How to Work Out and Diet Like Chris Bumstead

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Last Updated on October 20, 2022 by admin

Bodybuilders follow a strict diet and workout routine to keep their physique looking sharp and perfect, and Chris Bumstead is no different.

Chris Bumstead is a world-famous bodybuilder and Mr. Olympia champion, who many consider having the ideal physique from all of the hard work and effort he has put into his extensive training. 

How does Chris Bumstead do it? Follow this guide to take a look at his workout and diet routines that have helped him get into the shape he is in now. If you are new to bodybuilding, Chris’ workout and diet routine will be a great insight into what bodybuilding has in store for you. 

Find out how to work out and diet like Chris Bumstead to keep you in the best shape possible. Although it takes a lot of work to become a bodybuilder, it is very rewarding and helps you to get the physique that you want. Here is an insight into the daily life of a bodybuilder. 


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Bodybuilders have to follow a strict diet plan to maintain their physique, and Chris Bumstead’s diet plan is no different. He eats approximately 6,500 calories a day over the course of 6 meals.

A bodybuilding diet is high in carbohydrates and protein as the aim of the bodybuilding diet is to reduce the amount of fat on your body. 

Chris Bumstead’s diet is made as clean as possible and consists of foods such as potatoes, chicken, rice, and flank steak. As a bodybuilder diet aims to consist of as little fat as possible, processed foods, desserts, and sugary snacks should be avoided. 

As bodybuilding is such a serious commitment, you need to be in a committed mindset to nourish your body properly to see the results that you want. Following a high protein and carbohydrate diet like Chris Bumstead’s diet can help you achieve success as a bodybuilder. 

Find Chris’ diet plan below. 


Breakfast for Chris Bumstead usually consists of eggs and oats, both high in protein and healthy fats that will provide him with energy for the workout ahead. 


A typical snack is a protein shake. As Chris spends a lot of his day in the gym, this helps to support his muscles after a training session to help them repair. 


Chicken, jasmine rice, and vegetables make up lunch for Chris Bumstead with more protein for muscle growth. 


Pasta, chicken, broccoli, and asparagus are what Chris Bumstead has for dinner, full of protein and carbohydrates with added vegetables. 


For a second snack of the day, this tends to be protein-rich foods like eggs with vegetables. 


A later snack is usually another protein shake. As Chris Bumstead puts his muscles through a seriously heavy workout, another protein shake further aids muscle repair.


The last snack of the day is full of more protein and carbohydrates as it usually tends to be fish and rice. 


Supplements are especially important in Chris Bumstead’s diet as they help with muscle growth and repair. Here are the main supplements that are included in his diet to help him grow his muscles to the max. 

Taking supplements when bodybuilding is extremely important for muscle repair and making sure your body has enough protein. You won’t be able to get all of these vitamins and minerals from food alone, so supplements are vital to include in your diet. 

  • Glutamine- an amino acid that helps to build protein in the body 
  • Multivitamins- helps your body get all of the vitamins it may be missing
  • Pre-workout- an energy supplement that boosts your energy before a workout
  • Whey protein- provides protein and amino acids to help muscle growth 
  • Creatine- helps muscles produce energy during heavy-lifting exercises 
  • Omega 3 supplements- supports bone, joint, and skin health 
  • BCAAs- essential amino acids that provide your body with protein 

Although it isn’t known what brands Chris Bumstead uses, these are the main supplements included in his diet so he is able to train to the extent that he does. Supplementing is especially important for muscle growth and repair and to make sure that your body is receiving the right amount of protein for the diet of a bodybuilder. 

Workout Routine

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Chris Bumstead has always played sports throughout his life from a young age, and being active is how he came across training. After beginning training, he knew that his true passion was in bodybuilding and creating the physique that he felt was perfect for him. 

Lots of bodybuilders get into bodybuilding for the competitions, but for Chris Bumstead, it was his friend and mentor who encouraged him to compete in bodybuilding competitions. He follows an extensive workout routine to ensure that he is always in perfect shape. 

Here is the workout routine of Chris Bumstead that he follows to maintain his bodybuilder physique on a weekly basis. It includes all of the exercises he does to keep himself in shape. 

