Chris Bumstead’s Workout Routine, Diet Plan, and Supplements

Chris Bumstead's Workout Routine Diet Plan  Supplements

When it comes to weight, sports, and pushing yourself to reach your fitness goals, there is no single approach that works for everyone. However, if you’ve heard of Chris Bumstead, a competitive bodybuilder who has surprised the world with his incredible physique, you might want to take a closer look at his workout routine, diet plan, and supplements.

Chris Bumstead’s workout routine is dedicated and intense, starting with a focus on heavy compound exercises such as deadlifts, bench presses, and barbell squats. He also incorporates isolation exercises like lateral raises and leg extensions to shape and strengthen his muscles. Each workout consists of multiple sets and reps, providing a challenge for those who are looking to push themselves to the limit.

Workout Routine

Workout Routine

  • Monday: Chest and triceps
  • Tuesday: Back and biceps
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Rest day
  • Saturday: Full body
  • Sunday: Rest day

Chris Bumstead’s diet plan is also an important aspect of his success. He follows a high-protein diet, including foods like oatmeal, chicken, steak, and whey protein shakes. These provide him with the necessary nutrients to fuel his workouts and aid in muscle recovery. He also emphasizes the importance of consuming enough calories to support his intense training process.

Diet Plan

Meal Food
Breakfast Oatmeal with protein shake
Lunch Chicken breast with vegetables
Snack Steak with sweet potato
Dinner Salmon with brown rice
Snack Whey protein shake

In addition to his workout routine and diet plan, Chris Bumstead also takes supplements to enhance his performance and recovery. He incorporates pre-workouts for an extra boost of energy and focus during his intense training sessions. He also includes supplements like whey protein shakes and BCAAs (branch-chain amino acids) to support muscle growth and repair.


  1. Pre-workout
  2. Whey protein shake
  3. BCAAs

If you’re looking to improve your own fitness journey, taking inspiration from successful athletes like Chris Bumstead can be a great advantage. However, it’s important to remember that what works for one person may not work for another. It’s always best to consult with a fitness professional or nutritionist to create a personalized workout routine, diet plan, and supplement regimen that suits your individual needs and goals.

Quick Summary

Chris Bumstead’s workout routine, diet plan, and supplements provide him with a competitive advantage in the world of bodybuilding. As a dedicated athlete, Bumstead starts his day with a high-protein breakfast consisting of whey protein, oatmeal, and peanut butter. This combination fuels his body and sets him up for success.

When it comes to his workouts, Bumstead follows a structured routine that targets different muscle groups throughout the week. He focuses on compound exercises like deadlifts, barbell bench presses, and dumbbell pulldowns, which help him build strength and improve overall muscle shape.

On Wednesdays and Thursdays, Bumstead includes specific exercises such as leg extensions and reverse grip pulldowns to further enhance his physique. He understands the importance of rest and allows himself adequate time to recover before pushing himself to the limit again.

To aid in the recovery process, Bumstead incorporates pre-workout supplements into his daily routine. These supplements help him maintain energy levels and maximize his performance during each training session. Additionally, he takes a high-protein supplement post-workout to support muscle growth and repair.

In terms of diet, Bumstead follows a strict meal plan that includes lean proteins, complex carbohydrates, and healthy fats. He avoids processed foods and focuses on natural, nutrient-dense options like chicken breast, sweet potatoes, and avocados. This balanced approach ensures he is fueling his body with the necessary nutrients to support his training and maintain a competitive edge.

His Stats

When it comes to his stats, Chris Bumstead is a dedicated and hardworking individual. He follows a strict daily workout routine and diet plan to keep himself in peak shape. With a single-minded focus on building and toning his muscles, it’s no surprise that he has achieved such impressive results.

Chris Bumstead’s workout routine includes a variety of exercises, including deadlifts, bench press, dumbbell extensions, pulldowns, lateral raises, and reverse barbell curls. He performs multiple sets of each exercise, pushing himself to the limit with heavy weights and high intensity. His dedication to his workout routine is evident in the sculpted physique he has achieved.

When it comes to his diet, Chris Bumstead focuses on consuming a high-protein intake. He starts his day with a protein shake and follows it up with meals that consist of oatmeal, lean meats, eggs, and other high-protein foods. He also takes supplements such as whey protein and pre-workouts to support his muscle growth and performance.

