Welcome to the comprehensive guide on the Chris Bumstead (CBUM) workout routine — a regimen that has sculpted him into the prominent figure in the bodybuilding world that he is today.
Through this article, you’ll gain insight into the meticulously planned, day-by-day routine of CBUM that has led him to become a four-time Mr. Olympia Classic Physique winner.
The Chris Bumstead workout routine is not for the faint of heart, but for those willing to push their limits, it promises unparalleled gains and a physique akin to that of this modern-day master of muscle.
This routine exemplifies Bumstead’s dedication to his craft, his understanding of his body, and his unwavering commitment to excellence.
As we dissect CBUM’s workout routine, prepare to be inspired, challenged, and enlightened.
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CBUM Popularity
Chris Bumstead, known widely as CBUM, has become an influential figure in the fitness space, commanding the attention of millions of fitness enthusiasts worldwide.
With millions of followers on Instagram and a considerable fan base on other social media platforms, his influence is far-reaching and profound.
Bumstead’s impressive physique, reminiscent of legendary old-school bodybuilders like Arnold Schwarzenegger, resonates with those who yearn for a return to classic bodybuilding aesthetics over modern mass monsters.
His chiseled frame, marked by a small waist, broad shoulders, and flaring lats, is a testament to the classic physique’s resurgence in recent years.
CBUM is not just a bodybuilder; he is a trendsetter, leading the charge in the revival of the golden era of bodybuilding.
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Day 1: Chest and Biceps
Underlying the impressive muscularity of CBUM’s physique is a rigorous training regimen that targets each muscle group with precision and intensity.
On the first day of his workout routine, Bumstead primarily focuses on training his chest and biceps, two crucial body parts that contribute significantly to his impressive upper body aesthetics.
Here’s a detailed breakdown of his Day 1 workout:
- Incline Barbell Bench Press: Beginning with a compound exercise, Bumstead targets his upper chest and front deltoids. He performs four sets with a rep range of 8-12.
- Flat Dumbbell Press: This exercise isolates the chest muscles further. He executes 4 sets of 10-15 reps.
- Dumbbell Pullover: Bumstead uses this classic bodybuilding exercise to enhance his chest’s depth and width. He does 4 sets of 12-15 reps.
- Standing Barbell Curl: Shifting focus to the biceps, Bumstead starts with this fundamental exercise. He does 4 sets with a rep range of 8-12.
- Dumbbell Curl: He continues his biceps training with this exercise, which provides a greater range of motion than barbell curls. He goes for 4 sets of 10-15 reps.
- Hammer Curl: To finish off his bicep workout, Bumstead performs this exercise that targets the brachialis, a muscle that can push the biceps up, making them appear larger. He performs 4 sets of 15-20 reps.
Remember, the Chris Bumstead workout routine is all about intensity and precision.
Following his regimen requires not just physical strength but mental fortitude as well.
Each exercise must be performed with the utmost focus to ensure maximum muscle engagement and growth.
Day 2: Legs and Abs
On the second day, CBUM shifts his attention to developing two critical aspects of his physique: his legs and abs.
These are vital body parts for overall balance and aesthetic appeal, and Bumstead’s intense focus on them has resulted in some of the most well-developed legs and abs in the bodybuilding industry.
Here is the detailed breakdown of his Day 2 workout:
- Squats: Starting with the king of all leg exercises, Bumstead performs 4 sets of squats with a rep range of 8-12.
- Leg Press: For overall leg development, he follows squats with the leg press, performing 4 sets of 10-15 reps.
- Lunges: To activate different muscles and add variation to his leg workout, Bumstead includes lunges for 4 sets of 10-12 reps per leg.
- Calf Raises: For calf development, a frequently neglected area, he does 4 sets of 20-25 reps.
- Leg Curls: To target his hamstrings, he performs 4 sets of leg curls with 10-15 reps.
- Ab Crunches: Shifting to abs, he starts with the classic crunches for 4 sets of 20 reps.
- Hanging Leg Raises: For lower ab development and an added challenge, Bumstead performs 4 sets of 15-20 reps of hanging leg raises.
- Plank: To round off his Day 2 workout, Bumstead holds the plank position for 60-90 seconds, performing 3-4 sets. This exercise engages the entire core, enhancing strength and stability.
The CBUM workout routine’s Day 2 highlights the importance of lower body and core strength. Remember, for optimal results, focus on form and controlled movements instead of heavy lifting.
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Day 3: Rest
Even for a seasoned athlete like Bumstead, rest is an essential component of the workout routine.
On the third day, CBUM prioritizes rest, allowing his muscles time to recover, heal, and grow.
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This rest day is far from a sign of slackness; instead, it’s a crucial aspect of his strategic approach to bodybuilding.
Rest days are integral to muscle growth and strength improvement.
They provide your body the much-needed time to repair and rejuvenate the muscle fibers torn during intense workouts.
