Chris Bumstead, the training plan and diet

Athlete Chris Bumstead's training, diet and supplementation plan

Chris Bumstead is a 22-year-old athlete who made his debut this year at Olympia, in the Classic Physique category, with an excellent performance. Second place.

Update: Cbum really debuted with an excellent performance, but at the moment, he is Mr Olympia in the Classic Physique category. Its evolution has been enormous and the article will soon be updated to reflect this.

Your training is anything but easy and requires a lot of volume.

There are no specific rest days, choosing to rest only when you feel the need.

Their diet consists only of excellent quality foods, both in terms of macronutrients and micronutrients.

At the end you will also find the supplements used by Chris Bumstead.

Training A – Back

• Dead weight – 4 series x 10-8-8-Fail
• Barbell row – 4 sets x 12-10-10-8 (2 sets in supination and 2 in pronation)
• Wide pull on the machine or Assisted lifts with wide handle – 4 sets x 10-12 repetitions (Superset)
• Standing machine pull – 4 sets x 12-15 repetitions
• Dumbbell row – 4 series x 15-12-10-10
• Rowing on the machine – 3 sets x 20 repetitions
• Hyperextensions – 3 sets x Until failure

Training B – Chest and biceps

• Incline Chest Press – 5 series x 15-15-12-12-10
• Flat bench press at smith – 4 series x 12-10-8-8
• Slanted openings – 3 series x 15-12-12
• Cable openings – 3 sets x 15-12 repetitions (Superset)
• Push ups – 3 sets x Until failure
• Curl with bar – 3 sets x 15 repetitions (Superset)
• Barbell curl with inverted grip – 3 sets x Until failure
• Curl concentrated on the machine – 3 sets x 10-12 repetitions (Drop Set in the 2nd and 3rd series, superset)
• Hammer Curl – 2 sets x 10-8 repetitions

Training C – Hamstrings and glutes

• Leg curl – 4 sets x 15 repetitions
• Deadlift with straight legs – 4 sets x 15-20 repetitions
• Standing leg curl – 2 sets x 4-5 repetitions (Drop sets)
• Inverted hack squat – 4 sets x 15-20 repetitions
• Glute flexion or Glute kickback – 3 sets x 12-15 repetitions

Training D – Shoulders and triceps

• Sides – 3 sets x 15 repetitions
• Dumbbell shoulder press – 3 sets x 12 repetitions (Superset)
• Fronts with bar – 3 sets x 12 repetitions
• Hamstrings with rope – 4 series x 20-15-12-12
• High row – 3 series x 15-12-12 (Superseries)
• Rope front pull – 3 series x 15-12-12
• Sides on the machine – 3 sets x 15 repetitions
• Funds in the bank – 4 sets x 10-12 repetitions (Superset)
• Triceps with Z-bar to forehead – 4 sets x 12-15 repetitions
• Tricep with inverted overhead bar – 4 sets x 8-10 repetitions
• Cable triceps extension – 3 series x 12-10-8

Training E – Quadriceps

• Leg extension – 3 sets x 15 repetitions
• Squat – 2 sets x 8 reps (heavier) and 6 sets x 10-12 reps (less heavy)
• Press – 4 series x 40-30-20-10
• Leg extension – 4 sets x 15 repetitions (Superset)
• Lunges – 4 sets x 6-8 reps

Food

The diet followed by Chris Bumstead is as follows.

• Meal 1
• Eggs
• Oat

• Meal 2
• Chicken
• Rice
• Vegetables

• Meal 3
• White fish
• Sweet potato
• Vegetables

• Meal 4 (Pre-workout)
• White fish
• Rice

• Meal 5 (Post-workout)
• Whey Isolate

• Meal 6
• Chicken
• Sweet potato
• Broccoli
• Asparagus

• Meal 7
• Eggs
• Vegetables

Supplements

Finally, the supplements used by this athlete are low.

• Whey Protein
• BCAA?s
• Glutamine
• Creatine Monohydrate
• Vitargo
• R-ALA
• Multivitamin
• Fish oil
• Vitamin B Complex
• Vitamin C

• Social media
• Facebook Chris Bumstead
• Instagram Chris Bumstead
• Chris Bumstead website

• Sources: Simplyshredded.com, Flexonline.com and social media.