Everything You Ever Wanted to Know About Chris Bumstead – His Stats, Training, Diet, and More!

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Hey there! As a fellow fitness fanatic, I know you‘re going to love learning all about Chris Bumstead, aka "Cbum". He‘s become one of the most popular and successful professional bodybuilders in recent years. In this comprehensive guide, I‘ll be sharing tons of in-depth info on Cbum‘s stats, competitive history, workout program, nutrition plan, and more. Get ready for a deep dive into this awesome athlete‘s journey!

The Vital Stats on Chris Bumstead

Let‘s start by looking at the key details on this beast of a bodybuilder:

Full Name: Chris Bumstead

Nickname: Cbum

Birthdate: May 6, 1994 (Age: 28 as of 2022)

Birthplace: Ottawa, Ontario, Canada

Current Residence: Tampa, Florida

Height: 6‘1" (185 cm)

Competition Weight: Approximately 255-260 lbs (116-118 kg)

Off-Season Weight: Reportedly up to 300 lbs (136 kg)

Arm Size: 24 inches (61 cm)

Bench Press: Around 425 lbs (193 kg) for reps

Squat: Up to 585 lbs (265 kg)

Deadlift: Around 715 lbs (325 kg)

Reach: 80 inches (203 cm)

As you can see, Cbum has elite genetics when it comes to packing on mass and strength. He‘s built like a Greek statue but with the strength of a powerlifter!

Now let‘s dive into his competition history…

Dominating the Stage: Chris Bumstead‘s Competition Journey

Chris has racked up some seriously impressive achievements since starting his pro career in 2016:


  • Earned IFBB Pro Card at North Americans


  • 1st place – Classic Physique at Vancouver Pro
  • 1st place – Classic Physique at Romania Muscle Fest Pro


  • 1st place – Classic Physique at Vancouver Pro
  • 1st place – Classic Physique at Tampa Pro


  • 2nd place – Classic Physique at Arnold Classic
  • 1st place – Classic Physique at Vancouver Pro
  • 1st place – Classic Physique Mr. Olympia – His first Olympia win!


  • 1st place – Classic Physique Mr. Olympia – Successfully defended his title


  • 1st place – Classic Physique Mr. Olympia – Three-peated as champion!

As you can see, Cbum has been on an absolute rampage since entering the pro ranks in 2016. He earned his pro card in record time and started dominating immediately.

His three straight Olympia wins have cemented his status as the undisputed best Classic Physique competitor today. And at just 28 years old, I think it‘s safe to say Chris‘ reign isn‘t ending anytime soon!

Below is a quick recap of how the champ has placed at Mr. Olympia over the years:

Mr. Olympia Placings for Chris Bumstead

Year Result
2019 1st place
2020 1st place
2021 1st place

Dang – total dominance!

Now let‘s move on to learning about his training style…

Chris Bumstead‘s Training Routine and Principles

Alright, time for the good stuff! Here‘s an inside look at how Cbum trains to build that award-winning physique:

Training Split

Chris divides his training into four upper body days and two lower body days each week. This allows him to hit each muscle group twice weekly.

  • Monday: Upper Body (Chest focus)
  • Tuesday: Lower Body
  • Wednesday: Upper Body (Back focus)
  • Thursday: Upper Body (Shoulders focus)
  • Friday: Upper Body (Arms focus)
  • Saturday: Lower Body
  • Sunday: Rest

Sets and Reps

Cbum keeps his workout structure relatively simple:

  • Compound Lifts: 4-5 sets x 6-12 reps
  • Isolation Exercises: 3-4 sets x 10-15 reps

He focuses on lifting with good form and getting a strong mind-muscle connection on every set. Chris goes close to failure on most sets without sacrificing technique.

Heavy vs. Light Days

Chris periodizes his training by alternating heavy and light days for each muscle group:

  • Heavy days involve lifting heavier weight for lower reps – around 6-8 reps per set. This builds brute strength.

  • Light days use moderately lighter weight for 10-15 reps per set. This increases volume and muscle damage.

This heavy/light cycle helps avoid overtraining while still overloading muscles from multiple angles.

Top Lifts and Exercises

Some of Cbum‘s favorite exercises include:

  • Bench press
  • Incline dumbbell press
  • Squats
  • Leg press
  • Pull-ups
  • Barbell rows
  • Overhead press
  • Lateral raises
  • Bicep curls
  • Tricep extensions
  • Weighted crunches
  • Hanging leg raises

As you can see, Chris primarily uses free weights and compound movements. He also sprinkles in some machines or cables at times. But the core of his routine sticks to basics like squatting, benching, and deadlifting. This allows him to move big weight and fully develop his phenomenal physique.

Cardio and Abs

In addition to lifting, Cbum incorporates:

  • Low-intensity cardio in the off-season – Usually 30-60 minutes on the treadmill or stationary bike to stay lean.

  • High-intensity cardio pre-competition – Shorter HIIT sessions to accelerate fat loss.

  • Ab training – Crunches, leg raises, and cables movements 3-4 times per week for core development.

