Chris Bumstead, the Canadian professional bodybuilder who has won the Mr. Olympia Classic Physique title six times, is known for his incredible conditioning and muscular physique. During his bulking phase, CBum focuses on intense training and a calorie-rich diet designed to build muscle mass. Here’s an in-depth look at his bulking approach, including his training regimen and nutrition plan.
🏋️♂️ Weekly Workout Program
CBum follows an 8-day cycle, which includes 3 days of intense workouts followed by 1 day of rest. The cycle then repeats with another 3 days of workouts and 1 day of rest. Each workout focuses on different muscle groups:
- Day 1 – Quadriceps & Calves
- Leg Extensions (Drop Set): 2 sets x 20 reps
- Smith Machine Squat: 2 sets x 6-10 reps
- Unilateral Leg Press: 3 sets x 8-10 reps
- Sissy Squat: 3 sets x 12-15 reps
- Seated Calf Raise: 3 sets x 10-12 reps
- Day 2 – Chest & Triceps
- Incline Dumbbell Press: 2 sets x 8-10 reps
- Incline Dumbbell Fly: 2 sets x 8-10 reps
- Hammer Strength Incline Press (Drop Set): 2 sets x 6-10 reps
- Pec Deck: 3 sets x 15 reps
- EZ Bar Skull Crushers: 2 sets x 8-10 reps
- Push-Ups: 2 sets x failure
- Day 3 – Back & Biceps
- Close-Grip Underhand Lat Pulldown: 3 sets x 10-12 reps
- Chest Supported Dumbbell Row: 2 sets x 8-10 reps
- Chest Supported T-Bar Row (Drop Set): 2 sets x 8-10 reps
- Machine Chest Supported Row: 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 5 – Shoulders & Chest
- Seated Dumbbell Shoulder Press: 2 sets x 6-10 reps
- Machine Shoulder Press (Drop Set): 3 sets x 6-10 reps
- Seated Dumbbell Lateral Raise (Drop Set): 2 sets x 8-10 reps
- Machine Lateral Raise: 2 sets x 10-12 reps
- Superset: Reverse Pec Deck & Machine Fly: 2 sets x 10-12 reps
- Day 6 – Hamstrings & Back Width
- Lying Leg Curl: 2 sets x 8-10 reps
- Deadlift: 2 sets x 4-8 reps
- Seated Leg Curl: 2 sets x 8-10 reps
- Standing Leg Curl: 2 sets x 8-10 reps
- Wide-Grip Lat Pulldown: 3 sets x 8-10 reps
- Cable Lat Extensions: 2 sets x 10-12 reps
- Day 7 – Arms
- Rope Cable Triceps Pressdown (Drop Set): 2 sets x 8-10 reps
- Incline Dumbbell Skull Crusher: 2 sets x 8-10 reps
- EZ Bar Preacher Curl (Drop Set): 3 sets x 8-10 reps
- Dumbbell Curl: 2 sets x 10-12 reps
- Cable Cross-Body Triceps: 2 sets x 10-15 reps
- Low Pulley Cable Curl (Drop Set): 2 sets x 10-12 reps
- Day 8 – Rest
🍽️ Nutrition Plan
Chris Bumstead consumes a high-calorie diet during his bulking phase to fuel muscle growth. Below is an example of a typical day’s nutrition plan:
Breakfast:
- 130g steak (cooked in butter)
- 100g oatmeal
- 30g almond butter
- 1 banana
- 1 handful of blueberries
- 1.5 scoops of whey protein (dark chocolate flavor)
- 1 scoop of collagen powder
Snack:
- 250g Japanese sweet potato
- 225g 93% lean ground beef
Lunch:
- 200g chicken breast
- 100g brown rice
- 1 handful of broccoli
Post-Workout Shake:
- 2 scoops of whey protein
- 50g carb powder (e.g., Evogen Carb Powder)
Dinner:
- 200g turkey breast
- 100g brown rice
- 1 handful of spinach
Evening Snack:
- 2 slices of whole grain bread
- 30g peanut butter
Total Macros: Approximately 5,000 calories, 290g protein, 666g carbs, and 156g fat.
🧠 Things to Keep in Mind During the Bulking Phase
Caloric Surplus: To gain muscle mass, you need to consume more calories than you burn. CBum consumes about 5,000 calories daily.
Macro Distribution: It’s important to balance protein, carbs, and fats. CBum’s diet is rich in high-quality protein (e.g., steak, chicken, eggs) and complex carbohydrates (e.g., oatmeal, sweet potatoes).
Heavy Lifting: The focus of CBum’s bulking phase is on heavy lifting to stimulate muscle growth. Compound movements like squats, deadlifts, and bench presses are key to this phase.
Rest & Recovery: Adequate rest is crucial for muscle recovery. Ensure you’re getting enough sleep and taking rest days to let your muscles grow.