Chris Bumstead Workout Routine and Diet Plan

By | February 5, 2022
Chris Bumstead Workout Routine and Diet Plan

Chris Bumstead Workout Routine and Diet Plan: Chris Bumstead is an IFBB pro bodybuilder known for being the Mr. Olympia Classic Men’s Physique winner for the past three years. He is undoubtedly the fan-favorite in this year’s competition as well.

Chris Bumstead has gained an immense fan following, and people have started to love his physique, especially since Chris Bumstead went from bulky to a little more shredded. So if you also want the Chris Bumstead workout and the Chris Bumstead diet plan, keep reading.

Chris Bumstead Workout Routine and Diet Plan

Chris Bumstead Workout Routine and Diet Plan

Chris Bumstead Body Stats

Height 6 ft 1 inch
Weight 107-118 kg
Age 27 years
Chest 51-53 inch
Waist 32-34 inch
Biceps 18-20 inch

Also Read: Ronnie Coleman Workout Routine and Diet Plan


Chris Bumstead Workout Routine

Chris Bumstead is one of the most famous bodybuilders and has made himself a self-proclaimed classic king. That’s what Chris Bumstead calls himself; well, it may be self-proclaimed, but it is not far off the truth. Chris Bumstead is undoubtedly one of the best bodybuilders ever to enter the Classic Physique. It is why many people want to know the secret of how he can do that. If you also want to get more details about Chris Bumstead’s routine, then keep reading.

So many videos do show some of his workouts, but who can tell what the best workout is other than Chris Bumstead, right? Well, that’s why I went to Chris Bumstead’s channel and searched for all of his workouts that you can follow and do to get a great workout. Now do remember that Chris Bumstead does have the same routine but different training patterns for off-season and in-season.

Chris Bumstead focuses on lifting with fewer reps and sets, getting singular body muscle every day, and contracting muscle during the off-season. During in-season, Chris Bumstead will start to lose some of the fat and get shredded, and for that, he usually trains five days a week, training two or more muscle groups every day. He also increases the set counts, adding more drop sets, reps, and sets.

So do remember when you are training to follow according to these stats. For now, we will also be working out five days a week; the key will be consistency, and we will be doing all the workouts that Chris Bumstead himself has shown in his videos on the YouTube channel. So it will not get any more authenticated than this article. So if you have any doubts about performing the exercise, visit his YouTube channel.

Chris Bumstead workout includes:

Chris Bumstead Workout Routine

Chris Bumstead Workout Routine

Weight Training

Before we get into weight training, make sure to get a 10-minute cardio warm-up. After that, you can do an incline walk on the treadmill or even go and do stairmasters. After that, we will start with our weight training. I recommend adding a quick pause and drop set for the last 1-2 sets.

Sets: 4-6

Reps: 12-8


Chest Day

  • Incline bench press
  • Incline close-grip chest press machine
  • Incline machine or dumbbell flys
  • Chest machine press or dumbbell press
  • Cross-over machine
  • Chest dips


Back Day

  • T-bar lat pulldowns
  • Smith machine barbell rows
  • T-bar machine rows
  • Close grip lat pulldowns
  • Rope/cable back lat pushdowns
  • Deadlifts


Shoulder Day

  • Cable warm-up
  • Smith machine barbell press
  • Seated lateral raises
  • Machine shoulder press
  • Machine lateral raises
  • Rear delt flys


Arms Day

  • Rope triceps pushdowns to Overhead triceps press
  • Bench triceps dips to Close-grip biceps cable curls
  • Dumbbell isolation biceps curls to Seated dumbbell biceps curls
  • Cable triceps push to Barbell reverse biceps curls
  • Preacher machine curls


Legs Day

  • Single-leg extension to Leg curls
  • Barbell squats
  • Leg press
  • Dumbbell Lunges
  • Machine leg curls to Seated calf raises

That’s all for the Chris Bumstead workout routine.

Also Read: Jay Cutler Workout Routine and Diet Plan


Chris Bumstead Diet Plan

Now for the diet, he uploaded a video that you can see here where Chris Bumstead talks about his diet plan consisting of five meals. The diet he gave was the diet he takes to get competition ready. So we will be following that same diet, and it goes something like this;

Chris Bumstead diet includes:

Chris Bumstead Diet Plan

Chris Bumstead Diet Plan

Is Chris Bumstead a Vegan?

No, Chris Bumstead is not vegan.



  •  Oatmeal with protein powder and blueberries


2nd Meal

  • Chicken breast
  • Rice
  • Broccoli and greens


Meal 3 (Pre-workout)

  • Ground turkey
  • Diced potato



  • Shake and some rice cakes


Meal 4

  • Whitefish
  • Rice
  • Air-fried cabbage
  • Sautéd asparagus


Meal 5

  • Air-fried salmon
  • Rice
  • Purple cabbage

That’s all for the Chris Bumstead diet plan.

Also Read: Phil Heath Workout Routine and Diet Plan

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