Chris Bumstead Workout Routine & Diet in 2024
Sculpt a classic physique with Chris Bumstead’s 2024 workout and diet secrets, mirroring the Mr. Olympia champion’s strategies.
In bodybuilding, few names resonate as profoundly as Chris Bumstead. Known for his classic physique and Mr. Olympia titles, Bumstead has set the standard for what it means to balance size, symmetry, and aesthetics.
This guide delves into Cbum workout routine and training principles that have propelled him to the top, offering insights for anyone looking to sculpt a champion-level physique.
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Who is Chris Bumstead?
Chris Bumstead, the Mr. Olympia Classic Physique champion, stands as a towering figure in the realms of bodybuilding and fitness. Born on February 2, 1995, in Ottawa, Ontario, Canada, he has quickly risen to prominence, not just for his impressive physical achievements but also for his impactful role as a fitness influencer.
At 6 feet tall and competing at 225 pounds, Chris’s physique is a perfect blend of symmetry, muscularity, and aesthetics, epitomizing the pinnacle of the sport. His journey from a passionate athlete to a celebrated icon was significantly influenced by his mentor and brother-in-law, Ian Valliere.
Beyond the stage, Chris extends his influence as a co-owner of Raw Nutrition, dedicating himself to the wellness of others. His advocacy for mental health and the importance of a balanced lifestyle resonate deeply within the fitness community.
Renowned for his engaging personality and dedication to sharing his journey, Chris Bumstead transcends the title of bodybuilding champion, standing as a beacon of inspiration for individuals aspiring towards their fitness goals worldwide.
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CBUM’s Workout Routine Principles
Chris got into bodybuilding due to his love for sports and after meeting Ian Valliere, his sister’s boyfriend, who became his mentor.
This encounter steered Chris towards the competitive stage, where he embraced the discipline with open arms. Let us have a look at CBUM’s workout principles.
- Importance of Muscle Mass: For Chris, building muscle mass is not just about aesthetics but about embracing strength and endurance.
- Program Duration and Workout Days: Chris follows a rigorous 5-day training split, carefully designed to target different muscle groups, ensuring each has adequate time for recovery and growth.
- Equipment Needed: His workouts are versatile, requiring standard gym equipment to perform exercises like squats, incline dumbbell presses, and bent-over barbell rows.
CBUM’S Comprehensive Weekly Workout Routine
Chris Bumstead, the acclaimed Mr. Olympia Classic Physique champion, meticulously follows a structured workout routine designed to maximize muscle growth, symmetry, and strength.
His training splits are thoughtfully organized throughout the week, focusing on different muscle groups each day to ensure comprehensive development and adequate recovery time.
Here is a breakdown of cbum workout routine.
Monday: Back Focus
Chris kicks off the week with a rigorous back workout, incorporating seven varied exercises to target different areas of the back i.e. lats. traps and lower back.
- Deadlifts and Bent-Over Rows build foundational strength.
- Wide Grip Lat Pulldowns and Straight Arm Pulldowns enhance width and definition.
- Dumbbell Rows, Machine Rows, and Hyper Extensions ensure a thorough back engagement.
Tuesday: Chest and Biceps
On Tuesdays, Bumstead shifts his focus to the chest and biceps with nine exercises:
- Incline Dumbbell Bench Press and Smith Machine Bench Press focus on the upper chest.
- Incline Dumbbell Fly’s and Cable Fly’s promote chest fullness.
- Bicep work includes Barbell Curls, Reverse Barbell Curls, Machine Preacher Curls, and Hammer Curls, with push-ups to failure for added intensity.
Wednesday: Hamstrings and Glutes
Midweek, Chris targets his lower body, concentrating on hamstrings and glutes through five key movements:
- Lying Leg Curls and Straight Legged Deadlifts focus on hamstring development.
- Standing Leg Curls, Reverse Hack Squat, and Glute Pushdowns/Kickbacks ensure comprehensive lower body engagement.
Thursday: Shoulders and Triceps
Shoulders (Front deltoids, medial and rear delts) and triceps are the focus of Thursday’s session with eleven exercises:
- Dumbbell Lateral Raises, Dumbbell Shoulder Presses, and Barbell Front raises work the shoulders extensively.
- Triceps are blasted with Bench Dips, EZ-Bar Skull Crushers, Reverse Grip Barbell Skull Crushers, and Single Arm Cable Kickbacks.
Friday: Quads
Ending the workweek, Friday is dedicated to quads with a series of five exercises:
- Leg Extensions and Squats for muscle endurance and strength.
- Leg Press and Standing Lunges target muscle growth and stability.
Weekend: Rest and Recovery
Chris emphasizes the importance of rest and recovery, taking both Saturday and Sunday off to allow his body to recuperate and muscles to grow.
Chris Bumstead’s Diet
At the heart of Bumstead’s diet is an emphasis on clean, whole foods, meticulously planned to support rigorous training while meticulously curbing excess fat.
His daily intake revolves around:
- High-Quality Proteins: Essential for muscle repair and growth, Bumstead incorporates lean meats such as chicken breast and white fish, alongside egg whites, to provide a robust foundation for his protein needs.
