Day 1 – Quad and Calf Training

Leg training is one of Chris’s biggest focuses, and he starts his training split with a workout dedicated to building size and strength in his quads and calves. His sessions are a mix of heavy compound lifts and high-rep isolation work to fully target the muscles.

• Leg extensions: He begins with leg extensions, often adding drop sets to maximize muscle activation. This movement warms up the quads and prepares them for heavier lifts.
• Squat variations: Smith machine squats and other squat movements form the core of his quad training. These heavy lifts allow him to load the muscles while keeping strict form.
• Tri-set combinations: Chris uses a combination of unilateral leg press, sissy squats, and other isolation moves. This approach ensures his quads are worked from multiple angles and reach full exhaustion.
• Calf training: To balance his leg work, he finishes with seated calf raises and other calf-focused exercises. High-rep sets help build endurance and add thickness to his lower legs.
• Training details: He often performs these exercises barefoot, allowing for better stability and control. His leg days also emphasize finishing with high-rep isolation movements to fully fatigue the muscles.

This structure highlights how serious he is about leg development. The Chris Bumstead leg workout sets the tone for the rest of his training split, combining intensity and volume to create lasting results.

Day 2 – Chest and Tricep Workout

Chest and triceps get their own dedicated day in Chris Bumstead’s workout split. This training session balances heavy pressing movements with isolation work, ensuring both muscle groups are pushed to their limit. It starts with compound lifts for strength and finishes with burnout sets to fully fatigue the muscles.

• Incline dumbbell press: This movement builds thickness in the upper chest and is performed with heavy weight for strength and size. It’s one of his go-to lifts for improving pushing power while creating a fuller chest appearance.
• Incline dumbbell flyes: Flyes open up the chest and create a deep stretch in the muscle fibers, which helps with muscle growth. They also improve chest definition by targeting areas presses don’t fully hit.
• Incline machine press with drop sets: Using the machine allows for controlled pressing and the addition of drop sets adds intensity. This technique pushes the chest past normal fatigue and ensures maximum volume for growth.
• Pec deck flyes: A finishing chest exercise that isolates the inner chest, bringing out shape and separation. Higher reps here keep tension on the muscle and add to the pump.
• EZ-bar skull crushers: These strengthen the triceps directly, improving both size and arm strength. Strong triceps are key for pressing movements, making them an important part of his arm training.
• High-rep push-ups to failure: Ending with bodyweight push-ups burns out any remaining energy in the chest and triceps. Going to failure ensures every last fiber is worked, finishing the session with maximum pump and fatigue.

This day in the Chris Bumstead workout plan combines strength and volume, making it a powerful part of his training split. The mix of presses, flyes, and tricep work ensures both pushing power and muscle growth stay balanced.

Day 3 – Back and Biceps Power Session

Chris uses this day to target the thickness of his back while also giving attention to his arms. The workout combines different rowing movements with pulldown variations, making sure every part of the back gets trained. Biceps get some direct work toward the end, rounding out a tough pulling session.

• Close-grip underhand lat pulldowns: Using a close underhand grip helps target the lower lats more directly, giving the back width and thickness. This move also recruits the biceps, making it efficient for overall pulling strength.
• Chest-supported dumbbell rows: This variation takes momentum out of the equation and keeps tension squarely on the back. By stabilizing the chest, it allows heavier weight to be used safely while maximizing contraction.
• Chest-supported T-bar rows with drop sets: Starting heavy and then reducing weight with drop sets ensures the back muscles are hit from start to finish. This style pushes the muscles beyond normal limits, leading to growth and endurance.
• Machine rows: Using the machine keeps form strict and reduces strain on supporting muscles. It’s a way to focus purely on pulling power and squeezing the back for maximum engagement.
• Cable straight-arm lat extensions: These are excellent for isolating the lats and working them through a full range of motion. The constant cable tension adds a burn that’s hard to achieve with free weights.
• Machine preacher curls: Direct bicep work finishes the session, isolating the arms for better definition and shape. The preacher setup prevents swinging, forcing the biceps to handle all the work.

Day 3 of the Chris Bumstead workout routine focuses on building a dense back while adding in bicep work for balance. The mix of rows, pulldowns, and curls makes it a well-rounded pulling day that supports both strength and size.