Monday Tuesday Wednesday Thursday
Bench Press Pulldowns Lateral Raises Rest
Deadlifts Dumbbell Extensions Reverse Barbell Curls Rest
Sets: 4-5 Sets: 4-5 Sets: 4-5 Rest
Sets: 4-5 Rest
  • Chris Bumstead takes advantage of his competitive nature and pushes himself to excel in his workouts.
  • He has seen great progress in his physique and continues to surprise himself with his own strength and abilities.
  • Chris Bumstead’s dedication and hard work in the gym and in the kitchen have paid off, as he has become one of the top bodybuilders in the world.
  • If you haven’t already heard of Chris Bumstead, it’s time to take notice of this rising star in the fitness industry.

Chris Bumstead’s Workout Routine

Chris Bumstead, a competitive sports bodybuilder, has a dedicated workout routine that helps him stay in top shape. He focuses on different muscle groups each day, allowing ample time for rest and recovery. Bumsteads’s workout routines consist of various exercises such as pulldowns, bench presses, dumbbell curls, reverse grip pulldowns, and barbell extensions.

When it comes to sets and reps, Bumsteads does a high-volume approach. He usually performs multiple sets of each exercise, ranging from 3 to 5 sets, with rep ranges varying between 8 to 12 reps per set. This approach helps him build muscle mass and strength effectively.

In terms of his diet, Bumsteads follows a high-protein diet to support his muscle growth and recovery. He includes foods like lean meats, eggs, oatmeal, and peanut butter in his daily meals. Additionally, he also takes supplements like whey protein shakes to ensure he meets his protein requirements.

  • Pulldowns
  • Bench presses
  • Dumbbell curls
  • Reverse grip pulldowns
  • Barbell extensions

On Monday and Thursday, Bumsteads focuses on his back and biceps by doing exercises like pulldowns and dumbbell curls. On Tuesday and Friday, he targets his chest and triceps with exercises like bench presses and barbell extensions. Wednesday is his leg day, where he performs exercises like squats and deadlifts.

Bumsteads also incorporates surprise exercises to challenge himself and keep his workouts exciting. He might add in lateral raises or other isolation exercises to target specific muscle groups. Overall, his workout routine is well-balanced, allowing him to continuously progress and achieve his desired physique.

Monday Hamstrings/Glutes

When it comes to bodybuilders and their workout routines, Monday is often a dedicated day for training the lower body. For Chris Bumstead, a competitive bodybuilder, Monday is all about focusing on his hamstrings and glutes to develop those strong and defined legs.

In his routine, Chris starts off with hamstring exercises such as deadlifts, hamstring curls, and reverse hyperextensions. These exercises target the back of the legs, helping to shape and strengthen the muscles. He also includes glute exercises like hip thrusts and cable kickbacks to specifically target and build the glute muscles.

To fuel his workout, Chris follows a high-protein diet plan that includes foods like oatmeal, whey protein shakes, and peanut butter. These foods provide the necessary nutrients to support muscle growth and recovery. Additionally, he may also use supplements like pre-workouts and amino acids to enhance his performance and aid in the muscle-building process.

If you’re looking to incorporate Chris Bumstead’s Monday hamstrings/glutes workout into your own routine, try starting with a combination of deadlifts, hamstring curls, and reverse hyperextensions for your hamstrings. For your glutes, include exercises like hip thrusts and cable kickbacks. Don’t forget to fuel your workout with a high-protein diet and any necessary supplements to support your muscle growth and recovery.

Tuesday Back

When it comes to back day, Chris Bumstead’s workout routine is no joke. His bench starts off with a competitive mindset, fueled by a high-protein oatmeal breakfast to provide the necessary energy and nutrients for a grueling workout. Bumstead’s daily diet consists of foods that help him stay in shape and fuel his muscles for the intense weightlifting sessions.

One advantage Bumstead has heard about and takes advantage of is the use of supplements. He incorporates whey protein into his diet, which helps support muscle growth and recovery. Pre-workouts and supplements like this can give a boost of energy and focus during workouts, helping him push harder in the gym.