- Complex Carbohydrates: Oats and white rice serve as his primary carb sources, offering the sustained energy required for intense workouts and recovery.
- Healthy Fats: Though minimal, healthy fats from sources like almond butter are integrated to support hormone health and nutrient absorption without overindulging.
A Day in the Life of a Chris Bumstead´s Diet
Here is an example of a typical daily diet followed by Chris Bumstead.
Breakfast: Protein Pancakes
- Ingredients: Chris starts his day with a high-volume, nutritious breakfast of protein pancakes, made from 150 grams of egg whites, two whole eggs, 70 grams of oats, a scoop of sun fiber, two scoops of marine collagen, and maple waffle-flavoured whey protein. He adds a unique touch with 30–40 grams of pumpkin puree, enhancing the pancakes’ moisture without adding significant calories.
- Preparation: The mixture is blended with just enough water to achieve the desired consistency, ensuring the pancakes are fluffy and filling.
- Secrets for Taste: To add flavor without calories, Chris tops his pancakes with a dash of salt and cinnamon. Occasionally, he indulges in a light drizzle of monk fruit-sweetened maple syrup, meticulously measuring out a 25-millilitre serving.
- Macros: This substantial meal comes in at 619 calories, providing 54 grams of carbs, 14 grams of fat, and 63 grams of protein, setting a high standard for a day of nutrition.
Lunch: Chicken, Rice, and Vegetables
- Composition: For his second meal, Bumstead consumes 200 grams of white rice, and 180 grams of chicken breast, and adds volume with shredded lettuce and sliced baby cucumbers for crunch and freshness.
- Sauce: A homemade dressing made from lemon juice, organic honey Dijon mustard, and coconut aminos brings the meal together, offering a delicious, low-calorie option for flavor.
- Macros: This meal is carefully portioned to contain 450 calories, with 46 grams of protein and 58 grams of carbs, aligning with his goal of clean, balanced eating throughout the day.
Snack: Ground Turkey and Sweet Potato
- Details: A lean snack of 180 grams of 99% lean ground turkey and 200 grams of raw white potato provides a perfect blend of protein and carbs. The potatoes are weighed raw for consistency and are seasoned with Sriracha for a spicy kick.
- Calorie Count: At 360 calories, this meal offers 45 grams of protein and 40 grams of carbs, demonstrating Chris’s meticulous approach to macronutrient distribution.
Dinner: White Fish and Rice
- Meal Makeup: Dinner consists of 200 grams of white fish (such as cod), served with 150 grams of white rice, lettuce, and a bit of honey mustard for flavor.
- Calories and Macros: This lighter meal rounds out the day with essential nutrients, tallying up to a modest calorie count that supports Bumstead’s dietary goals.
Evening Snack: Steak and Creativity
- Ingredients: To end the day, Chris enjoys 200 grams of steak, cooked to perfection. While steak is a less frequent inclusion, it provides a rich source of protein and iron, crucial for muscle repair and recovery.
- Cooking Technique: The steak is prepared on a smoker, a method that Chris appreciates for its ability to enhance flavor without adding unnecessary fats or oils.
In a Few Words: Chris’s daily diet culminates in approximately 2739 calories, with a macro breakdown of 257 grams of carbs, 31 grams of fat, and an impressive 330 grams of protein.
This high-protein, moderate-carb, and low-fat approach is meticulously designed to support muscle growth and fat loss.
Chris Bumstead´s Supplements
Supplements are an integral part of Chris’s nutrition, designed to complement his diet and enhance recovery, strength, and overall performance.
- Key supplements include:
- Whey Protein: For muscle repair and growth.
- Pre-workouts: To boost energy and focus during training sessions.
- Creatine: For improved strength and performance.
- Magnesium: To support muscle and nerve function, as well as sleep.
Conclusion
Chris Bumstead’s journey in bodybuilding showcases the importance of a well-rounded approach, incorporating rigorous training, meticulous dietary strategies, and the right supplements. His dedication to maintaining a balanced lifestyle, while pursuing fitness goals, serves as a powerful inspiration to many.
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Frequently Asked Questions (FAQs)
How Rich is CBUM?
- Chris’s financial success is attributed to his bodybuilding career, social media presence, and entrepreneurial ventures, including part ownership of a supplement company.
What is Chris Bumstead’s Workout Routine?
- A summary of his philosophy highlights a 5-day split focusing on different body parts each day to optimize growth and recovery.
How Many Reps Does CBUM Do?
- His approach to volume and intensity varies, aiming for muscle endurance and growth through a mix of high and low reps.
How Many Hours Does CBUM Workout a Day?
- Chris’s daily training sessions can last several hours, emphasizing both resistance training and cardio routines to maintain his physique and body composition.
Is a 5-Day Split Too Much?
- For individuals aiming for similar fitness challenges or body sculpting, a 5-day split can be effective when coupled with proper rest and nutrition.
Is 7 Hours Enough for Bodybuilding?
- Optimal rest, including 7 hours of sleep, is crucial for recovery and muscle growth, highlighting the importance of recovery protocols.
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