The biography, life, and accomplishments of Chris Bumstead
Chris Jonathan Bumstead is a Canadian IFBB Classic Physique professional bodybuilder born on February 2, 1995 in Ottawa, Ontario. He is the current and 2x Classic Physique Olympia champion earning first place in both 2019 and 2020 Olympia. He was also a featured athlete in the feature film documentary Generation Iron 2.
Below is a complete breakdown of Chris Bumstead’s profile, stats, biography, training and diet regimens.
Full Name: Chris Bumstead (Classic Physique Bodybuilder)
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Chris Bumstead was born 1995 in Ontario, Canada. Growing up, he played multiple sports where he learned that in order to be the best, he had to train on his personal time. By going to the gym to perfect his craft, he learned valuable lessons in health and fitness that have transitioned into his bodybuilding career. Chris spent hours working out in the gym and ever since, he has been in love with it.
Chris Bumstead has been working out for years and thought he started to develop what he thought was a “good physique” It wasn’t until he met his sister’s boyfriend, Iain Valliere, that stuff started to change for him. Ian told Chris that he could compete and become a great competitor.
“He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”
Chris Bumstead stepped on stage for the first time as a bodybuilding in 2014. He was hooked after his first bodybuilding competition. He knew he found his niche at that point, knowing that he had what it took to compete at the highest of levels.
In 2016, Chris earned his pro card after winning the IFBB North American Bodybuilding Championship trophy at only 21 years old. Ever since then, he has continued to be a force in the Classic Physique division. As time went on, Chris saw himself walking the Olympia stage amongst the best competitors in the world. After a runner-up finish in 2017 and 2018, Bumstead was determined to take home the top prize.
And so, he did. Bumstead is now a three-time Olympia winner, having taken home the title in 2019, 2020, and 2021. As the defending champion, it is his title to lose, but he is certain to not let that happen. By developing a serious training routine, effective nutrition plan, and efficient supplementation, Chris is more than ready to defend his title and continue his bodybuilding dominance.
A lot of Chris Bumstead’s inspiration comes from golden age bodybuilders. He makes sure to keep his waist and core tight with lean muscle mass. He hopes to replicate their legacy one day and this path he is on certainly lends credence to his hopes.
- 2021 Mr. Olympia, 1st place
- 2020 Mr. Olympia, 1st place
- 2019 Mr. Olympia, 1st place
- 2018 Mr. Olympia, 2nd place
- 2017 Mr. Olympia, 2nd place
- 2017 Toronto Pro, 1st place
- 2016 IFBB North American Bodybuilding Championships, 1st place
- 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd place
- 2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division, 1st place
Day 1: Back
- Deadlifts 4 x 10/8/8/Failure
- Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
- Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
- Straight Arm Pulldowns 4 x 12-15
- Dumbbell Rows 4 x 15/12/10/10
- Machine Rows 3 x 20
- Hyper Extensions 2 x Failure
Day 2: Chest/Biceps
- Incline Dumbell Bench Press 5 x 15/15/12/12/10
- Smith Machine Bench Press 4 x 12/10/8/8
- Incline Dumbell Fly’s 3 x 15/12/12
- Cable Fly’s 3 x 15-12 (Superset)
- Push Ups 3 x Failure
- Barbell Curls 3 x 15 (Superset)
- Reverse Barbell Curls 3 x Failure
- Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
- Hammer Curls 2 x 10-8
Day 3: Hamstrings/Glutes
- Lying Leg Curls 4 x 15
- Straight Legged Deadlifts 4 x 15-20
- Seated Leg Curls 2 x 4-5 (Run the Rack/Drop Sets)
- Reverse Hack Squat 4 x 15-20
- Single Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15
Day 4 Shoulders/Triceps
- Dumbbell Lateral Raises 3 x 15
- Dumbbell Shoulder Press (Superset) 3 x 12
- Barbell Front Raise 3 x 12
- Single Arm Cable (Rear Delts) 4 x 20/15/12/12
- Upright Rows (Superset) 3 x 15/12/12
- Rope Face Pulls 3 x 15/12/12
- Machine Lateral Raises 3 x 15
- Bench Dips (Superset) 4 x 12-15
- EZ-Bar Skull Crushers 4 x 12-15
- Reverse Grip Barbell Skull Crushers 4 x 8-10
- Single Arm Cable Kickbacks 3 x 12/10/8
Day 5: Quads
- Leg Extensions 3 x 15
- Squats 2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)
- Leg Press 4 x 40/30/20/10
- Leg Extensions (Superset) 4 x 15
- Standing Barbell Lunges 4 x 6-8
Here are some of his favorite workouts:
- Squats: 100% are number one. I believe they are an invaluable exercise for not only leg development, but also the core. Squats are my favorite exercise because I can really push my limits and see just how much weight I can move.
- Incline Dumbbell Press: The incline press is a much more natural movement for my body compared to the flat press. I also personally am looking to achieve a much larger and fuller upper chest, as an upper chest pops more in poses such as the side chest. If restricted to three exercises you want to work as many muscles as possible, for example, chest, shoulders, and triceps. I prefer dumbbells to barbells because the unilateral movement allows you to focus on each side of your body and build a more even and symmetrical physique.
- Bent-Over Barbell Rows: They would be my final pick. It’s extremely important for me to keep my back as strong as possible, not only for proportional reasons but for overall spine health. I like rows because they also work secondary muscles missed by the previous two exercises such as biceps and rear delts.
Chris Bumstead is very particular and precise when it comes to his diet, He eats the same 6 meal a day leading up to a competition for multiple months and only makes minor changes. This helps him to determine what his body may need so he can make his small changes to achieve his goal.
He utilizes Transparent Lab Products for his Fat Burners, Whey Protein, Testosterone, Creatine, BCAA and Super Greens support. Chris Bumstead says that it’s key to not add in new foods when close to a competition because he is not sure of the effects it can have on his body.
During off-season, he is more relaxed when it comes to his diet. He increases his calorie intake, but still stays away from fatty foods. He also shares that he will eat muffins and snacks that have carbs before his workout sometimes if he does not get the calories he needed throughout the day.
- Meal 1: 1 ½ cup Egg Whites, 2 Whole Eggs and 1 cup Oats
- Meal 2: 8 ounces Chicken, 1 cup Jasmine Rice and 11 ounces Mixed Vegetables
- Meal 3: 8 ounces White Fish, 7 ounces Sweet Potato and 11 ounces Mixed Vegetables
- Meal 4: (Pre workout) 7 ounces White Fish and 2 cups Jasmine Rice
- Meal 5: (Post Workout Shake) 50g 100% Whey Isolate mixed in Water
- Meal 6: 8 ounces Chicken, 6 ounces Sweet Potato, 2 ounces Broccoli and 2 ounces Asparagus
- Meal 7: 2 ½ cups Egg Whites, 3 Whole Eggs and 11 ounces Mixed Vegetables
Aside from being an accomplished bodybuilder and athlete, Chris is very active on social media and has around 3 million followers on Instagram and almost 800,000 subscribers on YouTube. On both accounts, followers can see his training, nutrition, competition photos, and how Chris lives his life outside of sport. Sponsored by a host of companies, he also runs a podcast and does online coaching so others can learn from his techniques to better their lives and physiques. With a continued mission to be great, it will be exciting to see what’s next for Chris Bumstead.