For his back workout, Bumstead incorporates a variety of exercises. This includes dumbbell pullovers, barbell rows, and single-arm dumbbell rows. He also does lat pulldowns and reverse grip pulldowns to target different areas of his back. This diverse approach helps him achieve a well-rounded and balanced physique.

Chris Bumstead’s Tuesday Back Workout

  • Dumbbell Pullovers – 4 sets of 12-15 reps
  • Barbell Rows – 4 sets of 8-10 reps
  • Single-arm Dumbbell Rows – 4 sets of 8-10 reps per arm
  • Lat Pulldowns – 4 sets of 10-12 reps
  • Reverse Grip Pulldowns – 4 sets of 10-12 reps

To give his muscles the fuel they need for recovery, Bumstead has a post-workout shake that contains whey protein and other essential nutrients. This helps replenish his energy stores and aids in muscle repair and growth.

After his intense Tuesday back workout, Bumstead takes a rest day on Wednesday to allow his body to recover and prepare for the next session. The rest day is just as important as the workout days to ensure optimal performance and avoid overtraining.

When it comes to his nutrition, Chris Bumstead’s diet plan doesn’t skimp on calories and nutrients. He includes healthy fats like peanut butter in his diet, which provide sustained energy and support muscle growth. He also focuses on high-quality carbohydrates and lean proteins to fuel his workouts and support muscle recovery.

If you’re looking to challenge yourself with a dedicated back workout, take a page out of Chris Bumstead’s book. Incorporate exercises such as dumbbell pullovers, barbell rows, and lat pulldowns into your routine. Fuel your muscles with high-protein foods and consider adding whey protein as a supplement to support muscle growth and recovery.

Wednesday Shoulders & Triceps

When it comes to working out your shoulders and triceps, Wednesday is the day to surprise yourself with the intensity of your training session. Just like Chris Bumstead, a competitive bodybuilder, does in his workout routine, you can incorporate a variety of exercises to target different muscle groups and maximize your gains.

A typical Wednesday workout for shoulders and triceps starts with compound exercises like barbell and dumbbell shoulder presses, which work your deltoids and triceps. These exercises help build strength and size in these muscle groups. After that, you can move on to isolation exercises such as lateral raises, reverse flyes, and cable pulldowns to further shape and define your shoulders.

Exercise Sets Reps
Barbell Shoulder Press 4 8-10
Dumbbell Shoulder Press 4 8-10
Lateral Raises 3 10-12
Reverse Flyes 3 10-12
Cable Pulldowns 3 10-12

In addition to your shoulder exercises, it’s important to dedicate some time to training your triceps. A few exercises you can include in your routine are tricep extensions, close grip bench press, and tricep dips. These exercises target the three heads of the triceps and help build size and strength. Aim for 3-4 sets of 8-10 reps for each exercise.

To further support the muscle repair and growth process, consider incorporating a high-protein supplement into your daily diet. Whey protein shakes can be a convenient option for post-workout recovery. Additionally, make sure to include other protein-rich foods like chicken, fish, and lean meats in your meals.

Rest is equally important in your muscle-building journey. While dedicated bodybuilders like Chris Bumstead may follow intense workout routines, it’s crucial to listen to your body and give it the rest it needs. On Thursdays, give yourself a break or focus on a different muscle group to avoid burnout.

Thursday Chest/Biceps

Thursday Chest/Biceps

Thursday is dedicated to working on your chest and biceps. This is a crucial part of Chris Bumstead’s workout routines, which are designed to help him maintain his competitive physique. So, let’s take a look at what his Thursday routine consists of.

For chest exercises, Chris includes bench press, dumbbell pullovers, and seated chest press in his routine. These exercises target the different muscles in the chest and help in overall chest development. Chris also includes dumbbell lateral raises and cable flyes to target the shoulders and improve the overall shape of the chest.

Biceps exercises are equally important, and Chris incorporates barbell curls, hammer curls, and concentration curls into his routine. These exercises help in sculpting and strengthening the biceps muscles.

When it comes to diet, Chris relies on high-protein foods to fuel his workouts and aid in muscle recovery. Foods like oatmeal, chicken breast, steak, and peanut butter are a part of his daily diet. Chris also supplements his diet with whey protein shakes to ensure he meets his protein requirements.

