The CBum Workout Routine to Get Sculpted Like a Bodybuilder

Cbum’s workout routine is the secret behind this famous bodybuilder aka Chris Bumsteads success in the Men’s Classic Physique division. He is known for his impressive physique that refreshes our memories of the Golden Age of bodybuilding. His training plan focuses on building a balanced and proportionate physique, with an emphasis on muscle density, symmetry and aesthetics.

CBum is the current winner of the Mr. Olympia Classic Physique which is a testament to how challenging his training and diet regimen is. Therefore, in this article we will discuss various aspects of your lifestyle, because while building a physique worthy of such accolades may not be your goal, the discipline, hard work and dedication that CBum demonstrates in your life can offer you an inspiration to follow. . your own fitness journey.

Who is Chris Bumstead?

Christopher Adam Bumstead, affectionately known as CBum to his fans, is a Canadian professional bodybuilder affiliated with the IFBB. Born February 2, 1995, in Ottawa, Ontario, Bumstead grew up in an athletic environment. During his high school years, he played various sports such as fencing, football, baseball, basketball and hockey.

Chris Bumstead’s weightlifting journey began at the age of 14 when he started exercising extensively and went from 170 to 225 pounds. As Bumstead’s bodybuilding aspirations began to rise, his sister’s boyfriend Iain Valliere recognized his potential and provided guidance for his various competitions. There, he unexpectedly achieved high rankings, even placing second at the prestigious Olympia event. Bumstead’s bodybuilding journey began with a regional level competition in Ontario, which he entered alongside his sister, Melissa Valliere. Much to their delight, both emerged victorious, with Bumstead claiming victory in the juniors. This experience deepened his passion for bodybuilding, leading him to collaborate directly with Iain and dedicate himself fully to the sport.

In 2014, at the age of 19, Bumstead debuted in competitive bodybuilding. At the age of 21, he earned his IFBB professional status after claiming victory at the 2016 IFBB North American Bodybuilding Championships. Classic Physique. In 2018, he retained the Mr. Olympia title, despite the setback he faced when he was hospitalized four weeks before the competition due to severe water retention stemming from kidney problems. His physical condition was less than ideal, but he continued with his training.

Bumstead’s global recognition skyrocketed when he won back-to-back Mr. Olympia titles in 2019, 2020, 2021 and 2022. These wins established him as the reigning champion in the Men’s Classic Physique division, solidifying his place in bodybuilding history.

What is the CBum training division?

Bumstead’s training program generally revolves around a traditional 5-day training split, targeting different muscle groups on different days. This split allows for adequate rest time while ensuring that each muscle group is worked regularly. A common split might look like this:

  1. chest exercises
  2. triceps
  3. back and biceps
  4. Legs
  5. shoulders and traps
  6. Rest day or active recovery
  7. arms and abs
  8. Rest day

What is the CBum workout routine? (Weekly)

Chris Bumstead’s training philosophy revolves around the idea of ​​developing a classically balanced physique, with an emphasis on proportionality and aesthetics. He aims to achieve a chiseled look that harkens back to the physical ideals of bodybuilders in the 1960s and 1970s. He reportedly doesn’t always have a rigid regimen, allowing for small adjustments to his workouts. However, his training record remains remarkably stable. Bumstead’s daily workouts are curated to suit core exercises, employing a mix of free weights and specialized machines. This also typically consists of compound exercises that build a solid foundation of muscle mass, followed by isolation exercises to target specific muscle groups. Here is an example workout program for Chris Bumstead’s specific workouts:


  1. Smith Machine Bench Press (4 sets x 6-8 reps)
  2. Dumbbell incline bench press (4 sets x 8-10 reps)
  3. Chest dips (3 sets x 10-12 reps)
  4. Cable Fly or Incline Dumbell Fly (3 sets x 12-15 reps)


  1. Close-Grip Bench Dips (4 sets x 8-10 reps)
  2. Skull Crushers (3 sets x 10-12 reps)
  3. Triceps Pushdowns (3 sets x 12-15 reps)
  4. Air Triceps Extension (3 sets x 10-12 reps)

leg workout (Quads and calves):

