- Bodybuilders Routine, Free Workout Plans
- Murshid Akram
- Published:January 12, 2024
- Last Updated: January 12, 2024
If you are bored doing your workout split and looking for an interesting and effective exercise program to enhance your strength and muscle size, you can try Chris Bumstead’s workout routine.
Chris Bumstead, a.k.a CBUM, has won Mr. Olympia Classic Physique five times in a row (2019-2023). He is known for his incredible physique, discipline, humble nature, and strong mindset.
He’s not just a champion on the stage but also an inspiration to many in the fitness industry.
Chris transparently shares his training style and bodybuilding secrets on his YouTube channel so anyone who wants to build a muscular physique can follow his advice.
With the help of CBum workouts (available on YouTube), I’ve designed a simple, easy-to-follow, and effective workout routine that can help you build strength, size, and muscularity. Pairing this workout routine with a healthy diet program will surely help you enhance your aesthetic over time.
Important Note: Being a professional bodybuilder, Chris Bumstead may have followed multiple workout routines throughout his career, which is why it’s not possible to share them all or the exact one because they are rarely available on the web. So, it won’t be an exact replica of his training program, but highly inspired by him.
12 Week Chris Bumstead Workout Routine for Strength and Size
Warm-up Before Working Sets:Start your workout with warm-up sets to stimulate your body temperature and prepare your muscles before going heavy. For example, you can bench press with an empty bar or light weight before starting your chest training and leg extension before hammering your quads.
Weeks 1-3 (Muscle Group Split)
- Monday: Back
- Tuesday: Chest
- Wednesday: Leg
- Friday: Shoulder
- Saturday: Arms
- Thursday and Sunday: OFF
Monday – Back
| Exercise | Sets | Reps |
|---|---|---|
| Medium-Grip Lat Pulldown | 4 | 15, 12, 10, 8 |
| Bent-Over Barbell Row | 4 | 12, 10, 8, 6 |
| One-arm Dumbbell Row | 2 | 10-12/side |
| Seated Machine Row | 4 | 15, 12, 10, 8 |
| 1-arm Split Stance Cable Row | 2 | 10-12/side |
| T Row/Chest Supported DB Row | 3 | 12, 10, 8 |
Tuesday – Chest
| Exercise | Sets | Reps |
|---|---|---|
| Seated Pec Deck Fly | 3 | 15, 12, 10 |
| Incline Machine/Dumbbell Press | 4 | 12, 10, 8, 6 |
| Parallel Cable Chest Fly | 3 | 12, 10, 8 |
| Cable Upward Fly | 3 | 12, 10, 8 |
| Incline Cable Fly | 3 | 12, 10, 8 |
| Bar Chest Dip | 3 | 15, 12, 10 |
| Hanging Knee Raises | 3 | 10-12 |
Wednesday – Leg
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 4 | 15, 12, 10, 10 |
| Leg Press | 4 | 12, 10, 10, 8 |
| Smith Machine Back Squat | 3 | 12, 10, 8 |
| Bulgarian Split Squat | 3 | 8-10/leg |
| Hip Adduction + Leg Curl | 3 | 15-20 |
| Hip Abduction + Calf Raises | 3 | 15-20 |
Friday – Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Lateral Raise (Warm-up) | 1 | 20 |
| Front Raises (Warm-up) | 1 | 20 |
| Overhead Press (Warm-up) | 1 | 20 |
| DB/Machine Overhead Press | 3 | 12, 10, 8 |
| Cable Front Raises | 3 | 12, 10, 8 |
| DB/Cable Lateral Raises | 4 | 12, 10, 8, 8 |
| Reverse Pec Deck Fly | 4 | 12, 10, 8, 8 |
| Hanging Knee Raises | 3 | 10-20 |
Saturday – Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Pushdown | 3 | 10-15 |
| Seated DB Overhead Extensions | 3 | 10-15 |
| Incline Close Grip Bench Press | 3 | 10-15 |
| Single Arm Cable Extensions | 3 | 10-15 |
| Triceps Bar Dips | 3 | 10-15 |
| Dumbbell Curls | 3 | 10-15 |
| Preacher Curls | 3 | 10-15 |
| Spider Curls | 3 | 10-15 |
| Cable Curls | 3 | 10-15 |
| Reverse Grip EZ Bar Curls | 3 | 10-15 |
Weeks 3-5 (Push/Pull/Legs Split)
- Monday and Thursday: Push Workout
- Tuesday and Friday: Pull Workout
- Wednesday and Saturday: Legs Workout
- Sunday: OFF
