Bulk Up Like Bumstead: Killer Legs & Shoulder Workout With Chris Bumstead

This legs and shoulders workout from Chris Bumstead will fire up those muscles so you see huge growth.

Think about your go to muscle groups to train. Most likely your good at hitting the vanity essentials being your chest, biceps, triceps, and back. Looking good up top is important for your physique and confidence. While you may work your shoulders, it is important to really target them for they can not only make your physique really pop, but also stabilize you and provide better support for those big lifts. Hitting our legs is also something we tend to overlook. Aiding in explosive power and also working to keep us grounded, having strong legs is part of the overall package. There is no point in neglecting them.

This shoulders and legs workout from professional bodybuilder Chris Bumstead is one to really fire up those muscles so they have no choice but to grow. While putting a plan together can be challenging, it is vital to ensure we hit all those muscles as best we can. While we may not know the best exercises to pair together, the pros certainly do. Taking notes and training tips from these guys is a sure fire way to see growth and that desired physique you really want to see.

Let’s take a look at this mean workout from Chris Bumstead. Working to build those boulder shoulders and tree trunk-like legs, Bumstead’s workout is one to really challenge you so you see great growth. Don’t skip out on these important muscle groups because you are ultimately only hurting yourself.

Chris Bumstead

About Chris Bumstead

Chris Bumstead is a Canadian bodybuilder who is inspired by the golden age of bodybuilding. In hopes of sticking with the classic tradition of the sport, his tight waist and core are coupled with that lean muscle mass to keep the legacy of that era alive. Earning his pro card in 2016 at the IFBB North American Bodybuilding Championships, he has since been a force in the sport with no sign of slowing down.

Strength Wars Movie

In 2019, and then again in 2020, Bumstead won and then defended his title at Mr. Olympia, placing first in the Classic Physique Division. He also placed second in both 2017 and 2018 at the same event. Through strict nutrition and supplementation, matched with his solid work ethic and sheer determination, Bumstead has become a well known name in the sport and a role model for other bodybuilders looking to replicate his success.

Chris Bumstead

Chris Bumstead’s Training Routine

Legs For Days

Neglecting leg day is the worst thing you can do, but this leg workout from Bumstead will make you want to see those tree trunk legs really grow. Building explosive power and all-around strength will prove to be a huge payoff for training and performance, as well as your physique.

Exercises Sets Reps
Lunges 3 10
Romanian Deadlift 3 10
Hip Thrusts 3 12
Seated Calf Raises 3 15
Seated Hamstring Curls 3 12
Squats 3 10
Leg Press 3 10
Hip Adductors 3 8
Standing Calf Raises 3 8
Quad Extensions 3 10


Build Those Boulder Shoulders

This shoulder workout will really enhance not only strength, but also a nice rounded physique up top to form that bodybuilder shape you desire most. Building up those shoulders will help with all sorts of pushing and pulling motions while also aiding in better posture and support for big lifts.

Exercises Sets Reps
Rear Delt Fly 3 10
Dumbbell Press 3 10
Barbell Overhead Press 3 10
Dumbbell Lateral Raise 3 8
Reverse Ped Deck Fly 3 8
Front Raise 3 12
Delt Hang 3 10


Featured Supplements

While Chris Bumstead uses supplements of his choosing to really enhance his growth and gains, we wanted to share some great products to help you get there as well. A solid supplementation routine is a must have in your regimen to aid in muscle growth, recovery, and enhanced training and performance and should not be overlooked.


Centrapeak Testosterone Booster

Centrapeak is a great testosterone booster to increase vitality for improved physical condition and mental strength. Designed to support testosterone and cognitive wellbeing, this product will increase T levels to boost energy levels, build strength, enhance libido, and increase your confidence. With researched backed and clinically dosed ingredients, Centrapeak offers a unique and effective formula. With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula.

Price: $69.00/ bottle (90 capsules)

Try CentraPeak Here

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.

Price: 2 lbs. for $59.00

Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here

Wrap Up

When it comes down to it, having a workout plan designed by professionals is the best way to see gains. They are proven results of what can happen if you train like this. This legs and shoulders workout from pro bodybuilder Chris Bumstead is one to really fire up those muscles, give you a great burn, and aid in that much desired growth so you see that physique you want to see most. While this may be grueling, the results will be just what you want to see. Taking notes from the pros is a great way to build experience and learn something new so as you move forward with your training, you’ll have a good foundation to see that growth for yourself. Try this legs and shoulders workout from Chris Bumstead and see your physique pop, your balance and support improve, and your confidence hit an all time high.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Chris Bumstead Instagram, CentraPeak, and Transparent Labs

Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.