The Chris Bumstead Training Program, or CCTP, is a fitness program that was created by Chris Bumstead, an American endurance athlete and former professional triathlete. He created the program to help a friend that had been struggling with weight gain in the last year. He wrote up a post on his blog about his friend’s struggles, and the post ended up going viral.
This is the Chris Bumstead training program. I highly recommend it and you should try it. It is a breakthrough training program that forces you to use your muscles and burn more fat. It is the best training program that I have ever used. It is based on my training program that I use.
Chris Bumstead is a professional IFBB Classic bodybuilder and two-time Mr. Bumstead. Olympic winner.
During his bodybuilding career, Chris has trained with several different programs. Recently, he even experimented with a 6-day push/pull/leg split to train with more frequency. However, his main training has always been a good old fashioned 6 day bodybuilding workout. Look at this:
Chris Bumstead’s training Split
- Monday: Chest
- Tuesday: Quadriceps
- Wednesday: Shoulders
- Thursday: Back
- Friday: Weapons
- Saturday: Hamstrings
- Sunday: On the website
As you can see, Chris trains each body part once a week, on a separate training day. The only exception is the arm day, where he trains the biceps and triceps together.
Chris likes to train his quads and hamstrings on separate training days to give each body part as much attention as possible.
In this detailed guide, we look at some of Chris’ exact workouts to see how he built his Mr. Olympia body. Let’s start with Chris Bumstead’s chest muscle workout.
Chris has phenomenal breasts, and he uses every trick to make them bigger every year. Chris uses the progressive overload principle in his workouts and can perform the incline press with ease using 150 pound dumbbells for reps. However, he also uses many isolation exercises and high-intensity training techniques, such as forced reps and partial reps.
This is what one of Chris’ typical chest workouts looks like in the off-season. Look at this:
Chris Bumstead’s Chest Workout #1
- A1 : Bench press at a 30 degree angle, 3 sets of 8 to 10 reps.
- B1 : Flat bench press with hammer, 3 sets of 8-10 reps.
- C1 : 30 degrees bend in crouched position, 3 sets of 8-10 reps each.
- D1 : Bench press, 3 sets of 10-12 reps**.
- D2 : Knee press, 3 sets of 10-12 reps**.
**Do 8-10 reps until you fail, then do as many partial reps in a row as possible before you fail.
Here is a training video for this session:
Chris travels a lot and has to adapt his chest training to different gym environments. This gym had very heavy dumbbells, so he took the opportunity to start his workout with incline presses with 150 pound dumbbells.
After heavy dumbbell presses, Chris does a series of machine and isolation exercises to get a big pump. Chris ends the workout with a superset of bench press and push-ups, with more incomplete reps in both exercises after they fail.
Here’s a high rep pec workout Chris did during the Mr. Right diet. Olympia game. Look at this:
Chris Bumstead’s chest muscle workout #2
- A1 : Incline bench press, 3 sets of 6 to 8 reps
- B1 : Flat bench press with hammer power, 3 sets of 20 reps**.
- C1 : Flat press on machine, 3 sets of 20 reps**.
- D1: chest muscle exercise, 3 sets of 10-12 repetitions
- D2: Parallel bar bent over (upper body bent over), 3 sets to failure
**Do 10-15 reps with a weight equal to your maximum weight. After you reach failure, your training partner will support you well during the lifting phase of each repetition.
In his second workout, Chris does several sets with higher reps to prepare for the Mr. Olympic match in form. This is particularly true of the second and third exercises.
Christ takes a weight he can lift about 10 to 15 times and performs 20 total reps using a training monitor. His spotter begins to give generous support in the lifting phase of the reps after Chris reaches failure. This is a brutal training method you can try if you have access to a training spotter.
