Chris Bumstead Workout Routine

Chris Bumstead has emerged as the latest sensation in the current scene of bodybuilding and fitness. He acquired the first position in the Olympia Classic Physique division in 2019 and 2020.

Chris Bumstead stands tall at 6 feet 1 inch and weighs around 215-225 lbs. His physique exhibits great muscular size and aesthetics. Some bodybuilding fanatics even refer to Bumstead as the modern-day Arnold.

In this post, we will be discussing Chris Bumstead’s workout routine that gets him a physique to dominate the Mr. Olympia stage. Let’s have a look at it.

Chris Bumstead Workout Overview

Chris Bumstead Workout

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Chris Bumstead’s workout routine prioritizes compound movements to a great extent. He claims that compound movements target different muscle groups which promote more muscular stimulation resulting in greater gains.

Previously, Chris Bumstead used to train 5 days a week following a ‘bro-split’ in which he used to hit each muscle group once a week. But now he resorts to following the PPL (push-pull-legs) training split which allows him to hit each muscle group twice a week.

Chris Bumstead always ensures to go through his exercise routine with great intensity. His training program consists of a plethora of movements for each muscle group. 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 old-school PPL (push-pull-legs) training split. This kind of training split provides adequate stimulus to his physique which promotes growth. The PPL training split also ensures that each muscle group gets adequate rest and recovery, thus eliminating the probable chances of overtraining. He 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.