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How to Build the Cbum Physique

Chris Bumstead, better known as “Cbum,” has dominated the Classic Physique division for the past five years, winning the Olympia title every year from 2019 to 2024.

His unmatched victories have solidified his status as the reigning Men’s Classic Physique champion and one of the most iconic figures in Mr. Olympia history.

Now officially retired from competition, Cbum leaves behind a legacy that has set an incredibly high bar in the sport. Even so, his physique remains an inspiring target we can strive to reach!

Key Takeaways 💡

Chris Bumstead’s success in bodybuilding heavily relied on a well-structured diet focusing on raw nutrition, tailored to his bulking and cutting phases. 💪
Beyond training, Bumstead transparently uses performance-enhancing drugs (PEDs) under professional supervision to prioritize long-term health and wellness while pursuing competitive goals. ⚖️
Bumstead follows a “three days on, one day off” workout split, paired with his focus on free weights and targeted machine exercises. 🔄

Understanding the Classic Physique Look

The criteria for the Classic Physique division at the Mr. Olympia competitions are carefully defined by the IFBB Professional League. The criteria includes the following:

Proportion and Symmetry

Judges often look at your overall proportion; evaluating how well the upper and lower areas work together, with muscle groups balanced in size and development.

Muscle Quality

While the size of your gains is important, majority of the judges tend to focus more on fine details, like deep cuts and striations that enhance your overall physique. These details are often achieved through focused workouts that emphasize definition and conditioning.

Posing Routine

Most people don’t realize it, but presentation is key to standing out, not just having a pretty physique. Classic Physique winners always bring strong posing routines, so make the most of your 60-second free pose and don’t forget to have fun!

The Classic Look

The Classic Physique division focuses on a more aesthetic, classic look, unlike the larger physiques in men’s bodybuilding. If you’re competing in this division, you’ll need to aim for a build similar to Cbum or other bodybuilding legends like Arnold Schwarzenegger and Frank Zane.

Chris Bumstead’s Workout Program

Cbum follows a strict workout split, using a 3-day-on, 1-day-off schedule. Here’s a summary of his workouts throughout the week:

Days	Muscle Group Focus
1	Quads and Calves
2	Chest and Triceps
3	Back (Thickness) and Biceps
4	*Rest*
5	Chest and Shoulders
6	Back (Width) and Hamstrings
7	Arms
8	*Rest*

Quads and Calves

Exercise	Sets	Repetitions
Leg Extensions (Drop Set)	2	20
Smith Machine Squats	2	6 to 10
Unilateral Leg Press	3	8 to 10
Sissy Squat	3	12 to 15
Seated Calf Raise	3	10 to 12

Chest and Triceps

Exercise	Sets	Repetitions
Incline Dumbbell Press	2	8 to 10
Incline Dumbbell Fly	2	8 to 10
Hammer Strength Machine Incline Press (Drop Set)	3	6 to 10
Pec Deck	3	15
EZ Bar Skull Crushers	2	8 to 10
Pushups	2	Until Failure

Back (Thickness) and Biceps

Exercise	Sets	Repetitions
Close Grip Underhand Lat Pulldown	3	10 to 12
Chest Supported Dumbbell Row	2	8 to 10
Chest Supported T-Bar Row (Drop Set)	2	8 to 10
Machine Chest Supported Row	2	10 to 12
Machine Preacher Curls	2	10 to 12

Chest and Shoulders

Exercise	Sets	Repetitions
Seated Dumbbell Shoulder Press	2	6 to 10
Machine Shoulder Press (Drop Set)	3	6 to 10
Seated Dumbbell Lateral Raise (Drop Set)	2	8 to 10
Machine Lateral Raise	2	10 to 12
Reverse Pec Deck	2	10 to 12
Machine Fly	2	10 to 12

Back (Width) and Hamstrings

Exercise	Sets	Repetitions
Lying Leg Curls	2	8 to 10
Deadlifts	2	4 to 8
Seated Leg Curls	2	8 to 10
Standing Leg Curls	2	8 to 10
Wide Grip Lat Pulldowns	3	8 to 10
Cable Lat Extensions	2	10 to 12