Day 4 – Rest

Rest days are just as important as training days for Chris. After three intense sessions in his workout split, he gives his body a full day to recover so muscles can repair and grow stronger. This downtime isn’t wasted, it’s planned with the same focus as his training.

• Protein intake: He makes sure to keep his protein intake high on rest days, often spreading meals throughout the day so his muscles constantly have what they need for recovery and repair. This consistent approach helps maintain progress even when he isn’t lifting.
• Quality sleep: Sleep is treated like part of training, as it’s when most of the recovery happens. Chris prioritizes going to bed on time, getting enough hours of rest, and ensuring his sleep environment is set up for deep, uninterrupted recovery.
• Recovery focus: Instead of doing another workout, he focuses on low-intensity activity like stretching or walking, which helps blood flow and reduces soreness without adding strain to the muscles. These lighter movements help his body stay active while still healing.
• Mental reset: A day away from the gym also gives him a chance to reset mentally. Taking this pause helps him reduce stress, stay motivated, and return stronger with more focus for the next round of training.

Taking this rest day keeps his workout routine balanced, allowing recovery to match the intensity of his training split. Without proper rest, his muscles wouldn’t have the chance to grow, making downtime one of the most valuable parts of his workout plan.

Supplements Supporting The Chris Bumstead Workout

Training at the level required by the Chris Bumstead workout routine puts a lot of stress on the body. To keep up with his heavy schedule of back days, chest sessions, and intense leg workouts, he uses supplements daily to support recovery, energy, and overall health.

• Whey protein isolate: He takes around two scoops of whey isolate every day, often one shake first thing in the morning and another after training or before bed. This helps him easily reach his protein target while keeping carbs and fats low, ensuring his muscles have the amino acids needed to recover and grow.
• Creatine monohydrate: Chris takes 5 grams of creatine daily, usually mixed into a post-workout shake or with a meal. He’s relied on creatine since his early lifting years because it helps him push heavier weights, improve endurance, and maintain full-looking muscles throughout the year—even during contest prep.
• Pre-workout: About 20 to 30 minutes before his training, he takes a pre-workout to boost focus, energy, and blood flow. During tougher training blocks, he adds a pump enhancer for circulation or a nootropic for sharper mental drive, which helps him stay locked in and perform at his best when calories are lower.
• BCAAs or EAAs: To protect his muscle during long training sessions, Chris sips BCAAs or EAAs during or around his workouts. These steady amino acids are especially important when he’s in a calorie deficit or training twice a day, giving his muscles the extra support they need to recover.
• Glutamine: He mixes 5 to 10 grams of glutamine into his shakes, often in the morning and again at night. This supports his digestion, strengthens his immune system, and improves recovery between workouts, allowing him to keep training consistently at a high level.
• Vitamins, minerals, and general health support: Every day he takes a multivitamin along with added vitamin C and B-complex for immunity and energy. To support joint and heart health, he also adds omega-3s, plus anti-inflammatory supplements like resveratrol, turmeric, and bergamot to keep his body strong enough to handle the demands of his training split.
• Digestive aids: With high-calorie off-season eating, Chris uses a fiber supplement daily to support digestion. He also takes a glucose disposal aid with heavy carb meals to help shuttle nutrients into muscle and maintain insulin sensitivity, and sometimes adds R-ALA to further support how his body handles carbohydrates.
• Carb powders and intra-workout fuel: When bulking, he uses carb powders during and after workouts to hit his high calorie needs and quickly restore glycogen. Even in prep, he occasionally adds small amounts of intra-workout carbs when training volume is high to keep performance strong without feeling overly stuffed from whole foods.

Supplements don’t replace the hard work behind his workout program, but they give him the edge to recover faster and stay consistent. Combined with his structured workout split and disciplined training, these choices help him perform at his best across every session, from an arm workout to a demanding leg day.

If you want to learn more about the supplements he takes, you can get all the information from our extensive Chris Bumstead Supplement List article.

Day 5 – Shoulder and Chest Training

By the fifth day of his split, Chris puts a strong focus on shoulders while slipping in some chest work for added volume. This session is built around pressing and isolation movements that target every part of the delts, giving them the shape and definition that stand out on stage.

