The Best 12-Week Chris Bumstead Workout Routine with PDF

Chris Bumstead Workout Routine

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

ExerciseSetsReps
Medium-Grip Lat Pulldown415, 12, 10, 8
Bent-Over Barbell Row412, 10, 8, 6
One-arm Dumbbell Row210-12/side
Seated Machine Row415, 12, 10, 8
1-arm Split Stance Cable Row210-12/side
T Row/Chest Supported DB Row312, 10, 8

Tuesday – Chest

ExerciseSetsReps
Seated Pec Deck Fly315, 12, 10
Incline Machine/Dumbbell Press412, 10, 8, 6
Parallel Cable Chest Fly312, 10, 8
Cable Upward Fly312, 10, 8
Incline Cable Fly312, 10, 8
Bar Chest Dip315, 12, 10
Hanging Knee Raises310-12

Wednesday – Leg

ExerciseSetsReps
Leg Extension415, 12, 10, 10
Leg Press412, 10, 10, 8
Smith Machine Back Squat312, 10, 8
Bulgarian Split Squat38-10/leg
Hip Adduction + Leg Curl315-20
Hip Abduction + Calf Raises315-20

Friday – Shoulder

ExerciseSetsReps
Lateral Raise (Warm-up)120
Front Raises (Warm-up)120
Overhead Press (Warm-up)120
DB/Machine Overhead Press312, 10, 8
Cable Front Raises312, 10, 8
DB/Cable Lateral Raises412, 10, 8, 8
Reverse Pec Deck Fly412, 10, 8, 8
Hanging Knee Raises310-20

Saturday – Arms Workout

ExerciseSetsReps
Triceps Pushdown310-15
Seated DB Overhead Extensions310-15
Incline Close Grip Bench Press310-15
Single Arm Cable Extensions310-15
Triceps Bar Dips310-15
Dumbbell Curls310-15
Preacher Curls310-15
Spider Curls310-15
Cable Curls310-15
Reverse Grip EZ Bar Curls310-15
Chris Bumstead workout routine

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

ExerciseTarget MuscleSetsReps
SM Incline Bench PressChest3-410-12
Machine Overhead PressShoulder3-410-12
Skull Crusher/OH ExtensionTriceps3-410-12
Lateral Delt RaisesShoulder3-410-12
High-to-Low Cable FlyChest3-412-15
Machine DipsTriceps3-412-15

Tuesday – Pull Workout

ExerciseTarget MuscleSetsReps
Pull-upsBack36-12
Bent-Over Barbell RowBack410-12
Alternating Hammer CurlBiceps310-12
Supinated Lat PulldownBack410-12
Cable CurlBiceps312-15
Machine RowBack412-15
Alternating DB CurlsBiceps310-12

Wednesday – Legs Workout

ExerciseTarget MuscleSetsReps
Leg ExtensionQuads312-15
Seated Leg PressQuads410-15
Hack SquatQuads410-15
Leg CurlHamstring410-15
DB Romanian DeadliftHamstring38-10
Machine Hip AdductionAdductors310-12
Seated Calf RaisesCalves515-20
Chris Bumstead Training Plan

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

ExerciseSetsReps
Pec Deck Flyes (Warm-up)215-20
Incline DB Bench Press410-12
Hammer Press (warm-up)115-20
Hammer Press410-12
Cable Crossovers410-12
Rope Pushdown410-15
OH Cable Triceps Extensions410-15

Day 2 – Quads and Calves

ExerciseSetsReps
Leg Extension (warm-up)215
Back Squat510
Leg Extension415
SM Bulgarian Squat415
Reverse Hack Squat512
Seated Calf Raises420
Standing Calf Raises420

Day 3 – Back and Biceps

ExerciseSetsReps
Lat Pulldown3-410-15
Bent-Over Barbell Row3-410-12
Incline Chest Supported DB Row3-410-12
Seated Chest Supported Machine Row3-410-12
One Arm Seated Cable Row3-412-15
Straight Bar Cable Curl3-412-15
Concentration Curl3-410-12
Chris Bumstead Workout Plan

Day 4 – OFF

Day 5 – Shoulders and Upper Chest

ExerciseSetsReps
Seated DB Overhead Press3-410-15
Behind The Neck Overhead Press3-410-12
1-arm Cable Lateral Raises3-410-12
Rear Delt Raise/Fly3-410-12
60-degree Incline Machine Press3-410-12
Incline Dumbbell Bench Press3-412-15

Day 6 – Hamstrings and Back

ExerciseSetsReps
Seated Leg Curl515
DB Straight Leg Deadlifts510
45-degree Hyperextension415
Machine Lat Pulldown515
Cable Lat Pullover512
Close Grip Lat Pulldown420

Day 7 – Biceps and Triceps

ExerciseSetsReps
Triceps Rope Pushdowns310-12
Overhead Triceps Extensions310-12
Bodyweight Bar Dips310-12
Preacher Curl310-12
Prone Incline Spider Curls310-12
Alternating Dumbbell Curls310-12
Hammer Curl310-12
Triceps Rope Push-Outs (FST-7)7Failure
Standing Dual Cable Curls (FST-7)7Failure

Day 8 – OFF

Download The Chris Bumstead Training Program PDF


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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