Chris Bumstead’s 2024 Complete Bodybuilding Workout & Diet Plan
Achieve elite-level bodybuilding results by following Chris Bumstead’s meticulously designed workout and diet plan for 2024. Whether you’re aiming to enhance your physique, build strength, or improve your overall fitness, adopting CBum’s approach can push your progress to the next level. This plan strikes the perfect balance between rigorous training and optimal nutrition, key for bodybuilding success.
About Chris Bumstead
Chris Bumstead is a Canadian professional bodybuilder who has dominated the Classic Physique category at Mr. Olympia, earning five consecutive titles. Known for his golden-era-inspired physique, CBum emphasizes lean muscle mass, a symmetrical build, and strategic training. His journey is heavily followed by fans worldwide, as he frequently shares workout tips, diet insights, and motivational content through social media.
CBum’s 8-Day Workout Plan
Chris Bumstead follows an 8-day split workout regimen, targeting different muscle groups across a 3-day consecutive training schedule followed by a rest day. This split allows for intense focus on each muscle group while incorporating enough recovery time for muscle growth. Bumstead regularly incorporates drop sets and supersets to intensify his workouts, ensuring maximum muscle activation.
Day 1 – Calves & Quads
- Leg Extensions (Drop Sets): 2 sets x 20 reps
- Smith Machine Squats: 2 sets x 6-10 reps
- Unilateral Leg Presses: 3 sets x 8-10 reps
- Sissy Squats: 3 sets x 12-15 reps
- Seated Calf Raises: 3 sets x 10-12 reps
Day 2 – Chest & Triceps
- Incline Dumbbell Presses: 2 sets x 8-10 reps
- Incline Dumbbell Flys: 2 sets x 8-10 reps
- Hammer Strength Incline Press (Drop Sets): 2 sets x 6-10 reps
- Pec Deck Flyes: 3 sets x 15 reps
- EZ Bar Skull Crushers: 2 sets x 8-10 reps
- Pushups: 2 sets to failure
Day 3 – Back & Biceps
- Close Grip Underhand Lat Pulldowns: 3 sets x 10-12 reps
- Chest-Supported Dumbbell Rows: 2 sets x 8-10 reps
- T-Bar Rows (Drop Sets): 2 sets x 8-10 reps
- Machine Chest Supported Rows: 2 sets x 10-12 reps
- Cable Lat Extensions: 2 sets x 10-12 reps
- Machine Preacher Curls: 2 sets x 10-12 reps
Day 4 – Rest Day
Day 5 – Shoulders & Chest
- Seated Dumbbell Shoulder Presses: 2 sets x 6-10 reps
- Machine Shoulder Press (Drop Sets): 3 sets x 6-10 reps
- Dumbbell Lateral Raises (Drop Sets): 2 sets x 8-10 reps
- Machine Lateral Raises: 2 sets x 10-12 reps
- Superset: Reverse Pec Decks & Machine Flyes: 2 sets x 10-12 reps each
Day 6 – Hamstrings & Back
- Lying Leg Curls: 2 sets x 8-10 reps
- Deadlifts: 2 sets x 4-8 reps
- Seated Leg Curls: 2 sets x 8-10 reps
- Standing Leg Curls: 2 sets x 8-10 reps
- Wide Grip Lat Pulldowns: 3 sets x 8-10 reps
- Cable Lat Extensions: 2 sets x 10-12 reps
Day 7 – Arms
- Rope Cable Triceps Pressdowns (Drop Sets): 2 sets x 8-10 reps
- Incline Dumbbell Skull Crushers: 2 sets x 8-10 reps
- EZ Bar Preacher Curls (Drop Sets): 3 sets x 8-10 reps
- Dumbbell Curls: 2 sets x 10-12 reps
- Cable Cross Body Triceps: 2 sets x 10-15 reps
- Low Pulley Cable Curl (Drop Sets): 2 sets x 10-12 reps
Day 8 – Rest Day
Chris Bumstead’s Diet Plan
Nutrition plays a pivotal role in Chris Bumstead’s overall success. During the off-season, he consumes up to 5,000 calories per day, focusing on lean proteins, healthy fats, and complex carbohydrates. As he approaches competition season, he reduces his calorie intake while still ensuring high-quality food sources to maintain muscle mass and support fat loss.