Arms

Exercise	Sets	Repetitions
Rope Cable Triceps Pressdown (Drop Set)	2	8 to 10
Incline Dumbbell Skull Crushers	2	8 to 10
EZ Bar Preacher Curls (Drop Set)	3	8 to 10
Dumbbell Curls	2	10 to 12
Cable Cross Body Triceps	3	10 to 15
Low Pulley Cable Curl with V-Bar Handle (Drop Set)	2	10 to 12

Cbum’s Take on Performance-Enhancing Drugs

Chris Bumstead’s diet is very simple. He focuses on raw nutrition and follows a structured diet plan where he strictly needs to track his calories to stay on course.

His meals typically vary depending on his goals; here’s an overview:

Bulking Diet

During his bulking phase, Bumstead takes about 5,203 calories daily, including 666 grams of carbs, 290 grams of protein, and 156 grams of fat.

Pre-Workout Meal

Before a workout, he fuels up with a mix of protein and carbs, such as 90 grams of ground turkey, 45 grams of oats, cucumber, and romaine lettuce.

Daily Meals

Most of Bumstead’s meals are around 500 calories, except for breakfast. One of his go-to meals is fried fish with rice, broccoli slaw, shredded lettuce, and cucumber.

Cbum’s Take on Performance-Enhancing Drugs

Bumstead has always been transparent about using certain supplements under medical supervision, noting that he works with a team of professionals to ensure his health and safety.

He also emphasizes the importance of balance and responsible use of performance-enhancing drugs.

That being said, you must know your options and buy PEDs from trusted manufacturers to not only achieve better results but also ensure your wellness and safety.

If you’ve been looking for popular performance-enhancing drugs (PEDs) for bodybuilding, you’ll notice that the list has remained fairly consistent with those used in previous years.

Here are the ones that top the list:

Anabolic Steroids

Anabolic steroids are known for enhancing muscle growth and athletic/sport performance, but they can pose serious health risks when misused.

While some see them as a shortcut to improve quality of life, the majority of users may later regret the mistake of overlooking long-term consequences like hormonal imbalances and organ damage.

Some examples of anabolic steroids include:

Testosterone
Trenbolone

Selective Androgen Receptor Modulators (SARMs)

SARMs work by selectively targeting androgen receptors in muscles and bones, promoting growth without affecting other tissues.

Initially found in research labs, they’ve helped many athletes improve performance while competing, offering a safer alternative to steroids. SARMs now hold a place in the fitness business, supporting individuals striving for advancing their fitness career.

Some examples of anabolic steroids include:

Ostarine (MK-2866)
Ligandrol (LGD-4033)
RAD-140 (Testolone)

Peptides

Peptides are short chains of amino acids that signal the body to enhance muscle growth, fat loss, and recovery, making them popular for building a physique.

Often used by those working to improve performance, peptides give athletes a shot at faster results without traditional supplements.

They’re increasingly seen in the sport world, especially by individuals looking to compete in fitness shows or other competitive arenas.

Some examples of peptides include:

IGF-1 (Insulin-like Growth Factor 1)
CJC-1295

Conclusion

Being involved in the bodybuilding industry is no small task—it’s a serious career that demands unwavering focus on fitness and raw nutrition at every step.

You won’t love every part of the process, and some days will test your limits, but staying disciplined in how you train and approach wellness ensures growth.

For many, like Chris Bumstead, who won Mr. Olympia, competing at the highest level means embracing a lifestyle that combines relentless training, careful nutrition, and expert-guided use of performance-enhancing tools.

Reaching this level often requires giving people a clear shot at achieving their goals the right way—through trusted sources and smart decisions.

It’s not just about winning titles but also about finding the balance between fun, dedication, and continuing to connect with the sport and your quality of life!

DISCLAIMER: The information provided above is not intended to substitute professional medical advice, diagnosis, or treatment. Always seek your physician’s advice or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or read.We bear no responsibility or liability for your use of any compound.