Chris Bumstead Workout Routines And Nutrition Plan

Chris Busmtead is a professional bodybuilder and three time Olympia Classic Physique champion for the years 2019, 2020, and 2021. In recent years, he is a very popular and the only face of bodybuilding. His bodybuilding strategies and lifestyle is followed by people throughout the world due to his well-balanced and consistent physique maintenance. The world of bodybuilding looks at him as a guide and the most aesthetic guy on the planet. He is six feet tall and has a competition weight of 225 pounds.

Chris Bumstead Workout Routines

Chris Bumstead’s workout routine comprises 5 days split in a week taking Saturdays and
Sundays off. After five days of training, the two restful days at the end of the week make him refreshed and comfortable. It motivates him and strengthens his forthcoming training in the coming week.

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Monday: Back workouts – 7 exercises

1. Dumbbell Rows – 4 sets of 15, 12, 10, & 10 reps
2. Straight Arm Pulldowns – 4 sets of 12 & 15 reps
3. Bent-over Rows – 4 sets of 12, 10, 10, & 8 reps
4. Deadlifts – 4 sets of 10, 8, 8 reps & upto failure
5. Wide Grip Assisted Pull Ups – 4 sets of 12 & 15 reps
6. Hyperextensions – 2 sets upto failure
7. Machine Rows – 3 sets of 20 reps

Tuesday: Chest and biceps workouts – 9 exercises

1. Push ups – 3 sets upto failure
2. Incline Dumbbell Bench Press – 5 sets of 15, 15 ,12, 12, & 10 reps
3. Incline Dumbbell Flyes – 3 sets of 15, 12, & 12 reps
4. Smith Machine Bench Press – 4 sets of 12, 10, 8 & 8 reps
5. Cable Flyes – 3 sets of 15, 12, & 12 reps
6. Machine Preacher Curls – 3 sets upto failure
7. Hammer Curls – 2 sets of 10 & 8 reps
8. Barbell Curls – 3 sets of 15 reps
9. Reverse Barbell Curls – 3 sets upto failure

Wednesday: hamstrings and glute workouts – 5 exercises

1. Straight Legged Deadlift – 4 sets of 15 to 20 reps
2. Reverse Hack Squat – 4 sets of 15 to 20 reps
3. Lying Leg Curls – 4 sets of 15 reps
4. Glute Kickbacks – 3 sets of 12-15 reps
5. Standing Leg Curls – 2 sets of 4 to 5 reps

Thursday: Shoulders and triceps – 11 exercises

1. Single Arm Cable – 4 sets of 20, 15, 12, & 12 reps
2. Rope Face Pulls – 3 sets of 15, 12, & 12 reps
3. Dumbbell Shoulder Press – 3 sets of 12 reps
4. Barbell Front Raises – 3 sets of 12 reps
5. Dumbbell Lateral Raises – 3 sets of 15 reps
6. Machine Lateral Raises – 3 sets of 15 reps
7. Upright Rows – 3 sets of 15, 12, & 12 reps
8. EZ-Bar Skull Crushers – 4 sets of 12 to 15 reps
9. Single Arm Cable Kickbacks – 3 sets of 12, 10, & 8 reps
10. Bench Dips – 4 sets of 12 to 15 reps
11. Reverse Grip Barbell Skull Crushers – 4 sets of 8 to 10 reps

Friday: Squad workouts – 4 exercises

1. Standing Lunges – 4 sets of 6 to 8 reps
2. Squats – 2 sets of 8 reps
3. Leg Press – 4 sets of 40, 30, 20, & 10 reps
4. Leg Extensions – 3 sets of 15 reps

Chris Bumstead Nutrition Plan

Chris Busmtead consumes 6 meals per day and tries to get 6,500 calories. Here is Chris’s diet routine:

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Breakfast:

• Eggs
• Oats

Snack:

• Protein Shake

Lunch:

• Chicken
• Jasmine Rice
• Vegetables

Dinner:

• Chicken
• Pasta
• Asparagus
• Broccoli

Snack:

• Eggs
• Vegetables

Last Meal:

• Fish
• Rice