When it comes to building a back that looks carved by the gods of bodybuilding, one name stands above the rest: Chris Bumstead, aka Cbum.
A back so wide and detailed it looks like an architectural genius designed it. With multiple Mr. Olympia titles, Chris Bumstead isn’t just a bodybuilder; he’s a movement, an inspiration, and a walking testament to dedicated training.
Cbum’s back workout isn’t about mindlessly throwing around heavy weights. It’s a carefully crafted symphony of technique, mind-muscle connection, and strategic intensity.
We’re talking about an approach beyond simple lifting – it’s about feeling every rep and understanding your body’s mechanics.
In this blog, we will provide you with an inside look at the workout that helped Cbum achieve his championship-winning back workouts.
CBum Complete Back Workout
When it comes to building a championship-caliber back, Chris Bumstead doesn’t just train—he transforms muscle into art.
This isn’t just a workout; it’s a precision-engineered blueprint for developing a back that commands attention and respect.
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Barbell Rows | 2 | 8-12 |
| Reverse Grip Rows | 2 | 8-12 |
| Reverse Grip Lat Pulldown | 2 | 10-12 |
| High Elbow Flared Rows | 2 | 10-12 |
| Chest Supported Neutral Grip Rows | 2 | 10-12 |
| Pullovers (Machine or Cable) | 2 | 10-12 |
General Notes:
- Training Time: Morning Routine 8:00 AM. This workout is fasted (with coffee, almond milk, and pre-workout)
- Training Style: CBUM prefers two working sets per exercise for maximum intensity and focus.
- Rest Period: Approximately 60–90 seconds between sets.
- Progressive Overload: Focus on gradually increasing weight or reps each week.
- Form Focus: Emphasis is on controlled movement, full range of motion, and mind-muscle connection.
CBum Back Hypertrophy Focused Workout Plan
This isn’t a generic workout; it’s a meticulously crafted blueprint for hypertrophy that transforms ordinary muscle into extraordinary definition.
Each exercise is a strategic weapon in Cbum’s arsenal, carefully selected to target every fiber, every muscle group with precision and purpose.
What you’ll learn is more than just a workout. It’s a plan for building muscles that will change how you think about muscle growth.
| Exercise | Sets | Reps |
|---|---|---|
| Warm-Up (Lat Pulldowns) | 3 | 12-15 |
| Pull-Ups | 3-4 | 8-10 |
| Reverse-Grip Bent-Over Rows | 3 | 10-12 |
| Overhand Bent-Over Rows | 3 | 8-10 |
| Chest-Supported Dumbbell Rows | 3 | 10-12 |
| Machine Row | 3 | 8-10 |
| Straight-Arm Pulldowns | 3 | 12-15 |
| Weighted Hyperextensions | 3-4 | 5-6 |
Key Points from CBum’s Back Workout Approach
- Start with light sets to activate lats and ensure a strong mind-muscle connection.
- Gradually increase weight while maintaining form.
- Emphasize slow negatives and proper posture to maximize back engagement.
- Use a mix of grips and angles to target different parts of the back, such as the lats, traps, and rhomboid.
- Training is performed in the morning session.
Note: This workout was performed under Hany Rambod’s guidance during prep phase, emphasizing form and muscle connection over heavy weights.
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CBUM Back Workout for Mass (Full Workout)
Chris Bumstead’s back workout focuses on low-volume and high-intensity, with just two hard-working sets per exercise.
He prioritizes exercises that allow for variations in grip and angles to target different regions of the back. The back workout plan includes chest-supported movements to minimize strain on the lower back.
| Exercise | Description | Sets | Reps |
|---|---|---|---|
| Neutral Grip Lat Pulldown | Cable pulldown with a neutral grip, focusing on a full stretch and contraction. | 2 | 8-12 (Drop set optional) |
| Chest-Supported T-Bar Row | Bent-over chest-supported row for upper traps and mid-back. | 2 | 8-12 |
| Chest-Supported Dumbbell Row | The superset focuses on the upper back and lats using a plate-loaded row and a lat pullover machine. | 2 | 8-12 |
| High Machine Row + Machine Lat Pullover (Superset) | Superset focusing on upper back and lats using a plate-loaded row and a lat pullover machine. | 2 | 8-12 per exercise |
| Straight Arm Lat Pullover + Close Grip Row (Superset) | Superset with cable lat pullover and close-grip row for finishing volume. | 2 | 10+ per exercise |
Additional Notes
- Chris Bumstead emphasizes low-volume, high-intensity training with two hard-working sets per exercise. He often includes a drop set or superset for increased intensity.
- The goal is to build size and strength in the back while minimizing lower back stress. This exercise is perfect for individuals with lower back tightness or recovery concerns.
- Cable machines, T-bar row, dumbbells, plate-loaded machines, and various grip attachments for versatility.
Note: This workout is from CBum’s off-season phase, during which he focuses on muscle growth while maintaining lower volume.
CBUM’s HEAVY BACK WORKOUT W. DEREK LUNSFORD
| Exercise | Sets | Reps |
|---|---|---|
| High Machine Row | 3-4 | 8-12 |
| Landmine Row | 3-4 | 10-12 |
| Cable Row | 3 | 8-10 |
| Chest Supported Dumbbell Rows (One Arm) | 3 | 8-10 |
Training Philosophy:
- Include dynamic stretches and light sets to prepare muscles and joints.
- Depending on the exercise, adjust based on progression and aim for 6-12 reps per set.
- Do, typically 3-4 sets per exercise.
- Moderate rest, approximately 60–90 seconds between sets.
- Focus on scapula retraction, mind-muscle connection, and range of motion.
- Gradually increase weight while maintaining proper form.
- Incorporate pauses and slow negatives to enhance time under tension.
Takeaways
Creating the perfect workout split isn’t rocket science. But it does require strategic planning.
And CBum’s back workout split? It’s a masterclass in workout design.
But now I’d love to hear from you: What do you think about CBum’s back workout plan?
Are you going to give it a try?
Or do you have a question about implementing it?
Either way, let me know by leaving a comment below right now.
