Exclusive CBUM Workout Guide

The training blueprint that helped him secure six Mr. Olympia titles and cement his legacy in bodybuilding.

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Today we're going to talk about THE workout, which the one and only Chris Bumstead used to achieve 6 Mr. Olympia titles.

Whether you’re looking to train like a champion or simply optimize your regimen, this guide breaks down CBUM’s legendary workout split approach so you can apply his principles to your fitness journey.

During his peak years, Chris followed a 9-day training cycle, focusing on both intensity and recovery to maximize muscle growth:

1. Chest, Triceps, and Rear Delts

2. Back and Biceps

3. Quads and Calves

4. Rest

5. Shoulders

6. Arms

7. Chest and Back

8. Hamstrings, Glutes, and Calves

9. Rest

“This structure allowed for optimal recovery, enabling Chris to push each muscle group to its limits without excessive fatigue” - Hany Rambod

Chest, Triceps, and Rear Delts

CBUM always starts strong and for good reason. His chest days combine heavy pressing with insane volume to carve that upper shelf. He focuses on tempo, control, and total contraction.

Workout Plan:

1. Incline Dumbbell Press – 4 sets x 6-8 reps

2. Machine Chest Press (German Volume Training - GVT) – 10 sets x 10 reps

3. Tri-set:

   1. Barbell JM Press – 2 sets x 8-10 reps

   2. Machine Dips – 2 sets x 10-12 reps

   3. Standing Overhead Cable Tri Extension – 2 sets x 12-15 reps

4. Superset:

   1. Standing Single-Arm Forward Cable Extension – 3 sets x 12-15 reps

   2. Cable Facepull – 3 sets x 12-15 reps

Back and Biceps

Chris focuses on using full range of motion to hit every fiber. His goal? Stretch, squeeze, and grow.

Workout Plan:

1. Underhand Grip Barbell Row – 4 sets x 6-8 reps

2. Chest-supported dumbbell Row (GVT) – 10 sets x 10 reps

3. Tri-set:

   1. EZ Bar Preacher Curl – 4 sets x 8-10 reps

   2. Standing Reverse Grip EZ Bar Curl – 4 sets x 10-12 reps

   3. Low Pulley Cable Curl – 4 sets x 12-15 reps

4. Superset:

   1. Machine Pullover – 3 sets x 10-12 reps

   2. Fat Gripz Machine Preacher Curl – 3 sets x 12-15 reps

Quads and Calves

Later in his career, CBUM ditched barbell squats to protect his joints, but that didn’t mean skipping leg day. He built freaky quads with controlled volume, smart machines, and brutal supersets.

Workout Plan:

1. Squat – 3-4 sets x 10-12 reps

2. Superset:

   1. Leg extension – 3 sets x 10-12 reps

   2. Bulgarian Split Squat – 3 sets x 10-12 reps

3. Superset:

   1. Pendulum squats – 3 sets x 10-12 reps

   2. Calf press – 3 sets x 12-15 reps

Arms

Chris’s arm days are high-volume, high-effort, and super-structured. It’s not just curls and pumps, it’s about building balance between biceps and triceps with smart programming.

Workout Plan:

1. Pull Ups - 3 sets x 10-12 reps

2. Superset:

   1. Tricep Pushown - 3 sets x 10-12 reps

   2. Tricep Overhead - 3 sets x 10-12 reps

3. Superset:

   1. Dumbbell curl - 3 sets x 10-12 reps

   2. Hammer curl - 3 sets x 10-12 reps

4. Superset:

   1. Seated hammer curl - 3 sets x 10-12 reps

   2. Rope cable curl - 3 sets x 10-12 reps

5. Superset:

   1. Facepull - 3 sets x 10-12 reps

   2. Cable Lateral Raises - 3 sets x 10-12 reps

Shoulders

CBUM believes shoulders are what complete a stage-worthy physique, capped delts give width, symmetry, and that classic aesthetic. This workout blends machine precision with free weight power to fully isolate each delt head and maximize the pump.

1. Warm-up - Light shoulder presses to activate and pump blood into the shoulders

2. Machine Lateral Raises - 7 sets x 8-12 reps

3. Dumbbell Shoulder Press - 4 sets x 8-10 reps

4. Single Arm Cable Lateral Raises - 2 sets x 8-10 reps per arm

5. Cable Front Raises - 3 sets x 8-10 reps

6. Reverse Pec Deck Flies - 3 sets x 8-10 reps

Chest and Back

Chris pairs chest and back together in a superset style to maximize workout density and muscle pump. This combination not only saves time but also enhances muscle endurance and vascularity by keeping opposing muscle groups engaged back-to-back.

1. Superset:

   1. Dumbbell Incline Bench Press - 4 sets x 8–10 reps

   2. Pull-Ups – 4 sets x 10–12 reps

2. Machine T-Bar Row – 4 sets x 10–12 reps

3. Incline Machine Chest Press – 4 sets x 10–12 reps

4. Superset:

   1. Machine High Row - 3 sets x 10–12 reps

   2. Push-Ups - 3 sets x 10–12 reps

5. Incline Bench Press - 3 sets x 10–12 reps

6. Incline Bench Press Isometric Holds – 3 sets x 20–30 seconds

Hamstrings, Glutes, and Calves

To build a balanced and powerful lower body, Chris targets hamstrings, glutes, and calves with a mix of isolation and compound movements. This routine emphasizes both strength and muscle shaping, helping prevent imbalances and enhancing overall leg aesthetics.

1. Warm-up – Light cardio (5–10 minutes) and dynamic leg stretches to activate the lower body

2. Lying Leg Curls – 4 sets x 10–12 reps

3. Dumbbell Romanian Deadlifts (RDLs) – 4 sets x 8–10 reps

4. Leg Press (Hamstring Focus – feet high on platform) – 4 sets x 10–12 reps

5. Seated Leg Curls – 3 sets x 12–15 reps

6. Hyperextensions (Glute & Hamstring Focus) – 3 sets x 10–12 reps

7. Hip Adductor Machine – 3 sets x 10–12 reps

8. Calf Raises on Leg Press Machine – 4 sets x 12–15 reps

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Key Takeways

1. Progressive Overload is Key. Chris focused on double progression, ensuring that reps increased before adding weight.

2. High-Volume, Intensity-Based Training

   1. Tri-sets & supersets maximize training efficiency.

   2. Slow negatives & controlled tempo enhance mind-muscle connection.

   3. German Volume Training (GVT) develops muscle endurance and hypertrophy.

3. Smart Recovery

“Chris strategically spaced his workouts to avoid overtraining, ensuring peak performance in every session.” - Hany Rambod

Chris Bumstead’s training was built on intelligent programming, intensity, and precision. His workouts combined time-tested bodybuilding principles with modern recovery techniques, helping him sculpt one of the most admired physiques in history.

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