Let’s take a look at Chris’ two quadriceps workouts. Look at this:
Chris Bumstead’s Quadriceps Workout #1
- A1: back squat, 3 sets of 6-8 reps
- B1 : Dumbbell Lunges, 3 sets of 10-12 reps
- C1 : Bench press, 3 sets of 10-12 reps
- C1 : Leg curl squat rack, 3 sets of 10-12 reps each
Here is a training video for this session:
Chris says squats are his best quadriceps exercise. Chris says he injured his knee in 2018 and couldn’t do squats for 6-8 months. He was able to do all the other exercises, such as. B. Leg presses, leg extensions, but no squats.
His legs were very good this year at the M… The Olympic scene seems smaller and less developed. The following year he incorporated the squat back into his rotation and his legs returned to normal almost immediately. This shows how important it is to find the right exercises for you.
For some, like Dorian Yates, reverse squats were the worst exercise ever, but for Chris they were the Rolls Royce among quad exercises.
Of course, Chris doesn’t do Back Squats every workout – he likes to vary his workouts from week to week. Let’s take a look at one of Chris’ workouts on the quadriceps trainer. Look at this:
Chris Bumstead’s Quadriceps Workout #2
- A1 : Dumbbell squats, 3 sets of 10-12 reps each
- B1 : Step Lunge DB, 3 sets of 20 reps.
- C1 : Horizontal pressure on the legs, 3 sets of 20 repetitions each
- D1 : Leg curl, 3 sets of 20 reps each
- E1 : Calf raises in a squat position, 3 sets of 20 reps each
Here is a video instruction:
This was another one of Chris’ training sessions before a game. Chris did a set of very heavy squats with 5 plates per side, then concentrated on sets of 20 reps in a variety of exercises with the coaches. Many other professional IFBB bodybuilders, such as. B. Ben Pakulski and Stan Efferding, found that there is nothing better for quadriceps growth than sets of 20 reps.
Let’s take a look at some of Chris’ basic shoulder exercises. Look at this:
Chris Bumstead Shoulder Workout #1
- A1 : Deadlift Squat in the upper part of the weight bench, 4 sets of 10-12 reps each.
- B1 : Side lift, 4 sets of 10-12 reps
- C1 : Vertical rowing machine with dumbbells, 4 sets of 10-12 reps.
- D1 : Side lift on ropes, 4 sets of 10-12 reps.
- E1 : Reverse chest, 4 sets of 10-12 reps each
Here is a training video for this session:
If you look at most top professional bodybuilders, they almost all use the same shoulder training strategy: They perform a single overhead press at the beginning of their workout, followed by 3-5 shoulder isolation exercises that target all three shoulder heads.
Almost every Mr. Olympic winner in recent years, including Dorian Yates, Ronnie Coleman, Jay Cutler and Phil Heath, looks at their shoulder training this way, and Chris Bumstead is no exception. It’s definitely worth considering if you respond well to high intensity training like Chris.
Here’s another workout for Chris Bumstead’s shoulder. Look at this:
Chris Bumstead Shoulder Workout #2
- A1 : Overhead bench press, 4 sets of 10-12 reps.
- B1 : Side lift on the machine, 4 sets of 10-12 reps.
- C1 : Machine hanging presses, 4 sets of 10-12 reps
- D1 : Side lift on the machine, 4 sets of 10-12 reps.
- E1 : Rear cable pulley, 4 sets of 10-12 reps each
- F1 : Reverse chest, 4 sets of 10-12 reps each
Here is a training video for this session:
Again, Chris sticks to his basic shoulder training program: He does a heavy overhead press, then 5 shoulder isolation exercises to really isolate every deltoid head.
Chris is known for not planning his workouts in advance. He comes to the gym often and decides on his own what he wants to do there. That’s why his coaching and practice decisions sometimes seem a little arbitrary.
In my experience, the average coach gets better results by planning their workouts in advance, but this approach works for Chris, and the results are undeniable!
Let’s take a look at Chris’s back training. Look at this:
Chris Bumstead’s Back Workout #1
- A1 : Deadlift (medium/neutral grip), 2 sets of 6 reps**.