Remember, muscles grow when you rest, not while you’re working out. Hence, don’t perceive rest days as lost workout time but as an opportunity to maximize the fruits of your training efforts.
Moreover, rest allows the nervous system to recover from the heavy loads and stresses that come with rigorous training.
It also helps prevent mental burnout, maintaining motivation and drive towards achieving one’s fitness goals.
In the CBUM workout routine, rest isn’t an afterthought; it’s a planned and necessary day in the weekly schedule.
During these rest days, CBUM advises adequate hydration, nutritious meals, and quality sleep to support recovery and muscle growth.
So, emulate CBUM not just in the intensity of his training, but also in the importance he places on rest to achieve a balanced, sustainable, and effective fitness routine.
Day 4: Back and Shoulders
After a day of rest, CBUM targets two prominent and complementary body parts on the fourth day: his back and shoulders.
The development of these areas is crucial in achieving the classic V-taper look that is a hallmark of CBUM’s physique.
Here’s a look at the exercises in his Day 4 workout:
- Deadlifts: Starting strong, Bumstead performs 4 sets of deadlifts with a rep range of 8-12. This compound exercise works the entire back and helps develop the thickness of the muscles.
- Pull-ups: Bumstead then moves to pull-ups, a great exercise for widening the back. He aims for 4 sets of 10-15 reps.
- Bent-Over Rows: To work the middle and lower back muscles, he performs 4 sets of bent-over rows with a rep range of 10-15.
- Seated Cable Row: For additional lower back work and to target the lats, Bumstead does 4 sets of seated cable rows with a rep range of 10-15.
- Military Press: Transitioning to shoulders, he starts with the military press. This compound movement targets the entire shoulder girdle. He does 4 sets with a rep range of 8-12.
- Lateral Raises: To isolate the side deltoids and enhance shoulder width, he performs 4 sets of 10-15 reps of lateral raises.
- Rear Delt Flyes: To work the often-neglected rear deltoids, Bumstead does 4 sets of rear delt flyes, aiming for 15-20 reps.
This day in the CBUM workout routine places a heavy emphasis on upper body strength and aesthetics, underscoring the importance of a comprehensive and balanced approach to bodybuilding.
As always, proper form and technique are prioritized over the weight lifted to prevent injuries and ensure effective muscle engagement.
Day 5: Arms and Abs
On the fifth day, Chris Bumstead, or CBUM, as he is often referred to, places his focus on two areas that are critical for aesthetics and strength: the arms and abs.
Here is a detailed breakdown of his Day 5 workout:
- Barbell Curls: Bumstead begins his arm workout with barbell curls, one of the most effective exercises for overall bicep development. He performs 4 sets with a rep range of 10-15.
- Hammer Curls: For brachialis development and to add thickness to the arms, he does 4 sets of hammer curls with a rep range of 10-15.
- Tricep Pushdown: To target his triceps, CBUM performs 4 sets of tricep pushdowns with 10-15 reps.
- Skull Crushers: To further work on his triceps and add exercise diversity, he does 4 sets of skull crushers with 10-15 reps.
- Ab Roller: Shifting to abs, Bumstead starts with ab roller exercises for 4 sets of 15-20 reps. This exercise engages the entire core, helping define and strengthen the abdominal muscles.
- Oblique Crunches: To target the often-neglected obliques and build a well-rounded midsection, CBUM performs 4 sets of 15-20 reps of oblique crunches.
Day 5 of the CBUM workout routine highlights the importance of a well-rounded fitness regimen, not neglecting any muscle group.
Remember, consistency, form, and concentration are the keys to success in this intense and comprehensive fitness journey.
Day 6: Legs
Leg day is a crucial part of the CBUM workout routine.
Chris Bumstead understands the importance of a strong lower body for overall aesthetics and functionality, and hence dedicates an entire day to target his legs.
Here’s how his Day 6 workout looks:
- Squats: He starts with the king of lower body exercises – squats. Squats are perfect for overall leg development, especially targeting the quads and glutes. He performs 4 sets with a rep range of 8-12.
- Leg Press: To add volume to his legs and further target his quads, Bumstead performs the leg press for 4 sets with a rep range of 10-15.
- Lunges: For a balanced leg workout, he includes lunges, which work to harmoniously engage the quads, glutes, and hamstrings. He does 4 sets of 10-15 reps per leg.
- Stiff-Legged Deadlifts: To specifically target his hamstrings and glutes, CBUM does 4 sets of stiff-legged deadlifts with a rep range of 10-15.
- Calf Raises: To round off his workout, Bumstead includes calf raises, an essential exercise for lower leg development. He performs 4 sets with a rep range of 15-20.
Leg day in the CBUM workout routine is a testament to his commitment to a full-body approach to bodybuilding.
He emphasizes the importance of not skipping leg day, as it is essential for overall balance, power, and athletic performance.
As with every workout day, proper form, a controlled pace, and focusing on the muscle-mind connection, are vital for optimal results.
Day 7: Rest
The seventh day of the CBUM workout routine is dedicated to rest and recovery.
