What’s up guys?
Today, I’m going to break down Chris Bumstead’s EXACT workout split that helped him become Mr. Olympia six times in a row.
The best part?
This isn’t some cookie-cutter “bro split” that you see everywhere. In fact, this is CBum’s recently updated routine that most people don’t even know about.
Let me be clear about something:
I’ve analyzed dozens of pro bodybuilder training splits. And I can tell you that most of them follow the basic “one body part per day” approach.
But Chris? He does things differently.
Instead of following that traditional approach, he uses what I call the “CBum Hybrid System” – a unique 3-on-1-off split that strategically overlaps muscle groups for maximum gains.
In this post, I’m going to show you:
- The exact day-by-day breakdown of his routine
- Why this split is so effective
- How he combines major and minor muscle groups
- The genius behind his rest day placement
So if you want to train like a 6x Mr. Olympia Classic Physique champion, you’re going to love this breakdown.
Let’s dive right in.
CBum Current workout split
Chris Bumstead’s current workout split follows a “3 days on, 1 day off” pattern, repeated continuously.
- Day 1: Quad-focused leg workout
- Day 2: Chest with some triceps
- Day 3: Back with some biceps
- Day 4: Rest day
- Day 5: Shoulders with some chest
- Day 6: Hamstring-focused leg workout with some back
- Day 7: Arm day (biceps and triceps)
- Day 8: Rest day
The cycle then repeats from Day 1.
This is then repeated continuously. It’s worth noting that Chris mentioned he had recently switched to this split, and it was even a bit hard for him to remember the exact sequence at first.
The split appears to be designed to:
- Split leg training into quad-focused and hamstring-focused days
- Include some overlap between muscle groups (e.g., chest work on shoulder day)
- Provide adequate rest between similar muscle groups
- Allow for dedicated arm training
- Maintain consistent rest days every 3 days
Day 1: Quad-Focused Leg Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Squats | 4 | 8-10 | 2 min |
| Leg Press | 4 | 10-12 | 1.5 min |
| Bulgarian Split Squats | 3 | 10-12 | 1.5 min |
| Leg Extensions | 4 | 12-15 | 1 min |
| Walking Lunges | 3 | 12 per leg | 1.5 min |
| Calf Raises | 4 | 15-20 | 1 min |
Day 2: Chest with Some Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 4 | 6-8 | 2 min |
| Incline Dumbbell Press | 4 | 8-10 | 1.5 min |
| Chest Flyes (Machine or Cable) | 3 | 10-12 | 1.5 min |
| Dips (Chest Focused) | 3 | 10-12 | 1 min |
| Skull Crushers | 3 | 10-12 | 1.5 min |
| Rope Tricep Extensions | 4 | 12-15 | 1 min |
Day 3: Back with Some Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups | 4 | 8-10 | 1.5 min |
| Barbell Row | 4 | 8-10 | 2 min |
| Seated Cable Row | 4 | 10-12 | 1.5 min |
| Lat Pulldowns | 3 | 10-12 | 1.5 min |
| Face Pulls | 3 | 12-15 | 1 min |
| Barbell Curls | 4 | 10-12 | 1 min |
Day 4: Rest Day
Day 5: Shoulders with Some Chest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Shoulder Press | 4 | 8-10 | 1.5 min |
| Lateral Raises | 4 | 12-15 | 1 min |
| Front Raises | 3 | 10-12 | 1 min |
| Rear Delt Flyes | 3 | 12-15 | 1 min |
| Incline Chest Press | 3 | 8-10 | 1.5 min |
| Cable Chest Flyes | 3 | 12-15 | 1 min |
Day 6: Hamstring-Focused Leg Workout with Some Back
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlifts | 4 | 8-10 | 2 min |
| Hamstring Curls | 4 | 10-12 | 1.5 min |
| Glute Bridge or Hip Thrust | 4 | 10-12 | 1.5 min |
| Lunges | 3 | 12 per leg | 1.5 min |
| Calf Raises | 4 | 15-20 | 1 min |
| Lat Pulldown | 3 | 10-12 | 1.5 min |
Day 7: Arm Day (Biceps and Triceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curls | 4 | 8-10 | 1.5 min |
| Hammer Curls | 4 | 10-12 | 1 min |
| Preacher Curls | 3 | 10-12 | 1 min |
| Overhead Tricep Extension | 4 | 10-12 | 1.5 min |
| Tricep Pushdowns | 4 | 12-15 | 1 min |
| Reverse Grip Tricep Pushdown | 3 | 12-15 | 1 min |
Day 8: Rest Day
CBum 5-day workout split
A 5-day split (plus two rest days) maximizes muscle growth while also allowing adequate recovery.
The split breaks down into Chest, Back, Legs, Shoulders, and Arms, with strategic rest days to optimize recovery. Each workout combines heavy compound lifts (6-8 reps) with moderate (8-12 reps) and higher-rep (12-15 reps) isolation works to target both strength and hypertrophy.
- Day 1: Chest
- Day 2: Back
- Day 3: Rest
- Day 4: Legs
- Day 5: Shoulders and Traps
- Day 6: Arms
- Day 7: Rest
Day 1: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline Barbell Bench Press | 4 | 8-10 reps |
| Flat Dumbbell Bench Press | 4 | 8-10 reps |
| Weighted Dips | 3 | 10-12 reps |
| Cable Flys | 3 | 12-15 reps |
| Push-ups | 3 | Failure |
Day 2: Back
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6-8 reps |
| Pull-ups | 4 | 8-10 reps |
| Bent-Over Rows | 4 | 8-10 reps |
| Lat Pulldowns | 3 | 10-12 reps |
| Seated Cable Rows | 3 | 12-15 reps |
Day 3: Rest
Day 4: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 6-8 reps |
| Leg Press | 4 | 8-10 reps |
| Romanian Deadlifts | 4 | 8-10 reps |
| Leg Extensions | 3 | 10-12 reps |
| Lying Leg Curls | 3 | 10-12 reps |
| Standing Calf Raises | 4 | 12-15 reps |
Day 5: Shoulders and Traps
| Exercise | Sets | Reps |
|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 8-10 reps |
| Lateral Raises | 4 | 10-12 reps |
| Bent-Over Rear Delt Flys | 4 | 10-12 reps |
| Barbell Shrugs | 4 | 8-10 reps |
| Face Pulls | 3 | 12-15 reps |
Day 6: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench Press | 4 | 8-10 reps |
| Standing Barbell Curl | 4 | 8-10 reps |
| Skull Crushers | 3 | 10-12 reps |
| Hammer Curls | 3 | 10-12 reps |
| Tricep Pushdowns | 3 | 12-15 reps |
| Concentration Curls | 3 | 12-15 reps |
Day 7: Rest
Takeaways
Creating the perfect workout split isn’t rocket science. But it does require strategic planning.
And CBum’s split? It’s a masterclass in workout design.
But now I’d love to hear from you: What do you think about CBum’s workout split?
Are you going to give it a try?
Or maybe you have a question about implementing it?
Either way, let me know by leaving a comment below right now.
