Chris Bumstead Workout Routine

Chris Bumstead is a rising star in the world of bodybuilding and fitness. He has made a name for himself by winning the first place in the Olympia Classic Physique division in both 2019 and 2020.

Standing at an impressive height of 6 feet 1 inch and weighing around 215-225 lbs, Chris Bumstead has a muscular physique that is both impressive and aesthetically pleasing. Some fans of bodybuilding even compare him to the legendary Arnold Schwarzenegger.

In this post, we will explore Chris Bumstead’s workout routine that has helped him achieve his dominant physique on the Mr. Olympia stage. Let’s take a closer look at it.

Chris Bumstead Workout Overview

Chris Bumstead Workout

Chris Bumstead places a lot of importance on compound movements in his workout routine. He believes that these exercises are highly effective because they target multiple muscle groups at once, resulting in better muscle stimulation and greater gains.

In the past, Chris Bumstead used to follow a training routine where he would train five days a week using a bro split. This means he would focus on one muscle group per day and only train that group once a week. However, he has now switched to a different approach called the PPL (push-pull-legs) training split.

With the PPL training split, Chris is able to work each muscle group twice a week. This means he dedicates specific training sessions to exercises that target pushing movements (like bench presses and shoulder presses), pulling movements (such as pull-ups and rows), and leg exercises (like squats and lunges).

By incorporating the PPL training split into his routine, Chris can provide more frequent and balanced training to his muscles. This allows for better overall development and can lead to improved gains in strength and muscle growth.

Chris Bumstead always brings a high level of intensity to his exercise routine. He includes a wide range of movements for each muscle group in his training program. This helps him target his muscles from different angles and stimulate optimal muscle growth. Bumstead says,

“I love getting in the gym and just hauling a**, pushing everything to the limit.”

Chris Bumstead trains like a beast to sport a physique like that of a Greek God. His training program is not for the faint-hearted. A substantial degree of physical prowess and mental fortitude is essential to follow Chris Bumstead’s workout routine.

Chris Bumstead Workout Schedule

Chris Bumstead follows the traditional PPL (push-pull-legs) training split in his routine. This training split is known for providing effective stimulus, which promotes muscle growth.

By dividing his workouts into push exercises (such as chest and triceps), pull exercises (like back and biceps), and leg exercises, Chris ensures that each muscle group receives proper attention and adequate rest for recovery. This approach helps prevent the risk of overtraining. Chris even claims,

“The most optimal way to train a body part is to train it more than once a week.”

Chris Bumstead’s workout schedule looks like this:-

  • Day 1- Push Day
  • Day 2- Pull Day
  • Day 3- Legs
  • Day 4- Push Day
  • Day 5- Pull Day
  • Day 6- Legs

Chris Bumstead Workout Routine

Chris Bumstead trains like a champion athlete who leaves no stone unturned to bring out his very best.

The following table will give you an overview of Chris Bumstead’s training routine.

Chris Bumstead Workout Plan

Chris Bumstead Workout Plan


Sets x Reps

Day 1- Push Day (Chest, Shoulders, and Triceps)

Barbell Press (Either incline or flat)

2 x (5-8) [with heavy weights], 1 x (10-12) [with moderate weights]

Alternated Dumbbell Overhead Press

3 x (10-12)

Any Chest Flys supersetted with Tricep Extensions

3 x (10-12)-4 x (7-10)

Lateral Raises

4 x (10-12)



Day 2- Pull Day (Back and Biceps)

Lat Pulldowns

2 Warm-Up sets, 3 x (8-10) [Drop Set]

Bent Over Rows

2 Warm-Up sets, 2 x (6-8) [with heavy weights], 1 x (10-12) [with moderate weights]

Slight Incline Seated Dumbbell Curls

4 x (10-12)



EZ-Bar Curls

2 x (8-10), 2 x 40 seconds

Day 3- Legs


3 Warm-Up Sets, 3 x (12-15) [each leg]

Romanian Deadlift (RDL) or  Deadlift (DL)

2 Warm-Up Sets, 3 x (10-12) [RDL] or 3 x (6-8)

Hip Thrusts or Glute Kickbacks

3 x (10-12)

Seated Calf Raises

2 x (10-12)

Seated Calf Raises supersetting the last 4 sets with Hamstring Curls

6 x (10-12), 2 x (8-10) then 2 x 40 seconds

Day 4- Push Day (Chest, Shoulders, and Triceps)

Close Grip Barbell Bench Press

3 x (8-10)

Standing Barbell Overhead Press

3 x (10-12)

Pec-Deck Flyes

1 x (8-10), 2 x 40 seconds

Overhead Tricep Extensions

3 x (10-12)

Lateral Raises supersetted with Push-Ups

4 x (10-12), 3 x AMRAP

Day 5- Pull Day (Back and Biceps)


3 Warm-Up Sets

Rack Pulls

3 Warm-Up Sets, 2 x (8-10)

Hammer Curls

3 x (10-12)

Reverse Grip Rows or Pull Downs

3 x (10-12)

Cable Curls

3 x (10-12)

Cable Rows

2 x 20 (drop sets)

Dumbbell Curls

drop det

Day 6- Legs


3 Warm-Up Sets, 3 x (8-10), 1 x (4-6)

Leg Press supersetted with Calf Raises

2 x 40 seconds, 2 x AMRAP

Hip Adductors

4 x (10-12)

Standing Calf Raises

4 x (10-12) [then bouncing the reps to failure]

Quad Extensions

2 x (10-12), 2 x (triple drop set)

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  • Chris Bumstead says that it is crucial to warm up the muscles before jumping into an intense training session.
  • To incorporate the element of surprise in his workouts, Bumstead mixes up the use of barbells, dumbbells, and machines for various exercises.
  • To maximize growth and minimize the chances of injury, Chris Bumstead performs exercises for each muscle group in a proper sequence.
  • Chris Bumstead makes sure to focus on both the eccentric and concentric phases of an exercise. He claims that being able to control the weight throughout the exercise helps you to get stronger.

Final Words

The bottom line of Chris Bumstead’s workout plan is that if you want to look like a God, you will have to train like a beast.

If you intend to follow his workout program, we would recommend you not copy it blindly. Bumstead is a pretty experienced guy when it comes to training. He understands his body well.

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However, you can modify his workout program to some extent to make it suit your requirements and your level of training experience.