Chris Bumstead Workout Routine and Diet plan you’ll love

If anyone wants to grow his body like Chris Bumstead, he would really be looking for Chris Bumstead workout routine and diet plan. So, in this blog post I have tried to provide almost all of the necessary information about the workout routine and diet plan of Chris along with his body stats , supplements taken, fitness tips by David to his fans and much more. We are regularly posting articles on the workout routines and diet plan of David Laid and many others body enthusiasts. i know you will like to know who Chris Bumstead actually is. So, here is his brief introduction.

Introduction to Chris Bumstead

Chris Bumstead is a professional bodybuilder from Canada, born on October 2, 1994. He is known for competing in the Classic Physique division, which emphasizes a smaller, more aesthetic physique compared to the mass monster physiques of other bodybuilding categories.

Chris started his fitness journey as a teenager and initially focused on hockey as his main sport. However, he became more interested in bodybuilding and started competing in local shows. He quickly made a name for himself in the bodybuilding community and won his first major competition, the IFBB North American Championships, in 2016.

In 2017, Chris won the Classic Physique division at the Mr. Olympia amateur competition, which earned him a pro card and allowed him to compete at the professional level. He has since become a dominant force in the Classic Physique division, winning the prestigious Mr. Olympia Classic Physique title in 2019 and 2020.

He is known for his impressive physique and dedication to his craft, as well as his humble and down-to-earth personality. He has a large following on social media, where he shares his workouts, diet tips, and motivational messages with his fans.

Body Stats of Chris Bumstead

• Height: 6’1″ (185 cm)
• Contest weight: around 240 lbs (109 kg)
• Off-season weight: around 260 lbs (118 kg)
• Chest size: 54 inches (137 cm)
• Waist size: 31 inches (79 cm)
• Bicep size: 20 inches (51 cm)

Workout Principles of Chris Bumstead

• Progressive overload: Chris Bumstead believes in gradually increasing the weight or intensity of his workouts over time. He believes this is the key to making continuous progress and building muscle.
• Compound exercises: Chris Bumstead focuses on compound exercises, which are movements that work multiple muscle groups at the same time. Examples of compound exercises include squats, deadlifts, and bench press. These exercises allow him to lift heavier weights and stimulate more muscle fibers.
• Volume and frequency: Chris Bumstead performs a high volume of sets and reps in his workouts, and he trains each muscle group multiple times per week. He believes that this approach helps to maximize muscle growth and improve overall strength.
• Rest and recovery: Chris Bumstead emphasizes the importance of rest and recovery for optimal performance. He ensures that he gets enough sleep, eats a balanced diet, and takes time off from training when necessary to avoid overtraining.
• Mind-muscle connection: Chris Bumstead focuses on developing a strong mind-muscle connection during his workouts. He believes that this helps him to better activate the muscles he is targeting, leading to better results.
• Consistency: Chris Bumstead is consistent in his training and diet, which he believes is crucial for achieving long-term success in bodybuilding. He maintains a structured routine and sticks to it, even when he doesn’t feel like it.
• Overall, Chris Bumstead’s workout principles focus on progressive overload, compound exercises, volume and frequency, rest and recovery, mind-muscle connection, and consistency. These principles have helped him to become one of the top bodybuilders in the world.

Workout routine of Chris Bumstead

Chris Bumstead is a professional bodybuilder and two-time Mr. Olympia Classic Physique Champion. His workout routine is designed to help him build muscle mass while maintaining a lean physique. Here is a detailed breakdown of Chris Bumstead’s workout routine:

Monday: Chest and Triceps

1. Barbell Bench Press – 4 sets x 8-12 reps
2. Incline Dumbbell Press – 4 sets x 8-12 reps
3. Pec-Deck Fly – 4 sets x 12-15 reps
4. Close-Grip Bench Press – 4 sets x 8-12 reps
5. Overhead Triceps Extension – 4 sets x 12-15 reps

Tuesday: Back and Biceps

1. Pull-Ups – 4 sets x 10-12 reps
2. Barbell Rows – 4 sets x 8-12 reps
3. T-Bar Rows – 4 sets x 8-12 reps
4. Seated Cable Rows – 4 sets x 12-15 reps
5. Standing Barbell Curls – 4 sets x 8-12 reps
6. Hammer Curls – 4 sets x 12-15 reps

Wednesday: Rest

Thursday: Shoulders and Abs

1. Seated Barbell Military Press – 4 sets x 8-12 reps
2. Seated Dumbbell Lateral Raise – 4 sets x 12-15 reps
3. Seated Bent-Over Rear Delt Raise – 4 sets x 12-15 reps
4. Cable Face Pulls – 4 sets x 12-15 reps
5. Hanging Leg Raises – 4 sets x 12-15 reps
6. Cable Crunches – 4 sets x 12-15 reps

Friday: Legs

1. Barbell Squats – 4 sets x 8-12 reps
2. Leg Press – 4 sets x 8-12 reps
3. Stiff-Legged Deadlifts – 4 sets x 8-12 reps
4. Leg Extensions – 4 sets x 12-15 reps
5. Leg Curls – 4 sets x 12-15 reps
6. Standing Calf Raises – 4 sets x 12-15 reps

