Chris Bumstead or Cbum is renowned for having an incredibly standard physique and for repeatedly winning championships in bodybuilding contests. His workout and dietary habits hold the key. This page offers details on Cbum’s diet and exercise regimen.
1. Cbum’s training routine
Chris Bumstead normally works out five days per week. He works out his back, chest, hamstrings/glutes, quads, and shoulders on these days.
Day 1: Back
- Deadlifts 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 Pullups 4 x 12-15 (Superset)
- Straight Arm Pulldowns 4 x 12-15
- Dumbell Rows 4 x 15/12/10/10
- Machine Rows 3 x 20
- Hyper Extensions 2 x Failure
Day 2: Chest/Biceps
- Incline Dumbell Bench Press 5 x 15/15/12/12/10
- Smith Machine Bench Press 4 x 12/10/8/8
- Incline Dumbell Fly’s 3 x 15/12/12
- Cable Fly’s 3 x 15-12 (Superset)
- Push Ups 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
- Straight Legged Deadlifts 4 x 15-20
- Seated 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
- Single Arm Cable (Rear Delts) 4 x 20/15/12/12
- 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
- Squats 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 Barbell Lunges 4 x 6-8
2. Chris Bumstead’s favorite workouts
Barbell Squats: 100% are number one. He believes they are an invaluable exercise for not only leg development, but also the core. Squats are his favorite exercise because he can really push his limits and see just how much weight he can move.
Incline Dumbbell Press: The incline press is a much more natural movement for his body compared to the flat press. He also personally is looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. If restricted to three exercises you want to work as many muscles as possible, for example, the chest, shoulders, and triceps. He prefers dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique.
Bent-Over Barbell Rows: They would be my final pick. It’s extremely important for me to keep my back as strong as possible, not only for proportional reasons but for overall spine health. He likes rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts.
3. Nutrition
When it comes to his nutrition, Chris Bumstead is extremely precise and careful. He eats the same six meals every day for several months prior to a competition and only makes small adjustments. This enables him to ascertain any potential needs of his body and make the minor adjustments necessary to reach his objective.
For help with his fat burners, whey protein, testosterone, creatine, BCAA, and super greens, he takes supplements every day. Chris Bumstead advises against introducing new foods while competition is approaching since he is unsure of the impact they may have on his body.
In the off-season, he is less strict about his diet. He doubles his caloric intake while continuing to avoid fatty foods. He also admits that on occasion, if he does not consume enough calories throughout the day, he would eat muffins and other carb-containing snacks before doing out.
- Meal 1: 1 ½ cup Egg Whites, 2 Whole Eggs and 1 cup Oats
- Meal 2: 8 ounces Chicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables
- Meal 3: 8 ounces White Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables
- Meal 4: (Pre workout) 7 ounces White Fish and 2 cups Jasmine Rice
- Meal 5: (Post Workout Shake) 50g 100% Whey Isolate mixed in Water
- Meal 6: 8 ounces Chicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus
- Meal 7: 2 ½ cups Egg Whites, 3 Whole Eggs and 11 ounces Mixed Vegetables
So if you are a die-hard fan of this bodybuilder, you can visit cbum.net for more information about his workout, experience and motivation. You can also buy very cool CBum Merch like hoodies, shirt, poster,…there to support your idol.
