Embrace CBum’s precisely designed exercise and nutrition plans for substantial progress in your bodybuilding journey.
Crafting a balanced diet and exercise schedule can often seem daunting. Many tend to focus on workouts at the expense of proper nutrition. Numerous studies emphasize the vital importance of well-developed nutritional plans for attaining optimal athletic performance(1). Indeed, both aspects are essential for achieving your best physique. Who better to turn to for the ideal training and dietary regimen than a top-tier bodybuilder? We’ll explore Chris Bumstead’s training and nutrition approach for 2024, providing valuable insights to help you tailor these strategies to your own objectives.
About Chris Bumstead
Chris Bumstead reigns supreme in the Classic Physique division, clinching the title at the Olympia competition five times in a row. The Canadian bodybuilder draws inspiration from the golden era (‘70s and ‘80s) of bodybuilding, showcased by his exceptionally lean muscle mass, engaging personality, and remarkable camera presence.
Chris Bumstead enjoys a substantial social media following and frequently updates his fans on his bodybuilding journey. He is currently gearing up for the Olympia, with ambitions to secure another victory this year. Below is Chris Bumstead’s exercise and dietary regimen.
| 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 Exercise Regimen
CBum, as he is commonly known, adheres to an 8-day workout schedule that consists of three consecutive days of intense training followed by a rest day. Research indicates that rest after physical activity aids in muscle recovery and alleviates muscle soreness, fatigue, and inflammation(2). CBum’s training splits focus on various muscle groups at least once weekly.
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 Deck Flyes | 3 | 15 |
| EZ Bar Skull Crushers | 2 | 8-10 |
| Pushups | 2 | Until failure |
Day3 – Back & Biceps
| Movements | Rounds | Repetitions |
| Narrow Grip Underhand Lat Pulldown | 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
| Movements | Rounds | Repetitions |
| 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
| Movements | Rounds | Repetitions |
| 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
| Movement | Rounds | Repetitions |
| 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
Training Notes
CBum begins with warmups to get the blood circulating before starting his daily regimen. Studies indicate that engaging in warmups before sessions boosts blood circulation, enhances performance, and minimizes the likelihood of injuries (3).
During his leg routine, Bumstead adheres to proper gym protocols and safety measures. He uses appropriate knee support and a lifting belt to prevent injuries. Additionally, as an advocate of intense training sessions, he acknowledges the importance of rest. Rest allows the muscles to recover from stress and fatigue.
Bumstead also incorporates regular drop sets and supersets into his workouts. Utilizing these set techniques helps activate targeted muscle groups, building muscle and power. He occasionally pushes to his limit, which is beneficial for muscular growth(4).
Chris Bumstead’s Nutrition Strategy
CBum emphasizes a nutritious diet and rigorously monitors his food consumption with MyFitnessPal. In the off-season, he eats around 5,000 calories each day, but cuts back to about half as competitions approach. Here is an outline of Chris Bumstead’s daily meals.
Breakfast – Meal 1
CBum goes for a straightforward breakfast and avoids eggs, opting for a shake instead.
- 2 Bananas
- 2 Scoops of Protein Powder
- Sun Fiber
- Ezekiel Toast with Almond Butter
For his morning meal, he ingests approximately 827 calories, consisting of 80g of protein, 87g of carbs, 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 Carbohydrates
- 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)
Conclusion
Adopting a workout and diet plan similar to Chris Bumstead’s requires a significant amount of discipline and commitment. Nevertheless, with continuous effort, the benefits will include noticeable muscle enhancement. Maintaining consistency in your exercise and diet practices will soon reflect in your body and overall lifestyle improvements.
Starting each exercise session with an adequate warm-up is essential as it enhances blood flow. Additionally, using the proper exercise attire boosts safety, while a nutrient-dense diet rich in protein and carbohydrates supports your training goals. Although transforming into Chris Bumstead might occur gradually, following these guidelines will lead to the physical progress you aspire to achieve.
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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