Monday – Push Workout
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| SM Incline Bench Press | Chest | 3-4 | 10-12 |
| Machine Overhead Press | Shoulder | 3-4 | 10-12 |
| Skull Crusher/OH Extension | Triceps | 3-4 | 10-12 |
| Lateral Delt Raises | Shoulder | 3-4 | 10-12 |
| High-to-Low Cable Fly | Chest | 3-4 | 12-15 |
| Machine Dips | Triceps | 3-4 | 12-15 |
Tuesday – Pull Workout
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Pull-ups | Back | 3 | 6-12 |
| Bent-Over Barbell Row | Back | 4 | 10-12 |
| Alternating Hammer Curl | Biceps | 3 | 10-12 |
| Supinated Lat Pulldown | Back | 4 | 10-12 |
| Cable Curl | Biceps | 3 | 12-15 |
| Machine Row | Back | 4 | 12-15 |
| Alternating DB Curls | Biceps | 3 | 10-12 |
Wednesday – Legs Workout
| Exercise | Target Muscle | Sets | Reps |
|---|---|---|---|
| Leg Extension | Quads | 3 | 12-15 |
| Seated Leg Press | Quads | 4 | 10-15 |
| Hack Squat | Quads | 4 | 10-15 |
| Leg Curl | Hamstring | 4 | 10-15 |
| DB Romanian Deadlift | Hamstring | 3 | 8-10 |
| Machine Hip Adduction | Adductors | 3 | 10-12 |
| Seated Calf Raises | Calves | 5 | 15-20 |
Weeks 6-12 (Upper Lower Split)
- Day 1: Chest and Triceps
- Day 2: Quads and Calves
- Day 3: Back and Biceps
- Day 4: OFF
- Day 5: Shoulders and Upper Chest
- Day 6: Hamstrings and Back
- Day 7: Biceps and Triceps
- Day 8: OFF
- Repeat
Day 1 – Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Pec Deck Flyes (Warm-up) | 2 | 15-20 |
| Incline DB Bench Press | 4 | 10-12 |
| Hammer Press (warm-up) | 1 | 15-20 |
| Hammer Press | 4 | 10-12 |
| Cable Crossovers | 4 | 10-12 |
| Rope Pushdown | 4 | 10-15 |
| OH Cable Triceps Extensions | 4 | 10-15 |
Day 2 – Quads and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension (warm-up) | 2 | 15 |
| Back Squat | 5 | 10 |
| Leg Extension | 4 | 15 |
| SM Bulgarian Squat | 4 | 15 |
| Reverse Hack Squat | 5 | 12 |
| Seated Calf Raises | 4 | 20 |
| Standing Calf Raises | 4 | 20 |
Day 3 – Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldown | 3-4 | 10-15 |
| Bent-Over Barbell Row | 3-4 | 10-12 |
| Incline Chest Supported DB Row | 3-4 | 10-12 |
| Seated Chest Supported Machine Row | 3-4 | 10-12 |
| One Arm Seated Cable Row | 3-4 | 12-15 |
| Straight Bar Cable Curl | 3-4 | 12-15 |
| Concentration Curl | 3-4 | 10-12 |
Day 4 – OFF
Day 5 – Shoulders and Upper Chest
| Exercise | Sets | Reps |
|---|---|---|
| Seated DB Overhead Press | 3-4 | 10-15 |
| Behind The Neck Overhead Press | 3-4 | 10-12 |
| 1-arm Cable Lateral Raises | 3-4 | 10-12 |
| Rear Delt Raise/Fly | 3-4 | 10-12 |
| 60-degree Incline Machine Press | 3-4 | 10-12 |
| Incline Dumbbell Bench Press | 3-4 | 12-15 |
Day 6 – Hamstrings and Back
| Exercise | Sets | Reps |
|---|---|---|
| Seated Leg Curl | 5 | 15 |
| DB Straight Leg Deadlifts | 5 | 10 |
| 45-degree Hyperextension | 4 | 15 |
| Machine Lat Pulldown | 5 | 15 |
| Cable Lat Pullover | 5 | 12 |
| Close Grip Lat Pulldown | 4 | 20 |
Day 7 – Biceps and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Rope Pushdowns | 3 | 10-12 |
| Overhead Triceps Extensions | 3 | 10-12 |
| Bodyweight Bar Dips | 3 | 10-12 |
| Preacher Curl | 3 | 10-12 |
| Prone Incline Spider Curls | 3 | 10-12 |
| Alternating Dumbbell Curls | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
| Triceps Rope Push-Outs (FST-7) | 7 | Failure |
| Standing Dual Cable Curls (FST-7) | 7 | Failure |
Day 8 – OFF
Download The Chris Bumstead Training Program PDF
Chris-Bumstead-Split-for-Strength-and-MassDownload
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- Tags: Muscle Building, Olympia Workout, Workout Routine
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Murshid Akram
I'm a personal trainer, fitness blogger, and fitness enthusiast. I share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.
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