2018 Mr. Olympias, narrowly losing to Breon Ansley on both occasions. The Canadian rose to international prominence after topping the podium in 2019, 2020, and 2021, making him the current Men’s Classic Physique champion.
He launched CBUMFITNESS, an online training program designed to help others achieve peak physical conditioning after decades of experience in the fitness industry. They have a program for everyone, whether their goal is to build muscle or get lean. His plan includes daily workouts and a meal plan to help his clients reach their fitness goals for only $8.99 per month or $75.99 per year.
The BUM workouts are displayed one week at a time, giving you plenty of time to arrange your schedule and meet their daily workouts. Their programs are bodybuilding-focused, with ‘Rest Days’ scheduled regularly. The primary program is centered on Chris Bumstead’s exact workouts, and they will continue to offer different programs, splits, and goal-focused workouts as the program scales.
Chris Bumstead has over 8 million Instagram followers and a YouTube channel with 1.81 million subscribers, where he posts a variety of content such as day-in-the-life videos, training/nutrition advice, and more. He’s a sponsored athlete for Gymshark, Jacked Factory, Trifecta Nutrition, and Revive MD. He also has a new podcast called Paradise On Fire with his sister Melissa and Matty Milkshake.
Chris Bumstead Workout
Chris Bumstead trains five days a week with heavyweights, constantly pushing himself to his limits. He divided his weekly training into five days, with each workout session focusing on a different muscle group. This training method aims to maximize work on a specific muscle group during a training session while allowing it to recover before the next session, which is usually the following week. He also uses high-intensity bodybuilding techniques like drop sets, supersets, forced reps, and partials to shock his muscles into growth and promote hypertrophy.
Here’s a breakdown of his 5-day rotation schedule:
Monday: Back
- Deadlifts: 4 set of /8/8/Failure
- Bent-Over Rows: 4 sets of 12/10/10/8 reps
- Wide Grip Lat Pulldowns (Superset): 4 sets of 12-15 reps
- Straight Arm Pulldowns: 4 sets of 12-15 reps
- Dumbbell Rows: 4 sets of 15/12/10/10 reps
- Machine Rows: 3 sets of 20 reps
- Hyper Extensions: 2 sets to Failure
Tuesday: Chest/Biceps
- Incline Dumbbell Bench Press: 5 sets of 15/15/12/12/10 reps
- Smith Machine Bench Press: 4 sets of 12/10/8/8 reps
- Incline Dumbbell Fly’s: 3 sets of 15/12/12 reps
- Cable Fly’s (Superset): 3 sets of 15-12 reps
- Push Ups: 3 sets to Failure
- Barbell Curls (Superset): 3 sets of 15 reps
- Reverse Barbell Curls: 3 sets to Failure
- Machine Preacher Curls: 3 sets of 10-12 reps (Drop Sets on 2nd and 3rd)
- Hammer Curls: 2 sets of 10-8 reps
Wednesday: Hamstrings/Glutes
- Lying Leg Curls: 4 sets of 15 reps
- Straight Legged Deadlifts: 4 sets of 15-20 reps
- Standing Leg Curls: 2 sets of 4-5 reps (Run the Rack/Drop Sets)
- Reverse Hack Squat: 4 sets of 15-20 reps
- Glute Kickbacks: 3 sets of 12-15 reps
Thursday: Shoulders/Triceps
- Dumbbell Lateral Raises: 3 sets of 15 reps
- Dumbbell Shoulder Press (Superset): 3 sets of 12 reps
- Barbell Front Raise: 3 sets of 12 reps
- Single Arm Cable Rear-Delt Fly: 4 sets of 20/15/12/12 reps
- Upright Rows (Superset): 3 sets of 15/12/12 reps
- Rope Face Pulls: 3 sets of 15/12/12 reps
- Machine Lateral Raises: 3 sets of 15 reps
- Bench Dips (Superset): 4 sets of 12-15 reps
- EZ-Bar Skull Crushers: 4 sets of 12-15 reps
- Barbell Reverse Grip Skull Crushers: 4 sets of 8-10 reps
- Single Arm Cable Kickbacks: 3 sets of 12/10/8 reps
Friday: Quads
- Leg Extensions: 3 sets of 15 reps
- Squats (Heavy Sets): 2 sets of 8 reps
- Squats (Lighter Sets): 6 sets of 10-12 reps
- Leg Press: 4 sets of 40/30/20/10 reps
- Leg Extensions (Superset): 4 sets of 15 reps
- Standing Lunges: 4 sets of 6-8 reps
Chris Bumstead Diet Plan
When Chris Bumstead prepares for a competition, he is extremely conscientious about his nutrition, ensuring that he fuels his body with all macronutrients/micronutrients in perfect proportion. As the competition day approaches, his nutrition plan becomes more stringent, keeping his body in peak condition. He’ll eat the same seven meals every day until he needs to make slight adjustments. This way, he may determine what his body requires and make a minor dietary adjustment to reach his goals. It’s critical for him not to add new foods too close to the competition because he doesn’t know how they’ll affect his body.
The meal plan below is what Chris eats when preparing for a competition. He doesn’t eat these specific foods daily, but chicken and ground turkey are two of his favorite protein sources.
- Breakfast: a cup of coffee mixed with a mushroom blend for immune support and chocolate sea salt electrolytes to keep him hydrated, two cinnamon raisin bagels with ghee or almond butter, and a whey isolate protein shake with added glutamine and fiber powder.
- Lunch: 185 grams of ground turkey, 300 grams of boiled white rice, and approximately 15 grams of olive oil.
- Snack: a protein bar and organic sea salt rice cakes.
- Pre-Workout Meal: seven ounces of steak and two and a half cups of sweet potatoes.
- Post-Workout Meal: 180 grams boiled brown rice pasta mixed with 100 grams beef, 100 grams turkey, and 250 milliliters of marinara sauce. He also takes two glucose pills after a carb-heavy meal to help manage his blood sugar.
- Snack: 340-calorie peanut butter bar.
- Dinner: 290 grams of Jasmine rice, 120 grams of ground turkey, and olive oil drizzle.
Chris Bumstead Supplements
Training and nutrition are the foundations of athletic performance, but dietary supplements may play a minor but important role. When used correctly and in combination with a well-balanced diet, they can improve your physical performance and stimulate muscle growth. Including the right products in your workout routine will help you recover faster, improve muscle repair, and prevent muscle mass breakdown. Most studies back up the utility of increasing protein intake to promote muscular benefits during resistance training.
Supplements are widely used in sports, ranging from sports foods that provide additional macronutrients to powders that may maximize your gains. There are so many options available that it can be challenging to determine the best for your health. His favorite products are as follows:
- Whey
- Vitargo
- Amino Acids
- BCAAs
- Creatine
- L-Glutamine
- Protein Bars
- Multi-Vitamins
- Fish Oil
