Chris Bumstead - The Canadian Monster

Born in the heart of Ontario, Canada, Chris initially stepped on stage as a bodybuilder in 2014 and is one of the numerous abilities leaving the nation. 

His motivation comes from the brilliant age weight lifters. He keeps his waist and core tight with lean muscle mass, as he hopes to replicate their legacy.

In 2016, at 21 years old, he earned his pro card in the wake of bringing home the IFBB North American Bodybuilding Championship trophy. 

His Start in Bodybuilding 

As a child growing up, Chris played a considerable measure of games where he learned keeping in mind the end goal to be the best, he needed to prepare time permitting. He invested hours in the exercise center, and starting here, he "began to look all starry eyed at the rec center". 

He began to create what he believed was a decent constitution, in any case, it wasn't until he met his sisters sweetheart, Iain Valliere that things began to change for Chris. It was Iain who specified he could contend and turn into a wild contender. 

As Chris says, “He was and still is a huge mentor to me. Iain inspired me to step on stage and coached me through the process.”

After Chris contended in his first show, he was snared and as he says, "truly feel I have discovered my specialty." 


Chris lean towards a workout split of 5 days for every week. He prepares back, trunk, hastrings/glutes, shoulders and quads on all different days of the week. At the point when individuals solicit Chris what days from the week he prepares every body part, his answer is, "I don't. I have a 5-day turn and once in a while take days off unless I feel I have to."

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