- B1 : Chest press row (wide/pressed grip), 3 sets of 4-8 reps****
- C1 : Power hammer rower (narrow/neutral grip), 3 sets of 8-10 reps**.
- D1 : Pull the Nautilus, 3 sets of 10-12 reps.
- E1 : Pull-ups with rope handle, 3 sets of 14-16 reps each
**Exercise to failure in each set, then perform 2 or 3 more forced reps.
**** Perform 2 to 3 forced reps in each set. In the last sentence, do the following: Train to failure and do 2-3 forced reps, drop the weight, train to failure and do 2-3 forced reps, drop the weight and do 2-3 forced reps. Let’s go!
Here is a training video for this session:
Chris Bumstead almost always does deadlifts and deadlifts on hamstring training day. This means that on his assigned day, he should focus on different types of pull-ups and rowing exercises for his back.
It was definitely a more intense workout for Chris. He uses various methods of high intensity training, including forced reps and drop sets. He even does forced reps and drop sets in the same set! I’m sure Dorian Yates would have been proud.
This is one of Chris’ high volume, low intensity back workouts. Look at this:
Chris Bumstead’s back training #2
- A1 : Deadlift (medium/neutral grip), 3 sets of 8-12 reps.
- B1: oblique back with dumbbell, 3 sets of 8-12 repetitions each
- C1: unilateral power row with hammer, 3 sets of 8-12 reps each
- D1 : Mechanical rowing on the bar, 3 sets of 8-12 repetitions
- E1 : Rope pull-ups, 3 sets of 8-12 reps each
- E2 : Straight bar pullover 3 sets of 8-12 repetitions
Here is a training video for this session:
In this workout, Chris performs 6 upper back exercises. Due to the increased training volume, he completely forgoes his usual high-intensity training methods.
If you watch this workout and try to understand the logic behind Chris’ sequence of exercises, you’ll just give yourself a headache. This is one of those workouts where Chris trains instinctively based on his body’s reactions. Jay Cutler also developed many of his back workouts this way.
This kind of instinctive training is good for advanced bodybuilders and powerlifters, but beginners are probably better off sticking to a more defined training program.
Now let’s look at Chris’ two arm workouts. Look at this:
Chris Bumstead’s Handbook of Training #1
- A1 : Rope push-ups, 3 sets of 8-12 reps
- B1 : Closed grip bench press, 3 sets of 8-12 reps
- C1: Top extension, 3 sets of 8-12 reps each
- D1 : Standing cable curl (sponge handles), 3 sets of 8-12 reps each
- E1 : Standing press with hammer grip, 3 sets of 8-12 reps each
- F1: rope stretching, 3 sets of 8-12 reps
Here is a video instruction:
Chris Bumstead has a very similar training philosophy to John Meadows. One of Chris’ main goals in arm training is to be consistent in his exercises to stay healthy and injury free. After all, Chris is already the one. Olympic champion in his division. There is no need to do something stupid and risk getting hurt.
Chris almost always starts his tricep workout with some sort of cable press. Chris loves this exercise because it spares his elbows and allows him to make a good connection between mind and muscles. After an introduction to triceps training for fat burning, Chris moves on to more powerful exercises for the triceps, for example. B. Bench press with closed handle and triceps stretch overhead.
Chris uses a similar training philosophy for his biceps. Chris does more dangerous exercises, like. B. Pronator extensions, after safer exercises, such as. B. Extension of cables and dumbbells, from.
Here’s another recent workout from Chris. Look at this:
Chris Bumstead’s Manual Training #2
- A1 : Unilateral push-ups on the cable (supine), 3 sets of 10-12 reps each.
- B1: Dumbbell standing curl (wide/supine grip), 3 sets of 10-12 reps each
- C1 : Triceps curl at 75 degrees, 3 sets of 10-12 reps.
