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June 13, 2022 6 min read

Chris Bumstead is a 27 year-old Canadian IFBB professional bodybuilder, famous in Canada and internationally for his incredible classic physique and his highly popular social media accounts.

Bumstead is the current reigning Mr. Olympia Classic Physique competition winner, having claimed the title in 2019, 2020, and 2021. 

He was also a runner-up for the Mr. Olympia Classic Physique in 2017 and 2018 when he was only 22 years old and 23 years old. The criteria by which participants in the Mr. Olympia Classic Physique competition are judged are (1) ample muscularity (size), (2) good muscular definition (they prefer lean, chiseled bodies), (3) symmetry (a well-balanced body), (4) and presentation (a smooth, artistic, well-choreographed routine of poses that highlight muscularity, definition, and symmetry.) 

If you look at any of the countless pictures of Chris Bumstead on the internet, you will see that he possesses all of these attributes to the highest degree, so much so that even Arnold Schwarzenegger might look on with jealousy.

He has a body to be envied, and etched into his chiseled frame is all the hard work he has put into achieving perfection.

One sees a body, but the body reads like a book, relating a passionate devotion to a well-researched workout routine and a diet that is almost scientific in its precision. 

So many bodybuilders fall into the trap of hyper-focusing on the workout routine, forming a type of tunnel vision that ignores all the other aspects that go into achieving a body worthy of a professional bodybuilder. In fact, for many bodybuilders like Chris Bumstead, the hardest part of their bodybuilding journey is consuming the right foods, high-quality performance and muscle-building supplements like the combination found in the Beach Bod Stack for lean muscle growth, and the right amount of calories.

This is even more true for those who do not have access to personal nutritionists like many professional bodybuilders have.

There are so many diets championed on the internet that it is difficult to know which source to trust. That's why it's so useful to know not only Chris Bumstead’s workout plan, but also his diet since no one could possibly say that they don't get real results; Chris Bumstead’s physique is all the proof you need.

Armed with this knowledge, you can begin your bodybuilding journey confident that you are on the right path to perfection.

Chris Bumstead’s Workout Plan

Chris’ workout plan developed slowly, beginning at a young age when he was training for various sports. He found that he liked sports but that he was most drawn to the training.

As he got older, he realized that he was developing a good physique. He never thought of competing as a professional bodybuilder until he met Lain Valliere, his sister’s boyfriend, who convinced him to enter competitions. After the first competition, Bumstead was hooked, saying that he “found [his] niche.” From then on, he put all of his focus, drive, and creativity into his workout routine.

What resulted was a 5-day workout routine with 2 rest days that followed the traditional PPL method (push-pull-legs).

The training split engenders maximum muscle growth and ensures that his muscles get adequate rest before they are worked again. Additionally, to get the most out of his workout, Chris Bumstead uses high quality pre-workout before his workouts and high quality muscle recovery supplements after his workouts.

Chris Bumstead’s Workout

A healthy balance of exercise and nutrition is key for achieving an aesthetic like Chris Bumstead's. Check out the workout routine that helps create his massive, sculpted muscle. 

Day 1: Back Workout


  • 4 x 10/8/8/Failure


Bent-Over Rows

  • 4 x 12/10/10/8 (2 underhand/2 overhand grip)


Wide Grip Lat Pulldowns or Wide Grip Assisted Pull-ups

  • 4 x 12-15 (Superset)


Straight Arm Pulldowns

  • 4 x 12-15


Dumbbell Rows

  • 4 x 15/12/10/10


Seated Cable Rows

  • 3 x 20


Hyper Extensions

  • 2 x Failure


Day 2: Chest/Biceps 

Incline Dumbbell Bench Press

  • 5 x 15/15/12/12/10


Smith Machine Bench Press

  • 4 x 12/10/8/8


Incline Dumbbell Fly’s

  • 3 x 15/12/12


Cable Fly’s

  • 3 x 15-12 (Superset)



  • 3 x Failure


Barbell Curls

  • 3 x 15 (Superset)


Reverse Barbell Curls

  • 3 x Failure


Machine Preacher Curls

  • 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)


Hammer Curls

  • 2 x 10-8


Day 3: Hamstrings/Glutes 

Lying Leg Curls

  • 4 x 15


Stiff-Legged Deadlifts

  • 4 x 15-20


Standing Leg Curls

  • 2 x 4-5 (Run the Rack/Drop Sets)


