The Best 12-Week Chris Bumstead Workout Routine with PDF

If you are bored doing your workout split and looking for an interesting and effective exercise program to enhance your strength and muscle size, you can try Chris Bumstead’s workout routine.

Chris Bumstead, a.k.a CBUM, has won Mr. Olympia Classic Physique five times in a row (2019-2023). He is known for his incredible physique, discipline, humble nature, and strong mindset.

He’s not just a champion on the stage but also an inspiration to many in the fitness industry.

Chris transparently shares his training style and bodybuilding secrets on his YouTube channel so anyone who wants to build a muscular physique can follow his advice.

With the help of CBum workouts (available on YouTube), I’ve designed a simple, easy-to-follow, and effective workout routine that can help you build strength, size, and muscularity. Pairing this workout routine with a healthy diet program will surely help you enhance your aesthetic over time.

Important Note: Being a professional bodybuilder, Chris Bumstead may have followed multiple workout routines throughout his career, which is why it’s not possible to share them all or the exact one because they are rarely available on the web. So, it won’t be an exact replica of his training program, but highly inspired by him.

12 Week Chris Bumstead Workout Routine for Strength and Size

Warm-up Before Working Sets: Start your workout with warm-up sets to stimulate your body temperature and prepare your muscles before going heavy. For example, you can bench press with an empty bar or light weight before starting your chest training and leg extension before hammering your quads.

Weeks 1-3 (Muscle Group Split)

• Monday: Back
• Tuesday: Chest
• Wednesday: Leg
• Friday: Shoulder
• Saturday: Arms
• Thursday and Sunday: OFF

Monday – Back

Exercise	Sets	Reps
Medium-Grip Lat Pulldown	4	15, 12, 10, 8
Bent-Over Barbell Row	4	12, 10, 8, 6
One-arm Dumbbell Row	2	10-12/side
Seated Machine Row	4	15, 12, 10, 8
1-arm Split Stance Cable Row	2	10-12/side
T Row/Chest Supported DB Row	3	12, 10, 8

Tuesday – Chest

Exercise	Sets	Reps
Seated Pec Deck Fly	3	15, 12, 10
Incline Machine/Dumbbell Press	4	12, 10, 8, 6
Parallel Cable Chest Fly	3	12, 10, 8
Cable Upward Fly	3	12, 10, 8
Incline Cable Fly	3	12, 10, 8
Bar Chest Dip	3	15, 12, 10
Hanging Knee Raises	3	10-12

Wednesday – Leg

Exercise	Sets	Reps
Leg Extension	4	15, 12, 10, 10
Leg Press	4	12, 10, 10, 8
Smith Machine Back Squat	3	12, 10, 8
Bulgarian Split Squat	3	8-10/leg
Hip Adduction + Leg Curl	3	15-20
Hip Abduction + Calf Raises	3	15-20

Friday – Shoulder

Exercise	Sets	Reps
Lateral Raise (Warm-up)	1	20
Front Raises (Warm-up)	1	20
Overhead Press (Warm-up)	1	20
DB/Machine Overhead Press	3	12, 10, 8
Cable Front Raises	3	12, 10, 8
DB/Cable Lateral Raises	4	12, 10, 8, 8
Reverse Pec Deck Fly	4	12, 10, 8, 8
Hanging Knee Raises	3	10-20

Saturday – Arms Workout

Exercise	Sets	Reps
Triceps Pushdown	3	10-15
Seated DB Overhead Extensions	3	10-15
Incline Close Grip Bench Press	3	10-15
Single Arm Cable Extensions	3	10-15
Triceps Bar Dips	3	10-15
Dumbbell Curls	3	10-15
Preacher Curls	3	10-15
Spider Curls	3	10-15
Cable Curls	3	10-15
Reverse Grip EZ Bar Curls	3	10-15

Weeks 3-5 (Push/Pull/Legs Split)

• Monday and Thursday: Push Workout
• Tuesday and Friday: Pull Workout
• Wednesday and Saturday: Legs Workout
• Sunday: OFF

