Adopt CBum’s meticulously crafted workout and diet routines for significant advancements in bodybuilding.
Designing an effective diet and exercise regimen can seem overwhelming. Often, individuals may pay more attention to exercise while neglecting nutrition. Extensive research underscores the critical role of well-crafted diet plans in achieving peak athletic performance (1). Of course, both are critical to build your best physique. Who better to consult for the perfect workout and nutrition plan than an elite bodybuilder? We’ll delve into Chris Bumstead’s workout and diet strategy for 2024, offering key insights that you can adapt to fit your personal goals.
About Chris Bumstead
Chris Bumstead is the current king of Classic Physique and has dominated that category at Olympia, winning it five consecutive times. The Canadian bodybuilder draws much inspiration from the golden age (‘70s and ‘80s) of bodybuilders, as evidenced by his highly lean muscle mass, vast and likable personality, and good eye for the camera.
Chris Bumstead has a large social media presence and always updates his fans with his bodybuilding journey. He’s already training for the Olympia and plans to win again this year. Below is Chris Bumstead’s workout and diet plan.
| Full Name: Chris Bumstead | ||
| Weight | Height | Date of Birth |
| 215-220 lbs | 6’1″ | 2/2/1995 |
| Profession | Era | Nationality |
| Bodybuilder | 2010s, 2020s | Canadian |
Chris Bumstead’s Workout Plan
CBum, as he’s popularly known, follows an 8-day training plan, which involves consecutive and intensive 3-day training followed by one day of rest. This study shows that rest after exercise helps muscle recovery and reduces muscle soreness, fatigue, and inflammation (2). CBum’s training is a bro split that ensures he hits all muscle groups at least once a week.
Day 1 – Calves & Quads (Legs)
| Exercises | Sets | Reps |
| Leg Extensions (Drop Sets) | 2 | 20 |
| Smith Machine Squats | 2 | 6-10 |
| Unilateral Leg Presses | 3 | 8-10 |
| Sissy Squats | 3 | 12-15 |
| Seated Calf Raises | 3 | 10-12 |
Day 2 – Chest & Triceps
| Exercises | Sets | Reps |
| Incline Dumbbell Presses | 2 | 8-10 |
| Incline Dumbbell Flys | 2 | 8-10 |
| Hammer Strength Machine Incline Presses (Drop Sets) | 2 | 6-10 |
| Pec Decks Flyes | 3 | 15 |
| EZ Bar Skull Crushers | 2 | 8-10 |
| Pushups | 2 | Failure |
Day 3 – Back & Biceps
| Exercises | Sets | Reps |
| Close Grip Underhand Lat Pulldowns | 3 | 10-12 |
| Chest-Supported Dumbbell Rows | 2 | 8-10 |
| Chest-Supported T-Bar Rows (Drop Set) | 2 | 8-10 |
| Machine Chest Supported Rows | 2 | 10-12 |
| Cable Lat Extensions | 2 | 10-12 |
| Machine Preacher Curls | 2 | 10-12 |
Day 4 – Rest Day
Day 5 – Shoulders & Chest
| Exercises | Sets | Reps |
| Seated Dumbbell Shoulder Presses | 2 | 6-10 |
| Machine Shoulder Presses (Drop Sets) | 3 | 6-10 |
| Seated Dumbbell Lateral Raises (Drop Sets) | 2 | 8-10 |
| Machine Lateral Raises | 2 | 10-12 |
| Superset: Reverse Pec Decks & Machine Flyes | 2 | 10-12 |
Day 6 – Hamstrings & Back
| Exercises | Sets | Reps |
| Lying Leg Curls | 2 | 8-10 |
| Deadlifts | 2 | 4-8 |
| Seated Leg Curls | 2 | 8-10 |
| Standing Leg Curls | 2 | 8-10 |
| Wide Grip Lat Pulldowns | 3 | 8-10 |
| Cable Lat Extension | 2 | 10-12 |
Day 7 – Arms
| Exercise | Sets | Reps |
| Rope Cable Triceps Pressdowns (Drop Sets) | 2 | 8-10 |
| Incline Dumbbell Skull Crushers | 2 | 8-10 |
| EZ Bar Preacher Curls (Drop Sets) | 3 | 8-10 |
| Dumbbell Curls | 2 | 10-12 |
| Cable Cross Body Triceps | 2 | 10-15 |
| Low Pulley Cable Curl With V-Bar Handles (Drop Sets) | 2 | 10-12 |
Day 8 – Rest Day
Workout Notes
CBum starts with warmups to get the blood pumping before he begins his daily exercises. Research shows that warmups before training increase blood flow, improve exercise performance, and reduce the risk of injuries (3).
During his leg day workouts, Bumstead enjoys proper gym etiquette and safety. He wears proper knee sleeves and a gym belt to mitigate any chances of injuries. Also, as a fan of high-intensity workouts, he acknowledges the importance of resting. It allows the body to recover from fatigue, muscle stress, or strains.
Bumstead also enjoys performing regular drop sets and supersets during his workouts. Combining these set variations helps stimulate targeted muscles, increasing muscle mass and strength. He sometimes trains to failure, which is effective for muscle hypertrophy (4).
Chris Bumstead’s Diet Plan
CBum prioritizes a healthy diet and consistently tracks his nutritional intake through MyFitnessPal. During the off-season, Bumstead consumes about 5,000 calories daily, but when he approaches the competitive season, he reduces his calorie count by about half. Below’s a breakdown of Chris Bumstead’s full day of eating.
Breakfast – Meal 1
CBum prefers a simple breakfast and dislikes eggs, so he sticks to a shake.
- 2 Bananas
- 2 Scoops of Protein Powder
- Sun Fiber
- Ezekiel Toast with Almond Butter
For breakfast, he consumed about 827 calories, which included 80g of proteins, 87g of carbohydrates, and 20g of fat.
Lunch – Meal 2 & 3
- 300g of Potatoes
- 225g of Bison
- 220g of Chicken
- 250g of White Rice
- 15g of Olive Oil
Meal 4
- 6-8 oz. of Ground Beef
- 150g of Carbs
- Marinara Sauce
- Glucose (GDA)
Dinner – Meal 5
- 6-8 oz. Ground Turkey
- Jasmine Rice
- 15g of Olive Oil
Before Bed – Meal 6
- 1 Scoop of Protein Powder
- 80g Oatmeal
- Almond Butter
- Revive Glutamine (added to the protein shake)
Wrapping Up
You’re embracing a workout and diet regimen akin to Chris Bumstead’s, which demands considerable discipline and dedication. Yet, with persistence, the rewards include significant muscle development. Consistency in your fitness and nutritional habits will swiftly manifest in your physique and overall lifestyle transformations.
Initiating each workout session with a proper warm-up is crucial; it stimulates circulation. Additionally, employing the appropriate gym gear enhances safety, while a diet rich in proteins and carbohydrates supports your training efforts. While you may transform into Chris Bumstead slowly, adhering to these guidelines will yield the physical improvements you seek.
Follow us on Instagram, Facebook, and Twitter for more bodybuilding workout plans!
References
- Spriet L. L. (2019). Performance Nutrition for Athletes. Sports medicine (Auckland, N.Z.), 49(Suppl 1), 1–2. https://doi.org/10.1007/s40279-018-1027-9
- Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403
- Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., & Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Journal of exercise rehabilitation, 14(1), 78–82. https://doi.org/10.12965/jer.1835210.605
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