  1. Leg Extension (Drop Set): 2 sets x 20 reps
  2. Smith Machine Squat: 2 sets x 6-10 reps
  3. Tri Leg Set:

– Unilateral Leg Press: 3 sets x 8-10 reps

– Sissy squats: 3 sets x 12-15 reps

– Seated Calf Raises: 3 sets x 10-12 reps

Back training:

  1. Close Grip Underhand Lat Pulldown: 3 sets x 10-12 reps
  2. Chest-supported dumbbell row: 2 sets x 8-10 reps
  3. Chest-supported T-bar row (Drop Set): 2 sets x 8-10 reps
  4. Machine Row: 2 sets x 10-12 reps
  5. Lateral cable extension: 2 sets x 10-12 reps

shoulder workout:

  1. Seated Dumbbell Bench Press: 2 sets x 6-10 reps
  2. Machine Shoulder Press (Drop Set): 3 sets x 6-10 reps
  3. Seated Dumbbell Lateral Raises (Drop Set): 2 sets x 8-10 reps
  4. Machine side raises 2 sets x 10-12 reps
  5. Reverse Pec Deck: 2 sets x 10-12 reps


  1. Rope Cable Triceps Press (Drop Set): 2 sets x 8-10 reps
  2. Incline Dumbbell Skull Crusher: 2 sets x 8-10 reps
  3. EZ Bar Preacher Curl (Drop Set): 3 sets x 8-10 reps
  4. Dumbbell Curls: 2 sets x 10-12 reps
  5. Cable Crossbody Triceps: 2 sets x 10-15 reps
  6. V-Bar Handle Low Pulley Cable Curl (Drop Set): 2 sets x 10-12 reps

Keep in mind that specific exercises, sets, and reps may vary based on individual preferences, experience, and goals. Bumstead likely incorporates progressive overload, gradually increasing weights over time to encourage muscle growth. So don’t try to exactly mimic this routine by including heavy weights without prior training.

CBum Diet Plan:

Chris Bumstead’s diet plan is a crucial component of his fitness journey, helping him reach his ideal physique and performance goals. Not only does this plan support muscle growth and recovery from training, but it also contains healthy foods that he personally enjoys without compromising his daily dietary needs. This food routine is adapted from nutritional plans and principles that contribute to your physical development. Here’s a likely eating plan he might follow according to multiple sources:

Meal 1: Bumstead eats toast with butter and honey for breakfast. Altogether, it includes:

  • Two slices of Ezekiel sprouted grain bread
  • ghee butter
  • Honey

Meal 2: Your second meal combines complex carbohydrates, protein and other essential nutrients, and a few spices for great flavor:

  • Sweet potato
  • Ground turkey or chicken
  • Rice

Meal 3/ Pre workout snack: Bumstead’s third daily meal is intended to provide you with a pre-workout energy boost. He finds it to be a convenient method to consume a substantial amount of calories. This meal is ideal for supporting your off-season muscle building goals and serves as an excellent pre-workout option. This consists of:

  • Meat 180 grams
  • Whole grain rice noodles
  • marinara sauce

Meal 4: Bumstead’s Post-Workout Meal contains 706 calories and brings you joy by being similar to a hamburger without excessive fat intake. Includes:

  • Ground bison patties
  • White rice
  • Ketchup

Meal 5: He mentioned that he used to consume powdered protein shakes before bed, but this caused significant bloating. Consequently, he replaced this with a last daily meal that incorporates protein, complex carbohydrates and healthy fats.

  • Chicken breast
  • White rice
  • Oil


The CBum exercise routine prioritizes aesthetics, balance and proportionality. His approach involves a mix of compound and isolation exercises to target different muscle groups, and he likely follows a structured training split to ensure adequate recovery. However, you need to note that training routines can evolve and it is important to adapt any training schedule to your fitness level, goals and preferences. Always consider consulting a fitness professional before making significant changes to your exercise regimen.

READ TOO: Exercise routine and diet plan by bodybuilder Mike Mentzers

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