Monday – Push Workout

Exercise	Target Muscle	Sets	Reps
SM Incline Bench Press	Chest	3-4	10-12
Machine Overhead Press	Shoulder	3-4	10-12
Skull Crusher/OH Extension	Triceps	3-4	10-12
Lateral Delt Raises	Shoulder	3-4	10-12
High-to-Low Cable Fly	Chest	3-4	12-15
Machine Dips	Triceps	3-4	12-15

Tuesday – Pull Workout

Exercise	Target Muscle	Sets	Reps
Pull-ups	Back	3	6-12
Bent-Over Barbell Row	Back	4	10-12
Alternating Hammer Curl	Biceps	3	10-12
Supinated Lat Pulldown	Back	4	10-12
Cable Curl	Biceps	3	12-15
Machine Row	Back	4	12-15
Alternating DB Curls	Biceps	3	10-12

Wednesday – Legs Workout

Exercise	Target Muscle	Sets	Reps
Leg Extension	Quads	3	12-15
Seated Leg Press	Quads	4	10-15
Hack Squat	Quads	4	10-15
Leg Curl	Hamstring	4	10-15
DB Romanian Deadlift	Hamstring	3	8-10
Machine Hip Adduction	Adductors	3	10-12
Seated Calf Raises	Calves	5	15-20

Weeks 6-12 (Upper Lower Split)

• Day 1: Chest and Triceps
• Day 2: Quads and Calves
• Day 3: Back and Biceps
• Day 4: OFF
• Day 5: Shoulders and Upper Chest
• Day 6: Hamstrings and Back
• Day 7: Biceps and Triceps
• Day 8: OFF
• Repeat

Day 1 – Chest and Triceps

Exercise	Sets	Reps
Pec Deck Flyes (Warm-up)	2	15-20
Incline DB Bench Press	4	10-12
Hammer Press (warm-up)	1	15-20
Hammer Press	4	10-12
Cable Crossovers	4	10-12
Rope Pushdown	4	10-15
OH Cable Triceps Extensions	4	10-15

Day 2 – Quads and Calves

Exercise	Sets	Reps
Leg Extension (warm-up)	2	15
Back Squat	5	10
Leg Extension	4	15
SM Bulgarian Squat	4	15
Reverse Hack Squat	5	12
Seated Calf Raises	4	20
Standing Calf Raises	4	20

Day 3 – Back and Biceps

Exercise	Sets	Reps
Lat Pulldown	3-4	10-15
Bent-Over Barbell Row	3-4	10-12
Incline Chest Supported DB Row	3-4	10-12
Seated Chest Supported Machine Row	3-4	10-12
One Arm Seated Cable Row	3-4	12-15
Straight Bar Cable Curl	3-4	12-15
Concentration Curl	3-4	10-12

Day 4 – OFF

Day 5 – Shoulders and Upper Chest

Exercise	Sets	Reps
Seated DB Overhead Press	3-4	10-15
Behind The Neck Overhead Press	3-4	10-12
1-arm Cable Lateral Raises	3-4	10-12
Rear Delt Raise/Fly	3-4	10-12
60-degree Incline Machine Press	3-4	10-12
Incline Dumbbell Bench Press	3-4	12-15

Day 6 – Hamstrings and Back

Exercise	Sets	Reps
Seated Leg Curl	5	15
DB Straight Leg Deadlifts	5	10
45-degree Hyperextension	4	15
Machine Lat Pulldown	5	15
Cable Lat Pullover	5	12
Close Grip Lat Pulldown	4	20

Day 7 – Biceps and Triceps

Exercise	Sets	Reps
Triceps Rope Pushdowns	3	10-12
Overhead Triceps Extensions	3	10-12
Bodyweight Bar Dips	3	10-12
Preacher Curl	3	10-12
Prone Incline Spider Curls	3	10-12
Alternating Dumbbell Curls	3	10-12
Hammer Curl	3	10-12
Triceps Rope Push-Outs (FST-7)	7	Failure
Standing Dual Cable Curls (FST-7)	7	Failure

Day 8 – OFF

Download The Chris Bumstead Training Program PDF

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