Back Training

On one day, Chris Bumstead performs an extensive back training session that consists of 7 exercises that are repeated every week. This helps maintain his back muscles so they have time to repair until the exercises are repeated again.

  • Deadlifts (4 10-rep sets)
  • Hyper Extensions (to failure)
  • Bent Over Rows (4 12-rep sets)
  • Machine Rows (3 20-rep sets)
  • Assisted Pull-ups (4 15-rep sets)
  • Dumbbell Rows (4 15-rep sets)
  • Straight Arm Pulldowns (4 15-rep sets)

Chest and Biceps Training

Chest and biceps are trained on the next day with 9 exercises that help to grow the muscles in his chest and biceps. 

  • Hammer Curls (2 10-rep sets)
  • Incline Dumbbell Bench Press (5 15-rep sets)
  • Machine Preacher Curls (3 12-rep sets)
  • Incline Dumbbell Fly’s (3 15-rep sets)
  • Reverse Barbell Curls (to failure)
  • Cable Fly’s (3 15-rep sets)
  • Push-Ups (to failure)
  • Smith Machine Bench Press (4 12-rep sets)
  • Barbell Curls (3 15-rep sets)

Hamstrings and Glutes Training

Another day is for training hamstrings and glutes for Chris Bumstead as he performs 5 exercises to make sure that he is keeping on track with his training. 

  • Lying Leg Curls (4 15-rep sets)
  • Glute Kickbacks (3 15-rep sets)
  • Deadlifts (4 20-rep sets)
  • Reverse Hack Squat (4 20-rep sets)
  • Standing Leg Curls (2 5-rep sets)

Shoulders and Triceps Training

The next day, Chris Bumstead trains his shoulders and triceps by doing a massive 11 different exercises. These exercises all consist of heavy-weighted shoulder and tricep exercises to help maintain his physique. 

  • Single Arm Cable Kickbacks (3 12-rep sets)
  • Weighted Lateral Raises (3 15-rep sets)
  • Reverse Grip Barbell Skull Crushers (4 10-rep sets)
  • Barbell Front Raises (3 12-rep sets)
  • EZ-Bar Skull Crushers (4 15-rep sets)
  • Single Arm Cable (4 20-rep sets)
  • Bench Dips (4 15-rep sets)
  • Upright Rows (3 15-rep sets)
  • Machine Lateral Raises (3 15-rep sets)
  • Rope Face Pulls (3 15-rep sets)
  • Dumbbell Shoulder Press (3 12-rep sets)

Quads Training

The final training day is for training quads for Chris Bumstead, as he does 5 exercises to help grow his quad muscles and keep his whole physique to the perfect bodybuilding standard. 

  • Standing Lunges (4 8-rep sets)
  • Leg Extensions (3 15-rep sets)
  • Squats (2 8-rep sets)
  • Leg Extensions (4 15-rep sets)
  • Leg Press (4 40-rep sets)

It is important to train each of these sections a day. This means that you won’t be tiring out your body and your muscles will have time to repair. It isn’t advised to lift more than what is written in Chris Bumstead’s plan as you don’t want to damage your muscles.

Resting your body in between training different muscles is extremely important in making sure that you have the most energy to channel into your workout

Rest Days 

It is extremely important to incorporate rest days into your workout routine. As your muscles are working so hard during training, they need time to repair.

By resting, you are allowing your muscles time to recover before you can continue training them the following week.

Without rest days, you risk causing yourself muscle damage or strain if you do not have time to properly heal after heavy-weighted training. Putting your muscles through an extensive workout without proper rest time will not help them grow. 

Final Thoughts

To conclude, if you are looking to follow a bodybuilding training plan, it takes a lot of dedication to follow a plan as strict as Chris Bumstead’s workout and diet routine. This takes an awful lot of dedication and effort which you must be willing to put in.

Bodybuilders follow such a strict diet that you are rarely allowed cheat days, so if you have the willpower, you will be able to follow the correct diet. 

Chris Bumstead is 25 years old and has dedicated so much of his time to crafting the perfect physique for bodybuilding competitions and his hard work has paid off.

It is recommended that you speak to a professional before beginning bodybuilding, but this is an insight into the lifestyle a bodybuilder leads. A bodybuilder that is as successful as Chris Bumstead is definitely one to follow in the footsteps of!