Chris Bumstead firmly believes in the importance of allowing the body ample time to rest and repair itself after a week of intense workouts.
This day isn’t just about being physically inactive; it’s about actively engaging in activities that promote recovery and rejuvenation.
Bumstead emphasizes the importance of good nutrition on this day, fueling the body with wholesome foods rich in protein, complex carbohydrates, and healthy fats to support muscle recovery and growth.
Hydration is also a key focus, with ample water intake required to replenish fluids lost during the week’s training.
Sleep is another critical aspect of rest. Bumstead highlights the importance of quality sleep on the rest day, aiming for at least 8 hours to allow the body to repair and grow muscle tissue effectively.
Day 7 of the CBUM workout routine underscores the value of rest in achieving fitness goals.
By giving the body time off to heal and grow stronger, we can return to our workouts refreshed, rejuvenated, and ready to tackle another intense week of training.
Nutrition: The Key to Optimal Performance and Recovery
Equally as important as the CBUM workout routine is Chris Bumstead’s nutrition plan. A well-balanced, nutrient-dense diet fuels his grueling workouts and aids in recovery and muscle building.
Bumstead typically follows a high-protein, moderate-carb, and low-fat diet. Here’s a glimpse into his typical daily meal plan:
- Breakfast: Bumstead starts his day with a hearty breakfast packed with protein and complex carbs. His usual choice is a large omelette made with egg whites, lean turkey, and a variety of vegetables. Alongside this, he consumes a bowl of oats for a slow-releasing energy source.
- Mid-Morning Snack: For his mid-morning snack, CBUM prefers a protein shake along with a piece of fruit like a banana to replenish energy levels and support muscle recovery and growth.
- Lunch: Lunch typically consists of a lean protein source like grilled chicken or fish, coupled with a complex carbohydrate source such as brown rice or sweet potatoes. He also includes a serving of mixed vegetables for added fiber and nutrients.
- Afternoon Snack: His afternoon snack mirrors his mid-morning, often opting for a protein shake and a piece of fruit to maintain his energy levels and support continued muscle recovery.
- Dinner: Dinner is usually a lean protein source, like steak or fish, alongside a complex carbohydrate source and a portion of green vegetables. This meal helps in muscle recovery and growth during sleep.
- Pre-Bed Snack: Before bed, Bumstead typically has casein protein, which is a slow-release protein that helps to repair and grow muscles overnight.
Bumstead’s nutrition plan, just like his workout routine, emphasizes balance and consistency.
He understands that nutrition is a critical part of achieving his fitness goals and therefore prioritizes a diet that supports his training and recovery needs.
Remember, individual nutritional needs may vary, so it’s essential to tailor your diet to your personal goals and lifestyle.
Conclusion
In conclusion, the Chris Bumstead workout routine offers a comprehensive approach to fitness, encompassing various aspects including strength training, cardiovascular fitness, and targeted muscle development.
Each day of the week is dedicated to a specific muscle group, ensuring a well-rounded regimen that enhances overall physique and functionality.
Furthermore, the inclusion of a rest day underscores the importance of recovery in the journey towards optimal fitness.
It’s not just about the intensity of workouts, but also the balance of rest, nutrition, and hydration that contributes to achieving desired fitness goals.
CBUM’s approach is a testament to his dedication, discipline, and understanding of the intricate balance needed for bodybuilding success.
With consistency, focus and a balanced diet, the CBUM workout routine can be a powerful roadmap to achieving your fitness goals.
Remember, however, that everyone’s body is different and what works for Chris might not work for you.
It’s essential to tailor any workout routine to your personal capabilities, goals, and lifestyle.
Frequently Asked Questions (FAQ)
Q1: How many days a week does Chris Bumstead workout?
A1: Chris Bumstead typically works out six days a week, with each day dedicated to a specific muscle group. The seventh day is for rest and recovery.
Q2: What is the focus of the CBUM workout routine?
A2: The CBUM workout routine focuses on comprehensive fitness, including strength training, targeted muscle development, and cardiovascular fitness. It emphasizes the importance of balance, rest, and nutrition in achieving fitness goals.
Q3: How important is diet in the CBUM workout routine?
A3: Diet plays a crucial role in CBUM’s workout routine. Chris follows a balanced diet, high in protein, moderate in carbohydrates, and low in fat. This nutritional plan supports his training and recovery needs, fuelling his intense workouts and aiding in muscle building and recovery.
Q4: What does Chris Bumstead’s rest day involve?
A4: Chris Bumstead’s rest day involves active recovery, including proper nutrition, hydration, and quality sleep. He emphasizes the importance of giving the body time to rest and repair itself to achieve fitness goals.
Q5: Can I follow the exact same workout and diet as Chris Bumstead?
A5: While the CBUM workout routine and diet provide a good blueprint, remember that individual needs may vary. It’s crucial to tailor any workout routine and diet to your personal abilities, goals, and lifestyle.