Reverse Hack Squat

  • 4 x 15-20


Single Legged Glute Pushdowns or Glute Kickbacks

  • 3 x 12-15


Day 4: Shoulders/Triceps

Dumbbell Lateral Raises

  • 3 x 15

Dumbbell Shoulder Press

  • (Superset) 3 x 12


Barbell Front Raise

  • 3 x 12


Upright Rows

  • (Superset) 3 x 15/12/12


Rope Face Pulls

  • 3 x 15/12/12


Machine Lateral Raises

  • 3 x 15


Bench Dips

  • (Superset) 4 x 12-15

EZ-Bar Skull Crushers

  • 4 x 12-15

Reverse Grip Barbell Skull Crushers

  • 4 x 8-10

Single Arm Cable Kickbacks

  • 3 x 12/10/8


Day 5: Quads

Leg Extensions

  • 3 x 15


  • 2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)

Leg Press

  • 4 x 40/30/20/10


Leg Extensions

  • (Superset) 4 x 15


Standing Lunges

  • 4 x 6-8

Chris Bumstead’s Favorite Exercises 

Chris Bumstead loves to help other people follow their passion and get in shape, and he knows that not everyone has the time to go to the gym five days a week for an extended exercise routine.

For those who don’t have much time but still want an effective way to get in shape, he recommends sticking to compound exercises that work out multiple muscle groups and body parts at the same time, getting you the best bang for your buck, so to speak.

His top three compound exercises are:

  1. Squats 
  2. Bent-over barbell rows
  3. Incline dumbbell press

Chris Bumstead’s Diet Plan  

As with most bodybuilders, Chris Bumstead, sometimes called Cbum, takes his eating very seriously. But he was not always so conscious about his eating habits and would generally eat whatever he could without any real plan.

He was then diagnosed with an autoimmune disease called IGA Neuropathy, which forced him to rethink his eating habits. He had previously eaten anything with sufficient calories, but he then started to eat more healthy foods, and his body benefited from this change.

Cbum changes his diet depending on whether he is cutting or bulking, and he usually decides whether to cut or to bulk based on how his body looks.

The diet also changes according to whether it is competition season or off season. However, there are many constants to the diet. For example, he usually eats five meals per day and eats specific foods without much variation.

Below we list the foods he eats and the foods he avoids, and the supplements he takes. After that we will give a a sample Chris Bumstead bulking diet and a sample Chris Bumstead cutting diet. 

What to eat: 

  1. Eggs
  2. Egg Whites
  3. Low-Sugar Oatmeal
  4. Chicken Breast
  5. Ground Turkey
  6. Veggies
  7. Rice
  8. Bread
  9. Whey Protein Shakes
  10. Avocados
  11. Peanut Butter
  12. Non-fat Dressing
  13. Low-sugar Ketchup
  14. Lots of Water 

What not to eat:  

  1. Junk Food
  2. Excess Sugar
  3. Excess Sodium
  4. Fried Foods
  5. Empty-Calorie Foods
  6. Processed Foods
  7. Chemicals Additives
  8. Artificial Ingredients

Recommended supplements: 

  1. Glutamine
  2. Whey Protein
  3. BCAA's/EAAS
  4. Vitamin B Complex
  5. Creatine Monohydrate
  6. Vitargo
  7. Fish Oil
  8. R-Alpha Lipoic Acid
  9. Multivitamin
  10. Vitamin C

 Sample bulking diet: 

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

Sample cutting diet:

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

Ready to Work Towards a Mr. Olympia Classic Physique Division Worthy Body

Chris Bumstead is a true inspiration to those of us who care not only about the exterior look of our body but also its health and well-being. It's not everyday that someone with an autoimmune disease is still able to maintain such a powerful physique and compete at the highest levels of bodybuilding.

The fact is, however, that there is nothing stopping you from achieving your fitness dreams and goals. Chris Bumstead’s workout routine and his diet plan are your tickets to the perfect body. It will take dedication. 

You will want to make sure that you are eating enough and that the food you are eating is healthy.

You will also want to bolster your diet with protein powder like Whey-PRO and a variety of other supplements.

Be patient with yourself.

Achieving a body like Chris Bumstead’s will not happen overnight, but with this information at your disposal, you can start your journey now.