Saturday: Arms and Abs

1. Close-Grip Barbell Curls – 4 sets x 8-12 reps
2. Skull Crushers – 4 sets x 8-12 reps
3. Preacher Curls – 4 sets x 12-15 reps
4. Cable Triceps Pushdowns – 4 sets x 12-15 reps
5. Hanging Leg Raises – 4 sets x 12-15 reps
6. Cable Crunches – 4 sets x 12-15 reps

Sunday: Rest

Chris Bumstead typically performs each exercise for 4 sets and aims to use a weight that allows him to reach failure at the end of each set. He also incorporates a mix of heavy compound movements and isolation exercises to target each muscle group from different angles. In addition to his workout routine, Chris also follows a strict diet and supplement regimen to support his muscle growth and recovery.

Cardio Routine

Chris Bumstead’s cardio routine varies depending on his training goals and competition schedule. As a bodybuilder, his primary focus is on building muscle mass, so he typically incorporates cardio in a way that supports his training and recovery.

During his off-season, Chris usually performs low-intensity cardio, such as walking or light cycling, for 20-30 minutes a few times a week to maintain his cardiovascular health and support recovery.

As he gets closer to a competition, Chris will increase his cardio frequency and intensity to help him shed excess body fat and achieve a leaner physique. He may perform high-intensity interval training (HIIT), such as sprints or bike intervals, for 20-30 minutes a few times a week to maximize fat loss and maintain his muscle mass.

However, it’s important to note that Chris Bumstead’s primary focus is on weight training and building muscle mass. Therefore, his cardio routine is not as extensive as that of an endurance athlete or someone whose primary fitness goal is cardiovascular health.

Squats Routine

Chris Bumstead incorporates squats as a fundamental exercise in his leg workout routine. Squats are an excellent compound exercise that works the entire lower body, including the quadriceps, glutes, hamstrings, and calves. Here is an example of Chris Bumstead’s squats routine:

1. Warm-up: Chris typically starts with a dynamic warm-up to prepare his muscles and joints for the workout. He may do some light cardio or dynamic stretching, such as walking lunges or leg swings.
2. Barbell Squats: Chris performs barbell squats as the primary exercise for his legs. He usually does 4 sets of 8-12 reps, increasing the weight with each set. Chris aims to squat as low as possible while maintaining proper form and keeping his back straight.
3. Front Squats: Chris also includes front squats in his leg workout routine. This exercise places more emphasis on the quadriceps and core muscles. He usually does 4 sets of 8-12 reps, increasing the weight with each set.
4. Leg Press: Chris may also incorporate the leg press machine as an additional exercise to target his quadriceps and glutes. He typically does 4 sets of 8-12 reps, using a weight that allows him to maintain proper form.
5. Cool-down: After finishing his squats routine, Chris typically performs some static stretching to cool down and prevent muscle soreness.

It’s worth noting that Chris Bumstead is a professional bodybuilder with years of training experience, and his squats routine may not be suitable for beginners or those with limited mobility or injuries. It’s essential to consult with a qualified trainer or healthcare provider before attempting any new exercise routine.

Diet Plan of Chris Bumstead

Chris Bumstead is a professional bodybuilder and Mr. Olympia Classic Physique champion. His diet plan is an essential component of his training regimen, and it is designed to provide him with the nutrients and energy he needs to build muscle and maintain a lean physique. Here are the details of his diet plan:

1. Macronutrient ratios: Chris Bumstead follows a high-protein, moderate-carbohydrate, and low-fat diet. He aims to consume 1.5 grams of protein per pound of body weight, 1 gram of carbohydrates per pound of body weight, and 0.4 grams of fat per pound of body weight.
2. Meal frequency: He eats six to seven meals a day to keep his metabolism active and to provide his body with a constant supply of nutrients.
3. Meal timing: Chris Bumstead prefers to eat his meals every two to three hours to maintain a consistent level of energy throughout the day. He also eats his last meal of the day a few hours before bedtime to allow for digestion.
4. Food sources: His diet consists of mostly whole foods, such as lean protein sources like chicken, turkey, and fish, complex carbohydrates like sweet potatoes, rice, and oats, and healthy fats like avocado and nuts.
5. Supplements: Chris Bumstead takes supplements to support his training and nutrition, including whey protein, creatine, multivitamins, and fish oil.

Sample diet plan for Chris Bumstead:

Meal 1:

• 8 egg whites
• 1 cup oatmeal
• 1 banana

Meal 2:

• 6 oz chicken breast
• 1 cup brown rice
• 1 cup mixed vegetables

Meal 3:

• 6 oz turkey breast
• 1 sweet potato
• 1 cup mixed vegetables

Meal 4:

• 6 oz salmon
• 1 cup white rice
• 1 cup mixed vegetables

Meal 5:

• 6 oz lean ground beef
• 1 cup white rice
• 1 cup mixed vegetables

Meal 6:

• 6 oz chicken breast
• 1 cup white rice
• 1 cup mixed vegetables

Snack:

• 1 scoop whey protein
• 1 tbsp peanut butter
• 1 banana

It’s worth noting that individual dietary needs may vary depending on a person’s body weight, goals, and activity level. It’s important to consult with a qualified nutritionist or dietitian before making any significant changes to your diet.