• Seated dumbbell shoulder press: A staple exercise that allows him to push heavy weight while keeping stability. This move builds the front and side delts, creating the foundation for round, full shoulders.
• Machine shoulder press with drop sets: Using machines gives him control and lets him safely push past failure with drop sets, making sure the muscles are worked to exhaustion.
• Seated dumbbell lateral raises with drop set: This move keeps the tension on the side delts, and the added drop set increases time under tension to maximize growth.
• Machine lateral raises: By using a machine, Chris locks in his form and isolates the shoulders, removing any help from momentum. This keeps the focus on the muscles he wants to target most.
• Superset of reverse pec deck and machine chest flyes: Rear delts are hit hard with the reverse pec deck, while the chest flyes add extra chest work without sacrificing shoulder focus. Doing them back-to-back ensures both areas are fully challenged.

This mix of heavy presses, isolation lifts, and supersets makes Day 5 one of the most intense in the Chris Bumstead workout routine. The combination of shoulder and chest training keeps his physique balanced and continues to build the roundness that sets him apart.

Day 6 – Hamstrings and Back Training

Day six in Chris’s program is all about combining lower body pulling strength with back width work. This session balances heavy compound lifts with isolation exercises, making sure both the hamstrings and lats get equal attention.

• Lying leg curls: This isolation exercise targets the hamstrings directly and is often used at the start of the session to warm up the muscles. It places them under controlled tension, reducing the risk of injury when moving into heavier lifts like deadlifts.
• Deadlifts: A cornerstone lift for building raw power, deadlifts train the hamstrings, glutes, and spinal erectors while also working the traps, forearms, and grip strength. They remain one of the best exercises for overall pulling strength and posterior chain development.
• Seated leg curls: Unlike the lying version, the seated leg curl works the hamstrings through a greater stretch, which is important for full muscle development. This extended range helps improve both flexibility and strength in the hamstrings.
• Standing unilateral leg curls: Training one leg at a time prevents strength imbalances and forces both sides to work equally. This variation also helps with joint stability and balance, making it especially effective for symmetry.
• Wide-grip lat pulldowns: The wider grip puts more emphasis on the outer portion of the lats, helping to create a V-taper appearance. It also engages the biceps and forearms while encouraging good posture through strong upper-back development.
• Cable lat pulldowns or “lat prayer” extensions: These movements target the lower lats with constant tension, giving a deep stretch and hard contraction. They complement the wide-grip pulldown by ensuring the back is hit from multiple angles.

This mix of heavy lifts and targeted isolation makes Day 6 a demanding but rewarding part of Chris Bumstead’s workout routine. By focusing on both hamstring strength and back width, this day ties together lower body pulling power with upper body detail, keeping his workout plan balanced and effective.

Day 7 – Targeting Biceps and Triceps

The final training day in Chris’s schedule is focused entirely on arms. After pushing through heavy compound lifts earlier in the week, this session zeroes in on shaping the biceps and triceps with movements that bring out definition and pump. Drop sets are a big part of the workout, helping push past fatigue and maximize muscle stimulation.

• Rope cable pressdowns: A triceps exercise that keeps constant tension on the muscle, ideal for building strength and improving arm thickness. Drop sets here increase blood flow and push the muscle to work harder.
• Incline dumbbell skull crushers: By performing this on an incline, the triceps get a deeper stretch, making the contraction more effective and building long-term strength and size.
• EZ-bar preacher curls: This biceps-focused lift locks the arms in place, isolating the muscle for maximum contraction. Drop sets are added to extend the set beyond fatigue for greater growth.
• Dumbbell curls: A classic for building arm mass, these allow for a natural range of motion while engaging stabilizing muscles, creating fuller biceps over time.
• Cable cross-body extensions: This targets the triceps from a different angle, working the long head of the muscle for more complete arm development.
• Low-pulley cable curls with a V-bar: Finishes the session by forcing the biceps to contract hard under tension, rounding out the workout with a strong pump.

Focusing on isolation lifts ensures the arms get dedicated attention, complementing the heavy compounds from earlier in the week. This type of focused training is why the Chris Bumstead arm workout stands out as an essential part of his overall routine, helping balance both size and definition.

