Chris Bumstead’s workout routine and diet plan is designed to maximize muscle growth, strength, and conditioning, making him the undisputed king of Classic Physique. If you’re looking to build a stage‑ready physique or simply want to train like one of the world’s best bodybuilders, understanding his approach is crucial.
Chris Bumstead (also known as “CBUM”) is a 5× Mr. Olympia Classic Physique champion. His routine blends strength training, hypertrophy, and strategic nutrition for elite results. In this guide, you’ll learn about his full workout split, diet strategy, supplement stack, and training principles based on his latest 2025 updates.
Chris Bumstead Workout Routine (2025)
Chris follows an 8‑day cycle—three consecutive training days followed by one rest day. His approach uses bro‑split principles, with extra focus on back development.
Day 1: Quads & Calves
- Leg Extensions (drop sets) – 2×20
- Smith Machine Squats – 2×6–10
- Unilateral Leg Press – 3×8–10
- Sissy Squats – 3×12–15
- Seated Calf Raises – 3×10–12
Day 2: Chest & Triceps
- Incline Dumbbell Press – 2×8–10
- Incline Dumbbell Fly – 2×8–10
- Hammer Strength Incline Press (drop set) – 2×6–10
- Pec Deck Flyes – 3×15
- EZ Bar Skull Crushers – 2×8–10
- Push‑ups – To Failure (2 sets)
Day 3: Back (Thickness & Biceps)
- Close‑Grip Underhand Lat Pulldown – 3×10–12
- Chest‑Supported Dumbbell Row – 2×8–10
- T‑Bar Row (drop set) – 2×8–10
- Machine Chest‑Supported Row – 2×10–12
- Cable Lat Extensions – 2×10–12
- Machine Preacher Curls – 2×10–12
Day 4: Rest & Recovery
Day 5: Shoulders & Chest
- Seated Dumbbell Shoulder Press – 2×6–10
- Machine Shoulder Press (drop set) – 3×6–10
- Dumbbell Lateral Raises (drop set) – 2×8–10
- Machine Lateral Raises – 2×10–12
- Reverse Pec Deck + Machine Fly (superset) – 2×10–12 each
Day 6: Hamstrings & Back Width
- Lying Leg Curls – 2×8–10
- Deadlifts – 2×4–8
- Seated & Standing Leg Curl – 2×8–10 each
- Wide‑Grip Lat Pulldown – 3×8–10
- Cable Lat Extensions – 2×10–12
Day 7: Arms (Biceps & Triceps)
- Rope Cable Triceps Pressdown (drop set) – 2×8–10
- Incline Dumbbell Skull Crusher – 2×8–10
- EZ Bar Preacher Curl (drop sets) – 3×8–10
- Dumbbell Curl – 2×10–12
- Cable Cross‑Body Triceps Extension – 2×10–15
- V‑Bar Low Pulley Curl (drop set) – 2×10–12
Day 8: Rest & Recovery
Key Training Principles:
- Progressive Overload: Heavy compound lifts (squats, deadlifts, presses, rows).
- High Intensity: Drop sets, supersets, and training close to failure.
- Volume & Frequency: Each muscle group gets 15–20 total working sets per week.
Chris Bumstead Diet Plan (2025)
Chris’s diet is clean and consistent, focusing on whole foods and precise macronutrient tracking. He switches between bulking and cutting depending on the season.
Off‑Season (Bulking)
- Calories: ~5,000/day
- Macros: ~265–290 g protein, 550–650 g carbs, ~150 g fat
- Typical Foods:
- Breakfast: Protein shake (CBUM Itholate), almond butter, bagels
- Meals: Chicken or steak, rice or sweet potato, vegetables, olive oil
- Snacks: Rice cakes, nut butter, protein bars
Pre‑Contest Cutting Phase
- Calories: 2,700–4,000/day depending on progress
- Meals: 5–6 small meals/day
- Example Meal:
- Lean protein (chicken breast, fish, or turkey)
- Complex carbs (brown rice, sweet potatoes, oats)
- Vegetables (spinach, broccoli, asparagus)
- Adjustments: Lower fats, maintain protein, taper carbs to enhance fat loss.
Chris Bumstead Supplements (2025)
- Whey Protein Isolate
- Pre‑Workout (CBUM Thavage)
- Creatine Monohydrate
- Glutamine & Fiber
- Multivitamin, Fish Oil, Electrolytes, Greens Powder
- Curcumin & Turmeric for recovery
Recovery & Lifestyle
- Sleep: 7–8 hours per night
- Therapies: Massage, stretching, cold plunges, mobility work
- Consistency: Training, eating, and sleeping on a fixed schedule
Is This Routine Right For You?
Chris Bumstead’s plan is ideal for intermediate to advanced lifters who want to maximize muscle growth and conditioning. Beginners can adapt by reducing training volume and focusing on proper form first.
Conclusion
Chris Bumstead’s workout routine and diet plan focuses on high‑intensity training, nutrient‑dense eating, and recovery for peak performance. Whether you want to build muscle like a Classic Physique champion or simply improve strength and aesthetics, following these principles can transform your body.
Start today—train hard, eat clean, and stay consistent!