Protein Shakes taken by Chris Bumstead

Chris Bumstead includes protein shakes in his diet plan to help meet his daily protein needs and to support muscle recovery and growth. Here are some of the protein shakes that he has mentioned using:

1. Whey protein shake: Chris Bumstead takes whey protein after his workouts to provide his muscles with fast-acting protein to support recovery and growth. He usually mixes 1-2 scoops of whey protein powder with water or milk.
2. Casein protein shake: Casein protein is a slow-digesting protein that is often taken before bed to provide a sustained release of amino acids throughout the night. Chris Bumstead has mentioned using casein protein shakes in his diet plan.
3. Meal replacement shake: Chris Bumstead may also use a meal replacement shake when he is on the go or when he needs a quick and convenient source of nutrition. Meal replacement shakes typically contain a blend of protein, carbohydrates, and fats, as well as vitamins and minerals.
4. Post-workout shake: After a particularly intense workout, Chris Bumstead may use a post-workout shake that includes carbohydrates and protein to help replenish glycogen stores and support muscle recovery. He may add ingredients like fruits, honey, or oats to his post-workout shake to increase the carbohydrate content.

It’s important to note that while protein shakes can be a convenient way to increase protein intake, they should not be relied upon as the sole source of nutrition. A well-rounded diet that includes whole food sources of protein is still essential for optimal health and fitness.

Supplements taken by Chris Bumstead

Chris Bumstead takes a variety of supplements to support his training, nutrition, and overall health. Here are some of the supplements he has mentioned using:

1. Whey protein: As mentioned earlier, Chris Bumstead uses whey protein to help meet his daily protein needs and to support muscle recovery and growth.
2. Creatine: Creatine is a naturally occurring compound that helps increase energy production in the body, which can improve athletic performance and support muscle growth. Chris Bumstead has mentioned using creatine in his diet plan.
3. Multivitamins: Multivitamins provide a range of vitamins and minerals that may be lacking in a person’s diet. Chris Bumstead takes a daily multivitamin to help support his overall health and wellbeing.
4. Fish oil: Fish oil is a source of omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Chris Bumstead takes fish oil supplements to help meet his daily omega-3 needs.
5. Pre-workout supplements: Chris Bumstead may use pre-workout supplements to help increase energy, focus, and endurance during his workouts. Pre-workout supplements typically contain ingredients like caffeine, beta-alanine, and creatine.
6. BCAAs: Branched-chain amino acids (BCAAs) are a type of amino acid that are important for muscle recovery and growth. Chris Bumstead may take BCAAs during or after his workouts to help support muscle protein synthesis.

It’s worth noting that while supplements can be a helpful addition to a person’s diet and training regimen, they should not be relied upon as a substitute for a well-rounded diet and lifestyle. It’s important to consult with a qualified healthcare professional before starting any new supplement regimen.

Fitness tips by Chris to his fans

Chris Bumstead, being a professional bodybuilder, has shared some valuable fitness tips that can help his fans and followers improve their training and achieve their fitness goals. Here are some of his tips:

1. Prioritize proper form and technique: It’s important to prioritize proper form and technique when performing exercises to prevent injury and get the most out of each movement. Start with lighter weights and focus on perfecting your form before progressing to heavier weights.
2. Be consistent: Consistency is key when it comes to achieving your fitness goals. Make exercise and healthy eating a regular part of your routine, and stick to it even on days when you may not feel motivated.
3. Set realistic goals: Set realistic goals that are achievable within a reasonable timeframe. This can help keep you motivated and give you a sense of accomplishment when you reach your goals.
4. Mix up your workouts: Mixing up your workouts can help prevent boredom and plateaus in progress. Try new exercises or workout routines to challenge your body in new ways.
5. Get enough rest and recovery: Rest and recovery are just as important as exercise when it comes to building muscle and improving fitness. Make sure to get enough sleep and allow your body time to recover between workouts.
6. Fuel your body with healthy foods: Eating a balanced diet that includes plenty of whole, nutrient-dense foods is essential for supporting your fitness goals. Focus on getting enough protein, healthy fats, and carbohydrates to fuel your workouts and support muscle growth and recovery.
7. Don’t compare yourself to others: Everyone’s fitness journey is unique, so it’s important to focus on your own progress and not compare yourself to others. Celebrate your own accomplishments and strive to be the best version of yourself.

Overall, Chris Bumstead’s advice focuses on prioritizing proper form and technique, consistency, realistic goal-setting, mixing up your workouts, getting enough rest and recovery, fueling your body with healthy foods, and not comparing yourself to others.

Conclusion

In this blog post, we tried to provide you accurate information about the diet plan and workout routine of Chris Bumstead. If you want to know about the workout routine and diet plan of David Laid, you can fine this articles on our website too.