Name: Chris Bumstead

Division: Classic Physique

Birth date: 2/2/1995

Height: 6’1″

Competition Weight: 215-220 lbs

2019 Mr. Olympia1st
2018, Mr. Olympia2nd
2017 Mr. Olympia2nd
2017 Toronto Pro1st
2016 IFBB North American Bodybuilding Championships1st
2016 CBBF Bodybuilding Championships Open Heavyweight Division2nd
2015 CBBF Canadian National Bodybuilding Championship Men’s Junior Division1st

Chris Bumstead Classic Physique Generation Iron


Chris Bumstead was born 1994 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. 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 sisters 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.

In 2016, Chris earned his pro card after winning the IFBB North American Bodybuilding Championship trophy at only 21 years old.

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.

chris bumstead


Chris Bumstead trains 5 days a week. During these days, he trains his back, chest, hamstrings/glutes, quads and shoulders.

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
  • Standing 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 Lunges 4 x 6-8

Here are some of his favorite workouts:

  1. 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.
  2. 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.
  3. 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 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
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