Chris Bumstead Workout Routine: Ultimate 2024 Training Routine

As the reigning 5-time Classic Physique Mr. Olympia, Chris Bumstead (a.k.a. Cbum) continues to set the standard for aesthetics, balance, and elite-level performance. Chris Bumstead Workout Routine, a mix of golden-era proportions and modern muscle density, has made him one of the most admired physiques in bodybuilding history.

In an industry that often favors size over symmetry, Bumstead stands apart. His physique draws comparisons to legends like Arnold Schwarzenegger, Frank Zane, and Serge Nubret—bodybuilders who embodied the artistic side of muscle building.

Now, as he prepares for his sixth Olympia title in 2024, Chris has retooled his workout routine and diet for continued dominance. Let’s break down the exact plan that fuels Chris Bumstead Workout Routine rise—and how you can apply it to your own training.

Chris Bumstead Workout Routine (2024 Offseason)

Bumstead doesn’t follow a typical 7-day “bro split.” Instead, he prefers a 9-day training cycle, giving him more flexibility to focus on recovery and push intensity where needed. Each workout is designed with intelligent volume, strict tempo, and advanced intensity techniques like tri-sets, supersets, and German Volume Training (GVT).

🗓️ 9-Day Split Overview

1. Chest, Triceps & Rear Delts

2. Back & Biceps

3. Quads & Calves

4. Rest

5. Shoulders

6. Arms

7. Chest & Back

8. Hamstrings, Glutes & Calves

9. Rest

 Day 1: Chest, Triceps & Rear Delts

Chris kicks off with incline dumbbell presses, emphasizing time under tension and slow eccentrics. This is followed by brutal 10×10 sets on the machine press (GVT). He finishes with tri-sets and supersets targeting the triceps and rear delts.

Sample Workout:

• Incline Dumbbell Press – 4×6-8

• Machine Chest Press (GVT) – 10×10

• Tri-Set: JM Press, Dips, Overhead Extensions – 2 sets each

• Superset: Single-Arm Cable Extension & Face Pulls – 3×12-15

 Day 2: Back & Biceps

Chris uses supinated barbell rows and chest-supported dumbbell rows to fully stretch and contract the lats. Biceps are targeted with tri-sets, and he ends with a back/biceps superset.

Sample Workout:

• Barbell Rows (Underhand) – 4×6-8

• Chest-Supported Row (GVT) – 10×10

• Tri-Set: EZ Preacher Curl, Reverse Curl, Cable Curl – 4 sets

• Superset: Machine Pullover & Preacher Curl (Fat Gripz) – 3×10-12

 Day 3: Quads & Calves

Barbell squats are out. Instead, Chris starts with belt squats, then moves into a killer tri-set of pendulum squats, hack squats, and leg presses. He finishes with inner thigh work and calf raises.

Sample Workout:

• Belt Squats – 3- 4×10-12

• Tri-Set: Pendulum Squat, Hack Squat, Leg Press – 3 sets

• Superset: Leg Extension & Hip Adduction – 3×10-15

• Seated Calf Raises – 3×12-15

Day 4: Rest

Day 5: Shoulders

A lighter day in terms of CNS fatigue, but still high volume. He focuses on side delts, rear delts, and overhead pressing using machines and dumbbells.

Sample Workout:

• Side Raises (Cable or Machine) – 4×10- 15

• Machine Shoulder Press – 4×8-10

• Superset: Reverse Pec Deck & Dumbbell Side Raise – 4 sets

• Seated DB Shoulder Press – 3×10-12

 Day 6: Arms

One of Chris’s highest-volume sessions, this 31-set arm workout is built on tri-sets and supersets to obliterate the biceps and triceps.

Sample Workout:

• Tri-Set: Rope Overhead, Skull Crushers, Pressdowns – 4×10-12

• Tri-Set: Reverse Preacher, Incline Curl, Machine Curl – 4×10-12

• Superset: Machine Dips & Bodyweight Dips – 2 sets

• Hammer Curls – 3×10-12

 Day 7: Chest & Back

Throwback to Arnold-style training. Chris pairs agonist-antagonist supersets to maximize blood flow, pump, and training density.

Sample Workout:

• Superset: Incline DB Press & Lat Pulldown – 4×10-12

• Superset: T-Bar Row & Machine Press – 4×10-12

• Superset: Machine Fly & Pullover – 4×10-12

• Cable Crunches – 3×15-20

Day 8: Hamstrings, Glutes & Calves

This session is devoted to posterior chain work, starting with a tri-set for hip and hamstring activation, then moving into compound lifts.

Sample Workout:

• Tri-Set: Hip Abduction, Leg Curl, Hip Adduction – 3 sets

• Hip Thrust Machine – 3×10-12

• Barbell Stiff-Leg Deadlift – 3×6-8

• Lying Leg Curl – 3×10-12

• Standing Calf Raise – 3×10-12

Day 9: Rest

Chris Bumstead Offseason Diet Plan (2024)

At 250–260 lbs in the offseason, Chris eats ~4,500 calories/day, focusing on clean, whole foods—lean meats, rice, sweet potatoes, and strategic supplementation.

Sample Day of Eating:

 Breakfast

• Filet Mignon

• Protein Shake (1.5 scoops)

• Oatmeal with blueberries & banana

• Almond butter

 Pre-Workout

• Ground turkey

• Japanese sweet potatoes

Post-Workout

• Protein shake + Carb powder

Snack

• Turkey breast

• Pasta with olive oil

Dinner

• Salmon burgers

• White rice

• Avocado and veggies

Macros:

• ~340g protein

• ~450g carbs

• ~150g fat

Want to Train Like Cbum? Here’s What You Can Learn

You may not be Mr. Olympia, but you can apply these powerful lessons:

1. Train With Purpose

Chris uses double progression—increasing reps before adding weight. It’s not about doing more, it’s about doing better.

2. Use Advanced Techniques

• Tri-sets/Supersets: More volume, less rest

• German Volume Training: Old-school pain = new gains

• Tempo Control: Master the rep, not just the weight

3. Track Your Nutrition

Chris doesn’t guess. He tracks. Even pros do this to stay on course. Whether bulking or cutting, you need to know what’s going in.

Final Thoughts: The Blueprint Is Simple—But Not Easy

Chris Bumstead’s workout routine and diet prove that elite performance comes down to consistency, precision, and hard work. His methods aren’t revolutionary, but his execution is flawless.

He trains with intensity, eats with structure, and recovers with purpose. The result? One of the most respected and emulated physiques in the world.

If you’re serious about transforming your body in 2024, there’s no better blueprint than the Chris Bumstead workout routine. If you need more information, visit our site.