Day 8 – Recovery and Reset

Rest days are a key part of Chris’s training split. After pushing through heavy workouts all week, he takes this day to let his body recover, making sure his muscles have the time they need to rebuild and grow stronger.

• Weekly training cycle: His workout plan follows an 8-day rotation, giving each muscle group enough focus while also leaving space for recovery.
• Extra focus on back: The only exception is his back, which gets trained twice during the split to ensure both size and detail.
• High intensity sessions: Every training day is demanding, so having this break allows his muscles to repair and stay prepared for the next round.
• Consistency in routine: This approach helps him stick to a structured rhythm that supports long-term progress without leading to burnout.

Taking a dedicated day off is what makes the Chris Bumstead workout plan sustainable. It keeps him from overtraining, supports steady gains, and allows him to come back stronger for each new session in his training split.

Daily Routine To Support His Workouts

Morning Cardio & Breathwork

Chris usually starts his day around 7:30 a.m., giving himself enough time to set the pace before heavier training. His mornings are built around breathwork and light cardio, two practices that help him wake up fully and stay consistent with his conditioning.

• Breathwork practice: He goes through three rounds of controlled deep breathing, with each round including about 30 quick breaths followed by a hold. This oxygenates his body, sharpens his focus, and leaves him feeling refreshed before cardio.
• Natural energy boost: The breathing routine acts as his replacement for caffeine, helping him feel energized without stimulants. He often finds that cardio feels smoother and more effective once he’s completed the breathing rounds.
• Fasted cardio session: After finishing breathwork, he does around 20 minutes of low-intensity cardio, such as walking on a treadmill or using a stationary bike. Doing it on an empty stomach allows him to burn fat efficiently while saving energy for his later workouts.
• Off-season consistency: Even when not in contest prep, he sticks to this routine in the mornings. It helps him maintain his appetite for larger meals and keeps his conditioning steady throughout the year.

This section of the Chris Bumstead workout routine highlights how his mornings prepare him for success. Breathwork and cardio keep him sharp, energized, and in shape no matter the season, laying the foundation for the more intense training in his workout split.

I found that if I did three rounds… and then I did cardio, I didn’t need caffeine – I was wide awake and I could blast through my cardio way easier and felt way better.

Sauna and Cold Plunge

Recovery plays a big role in keeping Chris ready for intense training sessions. After finishing his morning cardio, he often turns to methods that ease muscle stress and prepare his body for another demanding day in the gym.

• Sauna session: He spends a short time in the sauna, which helps loosen his muscles and improves circulation. This is especially helpful as he gets closer to competition, where recovery becomes even more important.
• Cold plunge habit: After the sauna, he usually follows up with an ice-cold plunge, often submerging his legs or waist for a couple of minutes. He prefers finishing with cold exposure because it leaves him feeling refreshed and alert.
• Inflammation control: The cold immersion reduces swelling in his joints and muscles, which allows him to continue training without being held back by soreness. Keeping inflammation in check makes it easier to sustain heavy training sessions throughout the week.
• Consistent recovery method: This combination of heat and cold therapy helps him recover faster and stay on track with his workouts. It ensures he can push himself in every session without sacrificing long-term progress.

The sauna and cold plunge routine is another steady part of his workout plan, keeping him recovered and ready for demanding sessions in his training split. It’s a simple and effective way for him to stay consistent with the heavy workload that comes with his workout program.

After cardio, sauna or cold tub… I’ll always cold tub if I sauna because I like finishing with cold.

Digital Detox & Mental Focus

For Chris, mornings aren’t just about training his body, they’re also about clearing his mind. He sets boundaries with technology so he can focus on recovery, build discipline, and prepare himself mentally before the rest of the day begins.

• Phone-free mornings: He makes a point not to check texts, emails, or social media until after his morning routine is complete. This simple rule keeps distractions away and gives him more control over his time.
• Airplane mode at night: Before going to bed, he often sets his phone on airplane mode. Doing this prevents late-night notifications from disturbing his rest and helps him wake up without immediately facing a flood of alerts.
• Focused preparation: With no phone to pull him off track, he can direct his full attention to cardio, breathwork, and recovery methods. This undivided focus strengthens his consistency and gives him a mental edge.
• Lower stress levels: Avoiding digital input first thing in the morning helps him stay calm and reduces unnecessary stress. This quiet start makes it easier to handle the demands of his training and recovery work later in the day.
• Clear mindset: By the time he finishes cardio, sauna, and cold plunge, he feels sharp and energized. Only then does he allow himself to check his phone, once he’s already set a positive tone for the day.