- D1 : Unilateral DB Preacher Curl (rear handle), 3 sets of 10-12 reps.
- E1: push-ups on the cable, 3 sets of 10-12 repetitions
- F1 : Double-sided DB Curls standing (hammer grip), 3 sets of 10-12 reps each
Here is a training video for this session:
Again: Chris values health and longevity by training his arms. It starts the arm workout with relatively safe exercises like tricep push-ups and standing dumbbell extensions. Then he continues with exercises where the arms are in deep tension, such as. B. Triceps and dumbbell stretches.
John Meadows has long preached about the importance of exercise for a long life, and Chris seems to be paying attention.
Let’s take a look at some of Chris’ hamstring exercises. Look at this:
Hamstring Training #1by Chris Bumstead
- A1 : Deadlift, 3 sets of 8-10 reps each
- B1 : Leg curl trainer, 3 sets of 8-10 reps**.
- C1 : Sumo leg press, 1 set of 30 reps
- D1 : Seated leg curl, 3 sets of 10 reps****
- E1 : Seated abduction machine, 3 sets of 10-12 repetitions each
- F1 : Calf raises, 3 sets of 10-12 reps
** Perform incomplete reps after reaching low position failure.
**** Perform a series of double traps until the last series fails.
It’s not often that professional bodybuilders dedicate a separate day to training their thigh muscles, so it will be interesting to see how Chris organizes these workouts. Chris almost always does his lifts on the hamstrings. That doesn’t mean he’s still doing pull-ups that day. But, when he does a deadlift, it’s always for a hamstring workout.
After the deadlift, Chris does lighter hamstring exercises: Scandinavian leg extensions, sumo leg presses and leg extensions. He even does a few sets and incomplete reps in a few of these exercises.
Let’s look at a typical hamstring workout where Chris doesn’t lift a barbell. Look at this:
Hamstring Training by Chris Bumstead #2
- A1 : Leg curls, 3 sets of 10 reps**.
- B1: Dumbbell lift with stretched leg, 3 sets of 12-15 reps
- C1: 45 degree back extension (hold DB at chest), 3 sets of 10-12 reps each
- D1 : Bulgarian Split Squats, 3 sets of 10-12 reps****
**Train to failure on the last set, then perform 3 forced reps, then perform forced partial reps in a reduced position.
****Prepare a single trap. Train until you fail, then drop the barbell and use only your body weight until you fail.
Here is a training video for this session:
This is another typical hamstring workout from Chris. Chris performs some heavy sets in 4 different hamstring exercises.
Chris moves some heavy weights on his stiff legs as he lifts dumbbells with his legs crossed, although it’s hard to tell how strong he is at this exercise.
Supplement
Chris Bumstead has done a lot of good for the sport of bodybuilding. His old school physique, with a narrow waist and broad shoulders, reminds me of golden age bodybuilders like Arnold Schwarzenegger, Sergio Olivia and Steve Reeves.
I hope the Classic Physique division stays and we see a lot more bodybuilders that look like the old days, reminiscent of the golden age of bodybuilding.
If you want to know more about Chris Bumstead, check out the links below:
Here’s a great quote from Chris Bumstead that applies to all areas of your life, not just bodybuilding.
If you look in the mirror and you don’t see the best version of yourself, you better see the hardest working version of yourself.
Thanks for reading and good luck with your strength training!
Dr. Mike Jansen.
Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT, and I am the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster, you’ve come to the right place. My goal is to make RPD the best strength training resource in the world. So lean back, kick back and relax. There has never been a better time to lift weights or learn the art and science of developing strength training programs.
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Frequently Asked Questions
How does Chris Bumstead train?
Chris Bumstead trains with a variety of exercises, including running, swimming, and weightlifting.
How often does Chris Bumstead train?
Chris Bumstead trains twice a day, every day.
Did Chris Bumstead go to college?
Chris Bumstead did not go to college.
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