Pre-workout supplements also play a role in Chris’ Thursday routine. He takes a pre-workout supplement to give himself an energy boost and increase focus during his workouts. He also uses a supplement for post-workout recovery to aid in muscle repair and growth.

Chest exercises Biceps exercises
Bench press Barbell curls
Dumbbell pullovers Hammer curls
Seated chest press Concentration curls
Dumbbell lateral raises
Cable flyes
  • Remember to warm up before starting your workout to prevent injuries.
  • Perform 3-4 sets of each exercise with 8-12 reps per set.
  • Choose a weight that challenges you but allows you to maintain proper form.
  • Rest for 1-2 minutes between sets to allow your muscles to recover.
  • Don’t forget to stretch after your workout to improve flexibility.

So, if you’re looking to tone and strengthen your chest and biceps, take advantage of Chris Bumstead’s Thursday routine and incorporate these exercises into your own workout.

Friday Quads

When it comes to building impressive quads, Chris Bumstead’s workout routine will not disappoint. On Fridays, Bumstead focuses on his leg muscles with a high-intensity quad workout that consists of exercises targeting different areas of the quads.

This dedicated bodybuilder starts his quad workout with barbell squats, which are known to be one of the most effective exercises for building leg muscles. He then moves on to leg press and hack squats to further target the quads.

One surprising exercise in Bumstead’s quad routine is the reverse hack squat, which helps emphasize the development of the lower quad muscles. He also includes leg extensions and single-leg dumbbell lunges to work on muscle isolation and balance.

To complete his quad workout, Bumstead adds in sets of walking lunges and heavy leg curls to fully exhaust the quads. This comprehensive routine ensures that all areas of the quads are targeted and worked to their maximum potential.

In terms of supplements, Bumstead incorporates whey protein, a staple in most bodybuilders’ diets, to aid in muscle recovery and growth. He also takes pre-workouts to give him an extra boost of energy and focus during his intense training sessions.

When it comes to nutrition, Bumstead follows a high-protein diet to fuel his muscles and promote muscle growth. He includes foods such as lean meats, eggs, and fish, as well as complex carbohydrates like oatmeal and rice. Healthy fats, such as peanut butter and avocados, are also part of his diet to provide necessary energy and support overall health.

In conclusion, Bumstead’s quad workout routine on Fridays is filled with exercises that target all areas of the quads. By incorporating a combination of compound and isolation exercises, he ensures that his quadriceps muscles are fully challenged and stimulated for growth. With proper nutrition and supplementation, Bumstead gives himself a competitive advantage in sports and keeps his physique in top shape.

– Saturday/Sunday Rest

When it comes to Chris Bumstead’s workout routine, even the weekends are not exempt from the importance of rest. Saturdays and Sundays are designated as rest days in his training schedule. These rest days are crucial for allowing the muscles to recover and repair, which is essential for muscle growth and overall progress.

While it may be tempting to continue pushing yourself in the gym even on rest days, it’s important to take advantage of the reverse process that occurs during rest. Rest days give your muscles a break from the daily heavy lifting and allow them to restore themselves, leading to improved performance when you return to your dedicated workout routine.

So, instead of hitting the gym on Saturdays and Sundays, give yourself a break and focus on giving your muscles the rest they need. Use this time to engage in active recovery activities such as stretching, yoga, or low-intensity cardio. This will help improve flexibility, prevent injuries, and promote overall well-being.

Chris Bumstead’s Workout Principles

When it comes to his workout routine, Chris Bumstead follows some key principles that have helped him achieve his impressive physique. One important aspect that sets him apart from other bodybuilders is his commitment to rest and recovery. Bumstead understands the importance of giving his muscles time to recover and grow, and he makes sure to include rest days in his weekly training schedule. This allows his body to repair and rebuild the muscles that were broken down during his intense workouts.

In addition to rest, Bumstead also pays careful attention to his diet and ensures he is fueling his body with the right foods. He believes in the power of high-protein meals to support muscle growth and recovery, and one of his favorite pre-workout meals is a bowl of oatmeal with a scoop of whey protein. This combination provides him with the energy and nutrients he needs to power through his workouts and support the muscle-building process.

