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HealthChris Bumstead Workout Routine & Diet Update in 2022

Chris Bumstead Workout Routine & Diet Update in 2022

Do you ever wonder how Chris Bumstead builds such fantastic and enormous muscles? Here is Chris Bumstead’s exercise program.

Olympia Mr. Chris puts his body through a rigorous workout. He does a five-day split program to train his body. The partition enables him to perfect workout and warms up every muscle in her body. Let’s look at the exercise schedule.

Who is Chris Bumstead?

Professional bodybuilder, fitness influencer, and fitness model Chris Bumstead. Chris grew up in Ontario, Canada, where he was born. When Chris was 21 years old, he received his first PRO card. The NPC Classic Physique division is where he presently competes.

Chris once met Iain Valliere, the lover of his sister. He started to think about competing. He still considers Valliere to be a terrific mentor. Bumstead was urged by him to enter the stage.

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

Chris talks about his diet and exercise regimen in a number of interviews, Instagram chats, and other social media forums. You need to be very hungry if you want to adhere to his diet.

In order to keep his huge frame, Chris eats a lot of calories every day. Let’s examine Chris Bumstead’s statistics and achievements.

He was picked to reveal the specifics of his instruction. Despite the fact that his regimen is challenging, he has released numerous videos to explain the entirety of his workouts.

Achievements of Chris Bumstead

  • 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

We need to concentrate on our eating habits and exercise routine if we want to have a good body. Chris meticulously followed his diet and exercise plans.

He started working out at a young age and gained weight and muscle quickly. If you want to experience a significant change, follow a diet and exercise plan like Chirs’.

Height 6’1″ (185.5cm)
Weight 215–225lbs (93.0–102.1kg)
Biceps 20 inches
Chest 51 inches
Waist 30 inches
Thighs Will Get Soon

If we want to keep up a physical appearance that is healthy, we must focus on what we eat and how much we exercise. He follows his diet and workout plan exactly. We must stop eating processed foods and just consume fresh, healthful foods.

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You must exercise control over the things you eat if you wish to keep up a healthy physique. It follows that you must consume wholesome foods that give your body the key micronutrients it needs, including protein, carbs, and fats. You have to find the right balance between the two.

Chris Bumstead Cutting Diet

We can see that two factors have an impact on our health when we look at nutrition statistics. What kind of diet do we consume on a daily basis? is the first question. The second element is the kind of daily activity we engage in.

In your diet plan, you must consider calories as well as other aspects such as macronutrients, protein, carbohydrates, and fiber. You should be aware that eating and sleeping are the two most vital activities for fitness and healthy existence.

  • 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


  • Glutamine
  • Whey Protein
  • BCAA’s
  • Vitamin B Complex
  • Creatine Monohydrate
  • Vitargo
  • Fish Oil
  • R-Alpha Lipoic Acid
  • Multivitamin
  • Vitamin C

Chris Bumstead Bulking Diet

When Chris is bulking up, he follows this meal plan every day. Resting our body is essential when building muscle, as we all know in this day and age. Chris thinks that since rest days are when you build muscle, you should eat just as much food on them.

  • Meal 1: Protein shake with chocolate 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 adores protein pancakes, and his diet would be lacking without them. While competing in the Mr. Olympia competition, he used to bake pancakes. To make it taste better, he added almond milk and baking powder.

CBUM Exercise Program

Before starting your workout or training program, consume some water or energy drinks to ensure that you keep hydrated.

Additionally, keep in mind that warming up with activity and cooling down with muscular stretching might help you avoid getting hurt while working out or exercising.

The CBUM exercise program is listed below.

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Split Your Workout Routine

  • 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 had a passion for the gym and began working out when he was very young. Chris used to spend most of her time working every muscle in her body at the gym. He has an ever-muscular body as a result. work ethic pays off! Mr. Olympia went to him.

Back Workout

Chris starts off with big compound movements like deadlifts when he begins his workout. With some aerobic or other workouts, you must warm up your body.

  • 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

People frequently ask me on what days I work out particular body parts, and I always say I don’t. I work a five-day shift and rarely take time off unless absolutely necessary. – Chris

Biceps and Chest Workout

Since the chest muscle is the most noticeable, it needs to be well-trained. Chris thinks you need to work on your chest with a lot of effort.

  • 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
  • 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

Hamstrings/Glutes Workout

Chris must adhere to the workout plan listed below to strengthen his glutes and hamstrings. For him, this tactic works well. Leg curls are Chris’s first exercise.

  • 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

Shoulders/Triceps Workout

Chris starts his shoulder day workout with three sets of either shoulder presses or dumbbell lateral lifts. He then performs a range of exercises to shape his shoulders.

  • 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
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Abs Workout

Chris posts on Instagram about his ab workout routine. He asserted that

I have never specifically worked on my abs; instead, I have discovered that they are worked through complex motions or by simply maintaining a tight core during my workouts. On stage or in selfies, though, I have never had terrific abs, and I struggle mightily to get them to pop, especially at the bottom. So this year, I’m going to put extra effort into strengthening the link between my abs and my muscles and training them to see what kind of results I can get.

Why haven’t I taught them before? Simply put, I’ve never been a big fan of abs and have never associated my ideal body with them. I was also concerned that overworking them would result in a bigger waist, so I’ll continue to steer clear of extremely difficult weighted crunches. Christopher Bumstead

Quads Workout

The quad exercise is as follows:

  • 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

Chris Bumstead Current Bio And Stats

One of the best-known bodybuilders in the modern fitness industry is Chris Bumstead.

He has won the last three Classic Olympia competitions in a row and is also a well-known businessman and social media influencer.

Chris runs profitable businesses in clothes, supplements, and training memberships in addition to having significant followings on Instagram and YouTube.

  • Age: 27
  • Height: 6’1” (185cm)
  • Weight: 235-264lbs (106-120kg)
  • Date of Birth: February 2, 1995
  • Occupation: Professional bodybuilder
  • Career: Bodybuilder, business owner
  • Notable Achievements: 
    • Runner up, Mr. Olympia Classic Physique 2017-2018
    • Winner, 3x Mr. Olympia Classic Physique 2019-2021

Between Chris’ off-season and competitive weight, there can be huge fluctuations.

For instance, he weighs about 235 pounds on stage at Mr. Olympia, whereas he weighed 264 pounds last year at his heaviest off-season weight.

What exercise program does CBUM follow?

Chris Bumstead Workout Program and Diet Picture
2 sets of 8–10 reps each for the rope-cable triceps press down (drop set). Incline Dumbbell skull crusher: two sets of 8–10 repetitions each. Preacher Curl with EZ Bar (Drop Set): 3 sets of 8–10 repetitions Dumbbell curls: two sets of 10–12 repetitions.

Chris Bumstead eats how many meals each day?

Chris Bumstead Workout Program and Diet Picture
He focuses on smooth digestion by eating two substantial meals and three smaller ones each day.

Concluding Remarks

How do you feel about the way we covered Chris Bumstead’s routine?

Please share in the comments your favorite Chris Bumstead and Mr. Olympia exercises!

Please feel free to share this post with any of your loved ones or friends who enjoy traditional bodybuilding.

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