Takeaway: Chris Bumstead trains very intelligently. He focuses on progressive overload using compound movements and a mix of heavy and light days. This strategic approach has clearly worked wonders!

Now let‘s uncover his secret formula for fueling all that hardcore training…

Chris Bumstead‘s Nutrition Plan

Make no mistake – Cbum‘s legendary physique is built on a solid nutrition foundation. Here‘s a look at how he fuels his workouts and gains muscle:

Calorie Intake

  • Off-Season Bulking: 4,000 – 5,000 calories per day
  • Contest Prep Diet: 2,000 – 2,500 calories

Macronutrient Ratios

Cbum aims for the following macro split regardless of bulking or cutting:

  • Protein: 35-40% of calories
  • Carbs: 40-50% of calories
  • Fat: 15-20% of calories

This equates to roughly:

  • Protein: 400g per day
  • Carbs: 600g per day
  • Fat: 100-150g per day

Diet Details

Here‘s an overview of Chris Bumstead‘s daily diet:

  • Meal 1 – Breakfast – Eggs, oatmeal, fruit
  • Meal 2 – Post-workout shake – Whey, banana, peanut butter
  • Meal 3 – Chicken breast, brown rice, veggies
  • Meal 4 – Beef, sweet potato, greens
  • Meal 5 – Salmon, avocado, rice
  • Meal 6 – Casein protein shake

His off-season diet includes more carb sources like rice, potatoes, quinoa, and fruit. As contests approach, he cuts back on carbs while keeping protein high.

Cbum eats relatively clean – focusing on lean proteins, healthy fats, and complex carbs. He avoids processed junk food, especially in contest prep.


Some of the supplements Chris adds to his routine:

  • Whey protein
  • Casein protein
  • BCAAs
  • Creatine
  • Pre-workout (for energy/pumps)
  • Multivitamin

Refueling Strategies

After tough workouts, Cbum makes sure to restore his body by:

  • Consuming whey protein and carbs within 30-60 minutes post-workout
  • Eating a balanced meal 1-2 hours later
  • Drinking plenty of water and electrolytes
  • Getting adequate rest

Takeaway: Chris Bumstead follows a precise, fine-tuned nutrition plan tailored to his goals. He fuels his body with quality whole foods and supplements to recover and build muscle optimally.

Alright, next let‘s talk about Cbum‘s meteoric rise to social media fame…

Becoming a Massive Influencer: Chris Bumstead‘s Social Media Success

In addition to dominating bodybuilding stages, Chris has become one of the most popular fitness influencers on social media today. Just look at his insane follower counts across platforms:


  • 3.55 million subscribers on his YouTube channel


  • 19 million Instagram followers – one of the most on IG!


  • 4.7 million followers
  • Total video likes: 50+ million


  • Over 1.5 million page likes



No doubt about it, Cbum is a massive presence on social media. Fans love following his fitness journey and motivation.

Chris engages fans with behind-the-scenes content on his workouts, nutrition, contests prep, competitions, and more. He comes across as very humble and down-to-earth.

In my opinion, his likable personality combined with his impressive physique are what skyrocketed him into bodybuilding superstardom. Cbum made the sport more accessible for the mainstream.

And with his social media still growing rapidly, the champ‘s popularity shows no signs of slowing down. He continues inspiring millions of people to improve their fitness, form, and physiques.

Chris Bumstead‘s Personal Life, Interests, and Future Goals

When he‘s not training clients or prepping for competitions, Chris enjoys unwinding and hanging with friends outside the gym.

Here are some personal details on the man behind the muscles:

  • Got engaged in 2021 to Courtney King, an IFBB bikini competitor
  • Enjoys activities like fishing, hiking, playing guitar
  • Has two French bulldogs named Duke and Dexter
  • Supports various charities – donates portion of apparel sales to charity
  • Known for being humble and down-to-earth despite fame
  • Has guest-starred on TV shows like "Redemption Inc."

In terms of future goals, I‘m sure Chris aims to continue his Olympia three-peat streak for as long as possible. He clearly has the genetics, work ethic, and determination to remain champion.

With his social media expanding exponentially, I could also see Chris launching his own supplement line, online coaching, and really expanding his personal brand in the years ahead.

At just 28 years old, the possibilities seem endless for this talented, driven athlete. I know I‘ll certainly be rooting for him every step of the way!

Wrapping Up Chris Bumstead‘s Incredible Journey

There you have it, my friend – absolutely everything you could want to know about the inspiring career of Chris Bumstead!

I hope you enjoyed exploring Cbum‘s stats, competitive history, training program, nutrition principles, social media rise, and personal life details in this guide. He really is an amazing example of hard work, dedication, and perseverance.

Chris has already cemented his legacy as a 3x Mr. Olympia champion and bodybuilding icon. But something tells me the best is still yet to come from this talented competitor.

Let me know if you have any other questions about the one and only Cbum! I could talk bodybuilding all day. Now go crush your own workout!


Written by Alexis Kestler

A female web designer and programmer - Now is a 36-year IT professional with over 15 years of experience living in NorCal. I enjoy keeping my feet wet in the world of technology through reading, working, and researching topics that pique my interest.