The biography, journey, and feats of five-time Classic Physique Olympia Champion Chris Bumstead
Chris Jonathan Bumstead is a CanadianIFBB Classic Physique professional bodybuilder, born on February 2, 1995, in Ottawa, Ontario. Presently, he holds the title of 5x Classic Physique Olympia champion, having first secured first place in 2019 when he unseated Breon Ansley. He then dominated the competition consecutively in 2020, 2021, 2022, and 2023, with aspirations for further victories. He also starred in the documentary Fit Journey Now 3.
Below is a detailed summary of Chris Bumstead’sprofile, stats, biography, training, and diet plans.
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Full Name: Chris Bumstead (Classic Physique Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 215-220 lbs | 6’1″ | 2/2/1995 |
| Division | Era | Nationality |
| Classic Physique | 2010s, 2020s | Canadian |
Chris Bumstead Biography
Chris Bumstead was born in 1995 in Ontario, Canada. From a young age, he engaged in various sports, where he understood the importance of personal training to achieve excellence. By dedicating time to the gym, he learned essential lessons in health and fitness that he later applied to his bodybuilding career. His passion for gym workouts started early on and has only grown since.
Although Chris Bumstead had been working out for years, he believed he had developed a “good physique” until a pivotal meeting with his sister’s boyfriend (now husband), Iain Valliere, who altered his trajectory. Iain encouraged Chris that he had the potential to compete seriously and become a formidable contender in the sport.
Chris has mentioned: “He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”
Chris Bumstead made his debut on the bodybuilding stage in 2014, participating in his first competition. From that moment, he was hooked, realizing he had found his calling and possessed what it took to compete at elite levels.
In 2016, Chris Bumstead earned his IFBB pro card after clinching the IFBB North American Bodybuilding Championship trophy at just 21 years old. From that point forward, he has been a dominant force in the Classic Physique category. Over time, Chris envisioned himself on the Olympia stage alongside the world’s best athletes. After finishing as a runner-up in 2017 and 2018, Bumstead was resolute in claiming the top prize.
He did just that, becoming a five-time Olympia winner by securing the title in 2019, 2020, 2021, 2022, and 2023. As the reigning champion, the title is his to lose, but he is determined not to let that happen, outshining impressive contenders like Ramon Dino and, more recently, Arnold Classic Champion Wesley Vissers. With a rigorous training regimen, a well-structured nutrition plan, and optimal supplementation for competition preparation, Chris is geared up to defend his title and continue his bodybuilding supremacy.
Chris Bumstead draws much of his inspiration from golden age bodybuilders. He focuses on maintaining a tight waist and core with lean muscle mass. He aspires to emulate their legacy, and his current path strongly supports his ambitions.
Chris Bumstead Height
Chris Bumstead’s height is often discussed as it gives him a significant edge on stage. Standing tall at 6’1″, Chris towers over many of his competitors. His height can create the illusion of greater mass, especially under the right lighting and in comparison to shorter athletes. Chris’s height consistently enhances his overall stage presence (literally).
Chris Bumstead Competition History
- 2023 Mr. Olympia, 1st place
- 2022 Mr. Olympia, 1st place
- 2021 Mr. Olympia, 1st place
- 2020 Mr. Olympia, 1st place
- 2019 Mr. Olympia, 1st place
- 2018 Mr. Olympia, 2nd place
- 2017 Mr. Olympia, 2nd place
- 2017 Toronto Pro, 1st place
- 2016 IFBB North American Bodybuilding Championships, 1st place
- 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd place
- 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st place
Training of Chris Bumstead
Chris Bumstead’s typical training regimen involves 5 days of workouts each week. During these sessions, he focuses on his back, chest, hamstrings/glutes, quads, and shoulders with multiple exercises.reps and sets.
