Chris Bumstead3 min read

Chris Bumstead is a bodybuilder originally from Canada, born in the year of 1995. He started his bodybuilding career in 2014. Only a year later he won 1st prize at CBBF Canadian’s National Bodybuilding Championship in Men’s Junior Division and a year after that he already earned his Pro Card after winning a 1st prize at IFBB North American’s Bodybuilding Championship.

Athlete Statistics

Full NameWeightHeightYear of BirthNationality
Chris Bumstead215 - 225lbs (93.0 - 102.1kg)6'1" (185.5cm)1995Canadian


  • 2015 CBBF National Bodybuilding Championship Men’s Junior Division, 1st
  • 2016 CBBF Bodybuilding Championships Open Heavyweight Division, 2nd
  • 2016 IFBB North American Bodybuilding Championships, 1st (Pro Card)


At his early age, Chris Bumstead was always interested in sports. His dream was to be the best he can be in every sport. But to be the best, he knew he needed to get stronger so he joined a gym and instantly fell in love with the weights & bodybuilding. After noticing that his muscles were starting to grow, he was motivated to push harder and get into an even better shape. After a while, he meets a man called Lain Valliere who challenges him to compete together. He was his mentor and they became a really good friends. Lain later married Chris’s sister.


When Chris Bumstead is asked which exercises does he suggest for a maximum growth, he always says that you should stick to the compound movements such as Squats, Incline Dumbbell Presses & Bent-Over Barbell Rows.

Chris’s Workout

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


Chris Bumstead always manages to eat healthy which is a must when trying to maintain his physique. He eats 6-7 meals a day.


  • Whey Protein
  • BCAA
  • Glutamine
  • Creatine Monohydrate
  • Vitargo
  • R-ALPHA Lipoic Acid
  • Multivitamin
  • Fish Oils
  • Vitamin B-Complex
  • Vitamin C

Idols and Influences

Chris Bumstead was influenced by the classic look of the Old School Golden Era Bodybuilders.

What we can learn from Chris Bumstead

Becoming a pro at the age of 21, Chris Bumstead shows us that with hard work and dedication you can achieve anything you set your mind to no matter what age you are. You can join him on his journey here: Instagram