When it comes to his actual workout routine, Bumstead’s training split starts on Monday with a chest and triceps workout. He incorporates exercises like bench press, dumbbell flyes, and tricep pushdowns to target these muscle groups. On Wednesday, Bumstead focuses on back and biceps, performing exercises like deadlifts, bent-over rows, and dumbbell curls.

Monday (Chest & Triceps) Wednesday (Back & Biceps)
Bench Press Deadlifts
Dumbbell Flyes Bent-Over Rows
Tricep Pushdowns Dumbbell Curls

Thursday is a surprise day for Bumstead, where he chooses a muscle group that he feels needs extra attention and targets it with specific exercises. Throughout the week, he also incorporates other workouts to work on different muscle groups, such as lateral pulldowns for his shoulders and tricep extensions for his triceps.

Bumstead is dedicated to his workouts and pushes himself to new limits each day. He believes in the importance of progressive overload, gradually increasing the weight and intensity of his exercises to continually challenge his muscles. Bumstead also takes advantage of supplements, such as a post-workout whey protein shake, to support his muscle recovery and growth.

Chris Bumstead’s Diet Plan

Chris Bumstead is a competitive bodybuilder known for his dedication to his diet and training routines. His diet plan is an essential part of his daily routine and plays a significant role in achieving his desired shape.

The Chris Bumstead diet plan involves a structured eating schedule with specific macronutrient ratios. His diet is high in protein and involves several meals throughout the day. He often starts his day with a high-protein meal, such as oatmeal with a protein shake.

On workout days, Bumstead incorporates pre- and post-workout supplements into his diet. These supplements include whey protein shakes to support muscle recovery and growth. He also includes a variety of foods like chicken, steak, rice, potatoes, and peanut butter to fuel his body and provide the necessary nutrients.

Chris Bumstead also follows a reverse dieting process to maintain his physique. This involves gradually increasing calorie intake after a period of caloric deficit to prevent excessive weight gain. This allows him to stay in shape while avoiding the negative effects of restrictive dieting.

Notably, Bumstead’s diet plan is quite flexible, allowing him to enjoy some of his favorite foods. He occasionally includes cheat meals, which can vary from pizza to ice cream, to satisfy his cravings and avoid feeling deprived.

Does Chris Bumstead Take Any Supplements?

When it comes to his daily workout routine, Chris Bumstead is known for his dedication and commitment to maintaining a competitive edge in the world of bodybuilding. Many people may be surprised to learn that he does not rely heavily on supplements to achieve his impressive physique.

While Chris Bumstead doesn’t take a single supplement, he believes in getting his nutrients from whole foods. He is a firm believer in the power of a balanced diet to fuel his workouts and promote muscle growth. Bumstead starts his day with a high-protein breakfast, often including oatmeal and eggs to provide a steady source of energy. Throughout the day, he consumes a variety of nutritious foods, such as lean meats, vegetables, and healthy fats like peanut butter.

When it comes to his workout routine, Bumstead focuses on compound exercises to target multiple muscle groups at once. He incorporates exercises like barbell bench press, dumbbell lateral raises, and deadlifts into his routines. Bumstead also prioritizes rest and recovery to allow his muscles to heal and grow.

While Chris Bumstead may not rely on supplements, he is dedicated to pushing himself and constantly improving his physique. He believes that hard work and consistency are the keys to success in his fitness journey. So, if you’re looking to achieve a similar level of strength and shape, take Bumstead’s lead and focus on a well-balanced diet and a dedicated workout routine.

Whey Protein Shake: The High-Protein Miracle Supplement

When it comes to competitive bodybuilding, it’s no surprise that high-protein diets play a crucial role in achieving and maintaining a chiseled physique. And one supplement that has gained popularity among professional bodybuilders like Chris Bumstead is whey protein shake.

Whey protein shake is a high-quality protein powder derived from milk during the cheese-making process. This protein supplement is known for its easy digestibility and rapid absorption, making it an ideal choice for individuals looking to maximize their protein intake without overloading their digestive system.

For Chris Bumstead and many other dedicated athletes, including a whey protein shake in their daily routine is a game-changer. This supplement helps them meet their high protein requirements, which are essential for muscle growth and recovery.