Day 1: Back
- Deadlifts 4 x 10/8/8/Until failure
- Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand)
- Wide Grip Lat Pulldowns or Wide Grip Assisted Pull-Ups 4 x 12-15 (Superset)
- Straight Arm Pulldowns 4 x 12-15
- Dumbbell Rows 4 x 15/12/10/10
- Machine Rows 3 x 20
- Hyperextensions 2 x Until failure
Day 2: Chest/Biceps
- Incline Dumbbell Bench Press 5 x 15/15/12/12/10
- Smith Machine Bench Press 4 x 12/10/8/8
- Incline Dumbbell Fly 3 x 15/12/12
- Cable Fly 3 x 15-12 (Superset)
- Push-Ups 3 x Until failure
- Barbell Curls 3 x 15 (Superset)
- Reverse Barbell Curls 3 x Until 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-Leg 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-Leg 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
Chris Bumstead Discusses Workout Routine For Olympia
We even got the chance to sit down with Chris Bumstead and talk about the workout regimen he followed to clinch the 2020 Mr. Olympia title. Check it out:
Here are some of Chris Bumstead’s favorite exercises:
- Barbell Squats: 100% top of the list. They are an essential exercise for not only leg strength, but also the core. Squats are my favorite workout because I can really push my limits and see how much weight I can lift.
- Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. I also personally aim to achieve a much larger and fuller upper chest, as an upper chest stands out more in poses such as the side chest. If restricted to three exercises, you want to work as many muscles as possible—for instance, chest, shoulders, and triceps. I prefer dumbbells over barbells because the unilateral movement allows you to focus on each side of your body and build a more balanced 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 spinal health. I like rows because they also engage secondary muscles missed by the previous two exercises, such as biceps and rear delts.
Chris Bumstead On-Set Interview with Fit Journey Now
Nutrition
Chris Bumstead is very diligent and precise about his dietary regime, consuming the same six meals a day leading up to a competition for several months, only making slight adjustments. This helps him to determine what his body may need so hecan implement minor modifications to fulfill his objectives.
He employs daily supplements including Fat Burners, Whey Protein, Creatine, BCAA, and Super Greens support. Chris Bumstead remarks that it’s crucial not to introduce new foods close to a competition due to uncertainty about their effects on his body, especially given his past health issues.
During the off-season, he adopts a more relaxed stance regarding his diet. He boosts his calorie consumption but avoids fatty foods. He also mentions that he sometimes snacks on muffins and calorie-rich foods before his workouts to supplement the day’s calorie intake.
- 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
Chris Bumstead Discusses Ice Baths for Recovery with Fit Journey Now
Chris Bumstead is a firm believer in ice baths, taking several each week to assist with his recovery. Cold therapy is excellent for aiding muscle recovery, and you can incorporate cold baths as frequently as Chris Bumstead does.
Numerous elite athletes, including Chris Bumstead, use ice baths, and you can partake in this too with the recommended product from Fit Journey Now’s team for all your ice bath needs: the Ice Barrel.
Chris Bumstead Life Story Film Video Preview (2024)
Fit Journey Now had the opportunity to follow Chris Bumstead for his upcoming film. Check out the trailer below:
Personal Life and Conclusion
Aside from being a renowned bodybuilder and athlete, Chris Bumstead is highly active on social media, boasting over 20.8 million followers on Instagram and nearly 3.6 million subscribers on YouTube. His followers can view his training routines, nutrition, competition photos, and daily life outside the sport. Bumstead is also a co-owner of the Raw Nutrition Brand based in Stuart, Florida, and currently resides in Palm City, Florida, where he serves as an ambassador for the R3VIVE anti-aging company owned by Dom Iacovone. He is sponsored by numerous companies.
There’s speculation that the Classic Physique champion may retire after his fifth Olympia victory. In a recent video with Urs Kalecinski, he humorously suggested that Sam Sulek might step into his role. There are also rumors that Chris might transition to the Men’s Open division, though such a move would demand increased drug usage. Chris has been fairly candid about his PED usage throughout his career, adding to his fans’ admiration for his transparency.
He hosts a podcast and provides online coaching, teaching others his techniques to improve their lives and physiques. Chris Bumstead is currently engaged to former IFBB Bikini Pro, Courtney King, and resides in Palm City, Florida. Given his ongoing pursuit of greatness, it will be thrilling to see what’s next for Chris Bumstead.
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