Meal 1: Breakfast
- 2 Bananas
- 2 Scoops of Protein Powder
- Ezekiel Toast with Almond Butter
- Sun Fiber
This high-calorie breakfast packs around 827 calories, providing an excellent balance of 80g of protein, 87g of carbohydrates, and 20g of fat to start the day strong.
Meal 2 & 3: Lunch
- 300g of Potatoes
- 225g of Bison
- 220g of Chicken
- 250g of White Rice
- 15g of Olive Oil
Both meals are structured to provide optimal amounts of protein, carbs, and fats, aiding in muscle recovery and growth after intense training sessions.
Meal 4: Midday
- 6-8 oz. Ground Beef
- 150g of Carbs (usually rice or potatoes)
- Marinara Sauce
- Glucose Disposal Agent (GDA)
Meal 5: Dinner
- 6-8 oz. Ground Turkey
- Jasmine Rice
- 15g of Olive Oil
This simple, high-protein meal fuels recovery and sustains energy levels through the evening.
Meal 6: Before Bed
- 1 Scoop of Protein Powder
- 80g of Oatmeal
- Almond Butter
- Revive Glutamine
Ending the day with a nutrient-dense shake and slow-digesting carbs ensures that his body remains fueled during sleep.
Chris Bumstead’s Diet Plan
Chris Bumstead, famously known as CBum, follows a meticulously planned diet to fuel his intense training regime. He tracks his intake through MyFitnessPal, especially when preparing for competitions. During the off-season, he consumes about 5,000 calories daily, but this drops significantly as he approaches the competitive season. Below is a breakdown of his daily meals:
Meal 1: Breakfast
Chris opts for a simple and protein-rich breakfast since he’s not a fan of eggs.
- 2 Bananas
- 2 Scoops of Protein Powder
- Sun Fiber Supplement
- Ezekiel Toast with Almond Butter
Nutrition for Meal 1:
– Calories: 827 kcal
– Protein: 80g
– Carbohydrates: 87g
– Fat: 20g
Meal 2 & 3: Lunch
- 300g of Potatoes
- 225g of Bison
- 220g of Chicken
- 250g of White Rice
- 15g of Olive Oil
Meal 4: Pre-Dinner
- 6-8 oz. Ground Beef
- 150g of Carbohydrates
- Marinara Sauce
- Glucose Disposal Agent (GDA)
Meal 5: Dinner
- 6-8 oz. Ground Turkey
- Jasmine Rice
- 15g of Olive Oil
Meal 6: Before Bed
- 1 Scoop of Protein Powder
- 80g Oatmeal
- Almond Butter
- Revive Glutamine (added to the protein shake)
By following a strict and consistent diet like Chris Bumstead, you can achieve significant muscle growth and physical transformation. His diet is protein-heavy to support muscle repair and growth, with a balanced mix of carbs and fats for sustained energy throughout the day.
To complement this, ensure you maintain a disciplined workout routine, stay consistent with your meals, and warm up before workouts to enhance circulation and prevent injury. This regimen requires dedication, but the rewards—muscle gains and improved physique—will make the effort worthwhile.
Sticking to this diet and pairing it with CBum’s workout routine can help you make substantial strides in your fitness journey!
Chris Bumstead’s workout and diet regimen exemplify the dedication required to reach the pinnacle of bodybuilding success. By incorporating a balanced approach to nutrition and a carefully structured training plan, anyone can make significant strides in their fitness journey. Consistency, determination, and attention to both exercise and nutrition are the cornerstones of Bumstead’s success and can be for yours too.
References:
(1) Importance of Diet in Athletic Performance
(2) Muscle Recovery After Exercise
(3) Benefits of Warmups Before Training