Chris Bumstead’s weekly workout routine starts with heavy compound exercises like barbell squats, deadlifts, and bench press to target major muscle groups. On Wednesday, he focuses on posterior chain muscles with exercises like dumbbell rows and reverse pulldowns. And on Thursday, he hones in on his arms with tricep extensions and lateral dumbbell raises.

But high-intensity workouts alone aren’t enough to achieve the desired results. That’s where whey protein shakes come into play. By consuming a protein shake before or after their workout, bodybuilders like Bumstead give their muscles the advantage they need to recover and grow.

Benefits of Whey Protein Shake:

Benefits of Whey Protein Shake:

Here are some key benefits of whey protein shake:

  • Provides a high amount of protein in a convenient and easy-to-consume form.
  • Rapidly absorbed by the body, allowing for quick muscle recovery and growth.
  • Supports optimal energy levels during intense workouts.
  • Helps to curb hunger and control cravings, promoting weight management.
  • Contains essential amino acids that contribute to muscle repair and growth.

So, if you’ve heard the buzz surrounding Chris Bumstead’s workout routine, don’t miss out on incorporating a high-quality whey protein shake into your diet. Whether you’re a competitive bodybuilder or simply aiming to improve your overall fitness, this supplement can help you take your gains to the next level.


When it comes to Chris Bumstead’s workout routine and diet plan, pre-workout supplementation plays a crucial role. Pre-workout supplements are designed to provide an energy boost, enhance focus, and improve performance during workouts. Bumsteads’ pre-workout routine starts with a whey protein shake, providing his muscles with the necessary nutrients to fuel his intense workouts.

On Mondays and Thursdays, Bumstead dedicates his training to the back and shoulders. He starts with four sets of barbell rows and four sets of lat pulldowns, targeting his back muscles. This is followed by four sets of lateral raises and dumbbell shoulder presses for his shoulder development. To gain an advantage in his competitive sports, Bumstead also includes reverse flyes and cable extensions in his routine.

Wednesday’s workout focuses on legs, where Bumstead performs four sets of squats to work his quadriceps, hamstrings, and glutes. He then moves on to four sets of leg presses and four sets of Romanian deadlifts, further targeting these muscles. To complement his heavy leg day, he includes lunges and calf raises in his routine.

Monday and Thursday Wednesday
  • Barbell Rows
  • Lat Pulldowns
  • Lateral Raises
  • Dumbbell Shoulder Presses
  • Reverse Flyes
  • Cable Extensions
  • Squats
  • Leg Presses
  • Romanian Deadlifts
  • Lunges
  • Calf Raises

When it comes to Bumstead’s diet, he focuses on consuming high-protein foods to support muscle growth and recovery. He includes foods like oatmeal, peanut butter, and lean meats in his daily meals. This helps him maintain his physique and fuel his intense workouts.

In conclusion, pre-workout supplementation is an essential part of Chris Bumstead’s workout routine. By including a whey protein shake in his pre-workout routine and following dedicated workout routines for different muscle groups, Bumstead ensures that he is able to push himself to his limits and achieve his fitness goals.

Are You Ready For Chris Bumstead’s Workout Routine?

If you’re looking to get in shape and gain some serious muscle, you may have heard of Chris Bumstead and his high-protein workout routine. Bumstead, a professional bodybuilder and two-time Mr. Olympia winner, has a dedicated workout routine that focuses on building strength and size.

When it comes to weight training, Bumstead’s routine includes a variety of exercises that target different muscle groups. His workouts are intense and challenging, but they are designed to help you achieve the best results. From bench presses and barbell squats to lateral pulldowns and deadlifts, Bumstead’s routines cover all the major muscle groups.

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Legs
  • Thursday: Shoulders and Traps
  • Friday: Arms
  • Saturday: Rest
  • Sunday: Rest

In addition to his workout routine, Bumstead also pays close attention to his diet. He follows a high-protein diet that includes foods such as chicken, steak, eggs, and whey protein. Bumstead also supplements his diet with protein shakes and pre-workouts to give himself an extra boost of energy and help with muscle recovery.

If you’re looking to get the most out of your workout routine, it’s important to take advantage of rest days. Bumstead believes that rest days are just as important as workout days, as they allow your muscles to recover and grow. So don’t forget to give yourself some time to rest and recharge!

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