This digital detox strategy supports his workout plan, giving him the mental clarity and discipline needed to push through his intense training split while staying consistent throughout the year.

I try not to look at it until all that shit’s done.

Breakfast and Training Schedule

After his early wellness routine, Chris shifts focus to energizing his body and planning his training. His mornings are structured around eating enough to support recovery and performance while preparing for the heavier work later in the day.

• Breakfast choices: Instead of relying on the same foods every day, he often mixes in shakes with protein and carbs to keep things fresh. This helps him avoid getting bored of traditional options like eggs while still starting the day with proper fuel.
• Flexible off-season approach: When not preparing for competition, he takes an easy approach to timing and scheduling. He may train later in the day, waking up without an alarm and going to the gym when it feels right.
• Stricter prep schedule: As a show gets closer, he locks into a more disciplined plan. This includes consistent wake-up times, timed meals, and a dedicated training slot to maximize performance and conditioning.
• Weight training sessions: Chris usually trains in the afternoon or early evening after a couple of meals are in his system. Having food beforehand helps him push harder and get the most out of each session.
• Post-workout focus: After finishing his weight training, he makes recovery a priority. This includes a post-training meal, supplements, and time spent resting or rehabilitating before ending the day.

The balance between flexibility in the off-season and structure during prep shows how adaptable his workout program is. His ability to adjust timing while staying consistent with nutrition and training helps him manage long-term progress and peak when it matters most.

Recovery Sessions

Heavy lifting and intense workouts put a lot of stress on the body, so Chris dedicates time each week to recovery. These sessions are an important part of how he stays healthy, prevents injuries, and keeps his training consistent.

• Massage therapy: He gets deep-tissue massage two to three times per week, with each session lasting around two hours. This adds up to four to six hours weekly focused on loosening tight muscles, improving circulation, and speeding up recovery.
• Active rehab and stretching: Around his workouts, Chris spends time on corrective exercises, stretching, and posture work. This routine helps balance out any strain from lifting and lowers the risk of injuries.
• Prehab focus: He uses targeted rehab movements before and after training sessions to support his tendons and joints. Putting in this effort consistently makes it easier to recover and push through heavy gym sessions.
• Extra sauna and cold plunge sessions: Outside of his morning ritual, he also adds in heat and cold therapy several times a week. This combination helps reduce inflammation, relieve soreness, and keep him performing at a high level.

Building recovery into his schedule is just as important as training itself. These methods support the Chris Bumstead training split, ensuring his body can handle the workload and continue progressing without setbacks.

Sleep and Rest

Training at a high level requires more than just time in the gym. Chris treats rest as an essential part of his success, making sure recovery through sleep is just as structured as his workouts.

• Daily sleep goal: He aims for eight to ten hours of sleep each night, or at least makes sure he gets a ten-hour window in bed. This consistency allows his muscles to repair, hormones to regulate, and energy to reset.
• Better sleep environment: To improve quality of rest, he uses blackout curtains, keeps the bedroom cool, and avoids bright screens before bedtime. These small changes help him fall asleep faster and stay asleep longer.
• Extra recovery on rest days: On scheduled rest days, such as Day 4 and Day 8 of his cycle, he doubles down on recovery by focusing on stretching, nutrition, and naps. This added downtime gives his body a chance to fully reset.
• Therapeutic methods: Along with sleep and stretching, he has used specialized treatments to manage inflammation and support his overall health. These methods help reduce strain from training and allow him to recover more completely.

Making rest a priority is one of the reasons his workout plan remains so effective. His approach to sleep ensures that he stays injury-free, performs at his best, and continues building progress year after year.

Heavy Basics & Progressive Overload

Chris keeps his training simple, effective, and focused on long-term strength. Instead of chasing trends, he relies on proven methods that push his body to get stronger while keeping his form and performance in check.

• Foundation lifts: Big movements like squats, deadlifts, presses, and rows are at the core of his training. These exercises hit several muscle groups at once, making them efficient for both strength and size. By keeping these as staples, Chris ensures his whole body is challenged in every session.
• Chest and shoulder work: Incline dumbbell presses are a favorite for building the upper chest and shoulders. They not only add thickness to his chest but also keep each side working independently, helping prevent strength imbalances over time.
• Back development: Bent-over barbell rows are key for keeping his back strong and wide. Along with the lats, these rows also target supporting muscles like biceps and rear delts, giving his upper body balance and thickness.
• Focus on compounds: When short on time, Chris chooses compound lifts because they activate more than one muscle group in a single move. This way he can get a full workout without needing endless exercises.
• Progressive overload: He trains in moderate rep ranges but always looks to improve by increasing reps before adding more weight. This slow and steady climb helps him push past sticking points without losing proper form.
• Double progression model: Chris sticks with the same weight until he reaches the top of his rep range across every set. Only then does he bump up the weight, making sure his progress is earned and sustainable.
• Avoiding plateaus: By continually adding reps or weight, his muscles never get too comfortable. This consistent challenge drives growth and helps him keep improving year after year.

This workout routine proves that results come from staying consistent with the basics and steadily pushing forward. His mix of heavy compound lifts and progressive overload keeps his training challenging, making it one of the most effective workout programs for building size and strength.

High Intensity Techniques & Mind-Muscle Connection

Chris knows that pushing himself past comfort is what sparks growth. His workouts are designed to test both physical limits and mental focus, combining challenging techniques with attention to detail in every lift. This balance of effort and awareness is what makes his style so effective.

• Drop sets for growth: He often reduces weight after reaching failure to squeeze out extra reps. This allows him to keep working the muscle after it’s already fatigued, driving more stimulation for size and strength.
• Failure training: On some lifts, Chris takes his last set all the way to failure, ensuring the muscle is fully taxed. While demanding, this approach helps him push past sticking points and improve overall endurance.
• Superset combinations: Pairing movements like chest flyes with reverse pec deck, he keeps intensity high while also saving time. These combinations make sessions more efficient while still delivering a serious challenge.
• Strict form and control: Each rep is done with focus on technique, avoiding sloppy lifting. He uses controlled negatives and peak contractions to fully activate the target muscle.
• Back training focus: For areas like his back, Chris uses chest-supported rows to minimize momentum. This keeps the workload where it belongs and builds a stronger, thicker frame.
• Quality over quantity: Instead of chasing a pump or lifting recklessly, he values exercises that bring real progress. Heavy compound lifts for legs and back take priority, laying the foundation for balanced development.

His exercise routine blends intensity with control, making every rep count. His use of drop sets, failure training, and strict form shows that smart programming is just as important as heavy lifting. This approach is a big part of why his workout plan continues to inspire so many lifters.

Recovery and Periodization

Chris knows that building muscle isn’t only about lifting heavy weights. His routine is designed with smart scheduling that balances intensity and rest so his body stays strong and avoids burnout.

• Rest days for recovery: Every fourth day is usually set aside for rest, allowing his muscles to repair and his nervous system to recharge. This break ensures he comes back to the gym stronger and ready to push hard again.
• Warm-up focus: Before tackling heavy lifts, he primes his body with isolation moves such as leg extensions or hip adductor exercises. These warm-ups not only loosen up the joints but also fire up the muscles so they’re ready for maximum output.
• Support gear: For demanding lifts, Chris relies on knee sleeves, wrist wraps, and a lifting belt to protect his joints. These tools give him the stability needed to handle heavy weights without sacrificing form.
• Blood flow preparation: He starts each workout by increasing circulation with warm-up sets and lighter movements. This gets oxygen to the muscles and reduces the risk of injury when lifting heavier loads.
• Training adjustments: During prep for competitions, his workouts are slightly altered to match his goals. He may cut back on frequency or reduce overall volume to balance the extra cardio that becomes a bigger focus.
• Smart programming: His training split is carefully set so there’s no overlap of major muscle groups on back-to-back days. This keeps his pulling and pressing muscles fresh, helping him train with intensity every session.

This balanced approach shows how much thought Chris puts into managing his training. Instead of pushing nonstop, he plans for recovery, which allows him to keep progressing without sacrificing health or performance.