{"id":21827,"date":"2024-01-12T22:26:22","date_gmt":"2024-01-12T22:26:22","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21827"},"modified":"2024-01-12T22:26:28","modified_gmt":"2024-01-12T22:26:28","slug":"12-week-chris-bumstead-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf","title":{"rendered":"The Best 12-Week Chris Bumstead Workout Routine with PDF"},"content":{"rendered":"\n<p>If you are bored doing your workout split and looking for an interesting and effective exercise program to enhance your strength and muscle size, you can try Chris Bumstead&#8217;s workout routine.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/cbum\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/cbum\/\" rel=\"noreferrer noopener\"><strong>Chris Bumstead<\/strong><\/a>, a.k.a CBUM, has won Mr. Olympia Classic Physique five times in a row (2019-2023). He is known for his incredible physique, discipline, humble nature, and strong mindset.<\/p>\n\n\n\n<p>He&#8217;s not just a champion on the stage but also an inspiration to many in the fitness industry. <\/p>\n\n\n\n<p>Chris transparently shares his training style and bodybuilding secrets on <a href=\"https:\/\/www.youtube.com\/channel\/UC4514FwdRy5gI6CdC9GPb0w\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/channel\/UC4514FwdRy5gI6CdC9GPb0w\" rel=\"noreferrer noopener\"><strong>his YouTube channel<\/strong><\/a> so anyone who wants to build a muscular physique can follow his advice.<\/p>\n\n\n\n<p>With the help of CBum workouts (available on YouTube), I&#8217;ve designed a simple, easy-to-follow, and effective workout routine that can help you build strength, size, and muscularity. Pairing this workout routine with a healthy diet program will surely help you enhance your aesthetic over time.<\/p>\n\n\n\n<p><strong>Important Note: <\/strong>Being a professional bodybuilder, Chris Bumstead may have followed multiple workout routines throughout his career, which is why it\u2019s not possible to share them all or the exact one because they are rarely available on the web. So, it won&#8217;t be an exact replica of his training program, but highly inspired by him.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Chris Bumstead Workout Routine for Strength and Size<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"NO LOOK BACK! - CHRIS BUMSTEAD &quot;CBUM&quot; - BODYBUILDING MOTIVATION\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/z11kZmnuMTE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Warm-up Before Working Sets:<\/strong>\u00a0Start your workout with warm-up sets to stimulate your body temperature and prepare your muscles before going heavy. For example, you can bench press with an empty bar or light weight before starting your chest training and leg extension before hammering your quads.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 1-3 (Muscle Group Split)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Back<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Leg<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Shoulder<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Arms<\/li>\n\n\n\n<li><strong>Thursday and Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Medium-Grip Lat Pulldown<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>2<\/td><td>10-12\/side<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>1-arm Split Stance Cable Row<\/td><td>2<\/td><td>10-12\/side<\/td><\/tr><tr><td>T Row\/Chest Supported DB Row<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Pec Deck Fly<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Incline Machine\/Dumbbell Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Parallel Cable Chest Fly<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Cable Upward Fly<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Incline Cable Fly<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Bar Chest Dip<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Leg<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>12, 10, 10, 8<\/td><\/tr><tr><td>Smith Machine Back Squat<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>3<\/td><td>8-10\/leg<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/fpVHoidfg60\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/fpVHoidfg60\" rel=\"noreferrer noopener\"><strong>Hip Adduction<\/strong><\/a> + Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Abduction + Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lateral Raise (Warm-up)<\/td><td>1<\/td><td>20<\/td><\/tr><tr><td>Front Raises (Warm-up)<\/td><td>1<\/td><td>20<\/td><\/tr><tr><td>Overhead Press (Warm-up)<\/td><td>1<\/td><td>20<\/td><\/tr><tr><td>DB\/Machine Overhead Press<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Cable Front Raises<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>DB\/Cable Lateral Raises<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday<\/strong> <strong>&#8211; Arms Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Seated DB Overhead Extensions<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Incline Close Grip Bench Press<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Single Arm Cable Extensions<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Triceps Bar Dips<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Dumbbell Curls<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Preacher Curls<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Spider Curls<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Cable Curls<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Reverse Grip EZ Bar Curls<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Chris Bumstead workout routine<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 3-5 (Push\/Pull\/Legs Split)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday and Thursday:<\/strong> Push Workout<\/li>\n\n\n\n<li><strong>Tuesday and Friday:<\/strong> Pull Workout<\/li>\n\n\n\n<li><strong>Wednesday and Saturday:<\/strong> Legs Workout<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"PUSH WORKOUT | How To Wrap Gifts Like A Pro\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/24WI0e7Uq2w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>SM Incline Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Machine Overhead Press<\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Skull Crusher\/OH Extension<\/td><td>Triceps<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>High-to-Low Cable Fly<\/td><td>Chest<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Machine Dips<\/td><td>Triceps<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"PULL DAY Full Workout | Pre-Workout Of Champions\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/_MH2bMeFRoU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Back<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Alternating Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Supinated Lat Pulldown<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Cable Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Row<\/td><td>Back<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Alternating DB Curls<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Hack Squat<\/td><td>Quads<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Hamstring<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Machine Hip Adduction<\/td><td>Adductors<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>Calves<\/td><td>5<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Chris Bumstead Training Plan<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 6-12 (Upper Lower Split)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest and Triceps <\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Quads and Calves <\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Back and Biceps<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Shoulders and Upper Chest <\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Hamstrings and Back<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> Biceps and Triceps<\/li>\n\n\n\n<li><strong>Day 8:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Repeat<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pec Deck Flyes (Warm-up)<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Press (warm-up)<\/td><td>1<\/td><td>15-20<\/td><\/tr><tr><td>Hammer Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Cable Crossovers<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>OH Cable Triceps Extensions<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Quads and Calves <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Chris Bumstead&#039;s Leg Workout | Quads &amp; Calves w\/ Cbum\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/aeNPFLLKXro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension (warm-up)<\/td><td>2<\/td><td>15<\/td><\/tr><tr><td>Back Squat<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15<\/td><\/tr><tr><td>SM Bulgarian Squat<\/td><td>4<\/td><td>15<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>5<\/td><td>12<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>20<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Back and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"BACK AND BICEPS PUMPED UP | SECRETS OUT\u2026\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/zcnf-jNrvN0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Chest Supported DB Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Chest Supported Machine Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>One Arm Seated Cable Row<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Straight Bar Cable Curl<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Chris Bumstead Workout Plan<br><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Shoulders and Upper Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"GETTING MY GAINS BACK | SHOULDERS &amp; CHEST WORKOUT\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/z3Bzuz-CGcM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated DB Overhead Press<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Behind The Neck Overhead Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Cable Lateral Raises<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Raise\/Fly<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>60-degree Incline Machine Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Hamstrings and Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Leg Curl<\/td><td>5<\/td><td>15<\/td><\/tr><tr><td>DB Straight Leg Deadlifts<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>45-degree Hyperextension<\/td><td>4<\/td><td>15<\/td><\/tr><tr><td>Machine Lat Pulldown<\/td><td>5<\/td><td>15<\/td><\/tr><tr><td><strong><a href=\"https:\/\/youtu.be\/HxpAkxWe7Po\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/h1qdFssQTsA\" rel=\"noreferrer noopener\">Cable Lat Pullover<\/a><\/strong><\/td><td>5<\/td><td>12<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Biceps and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triceps Rope Pushdowns<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Overhead Triceps Extensions<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bodyweight Bar Dips<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Prone Incline Spider Curls<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Alternating Dumbbell Curls<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/lBk6ve9x200\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=E8Rw64J_sZ4\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Triceps Rope Push-Outs<\/strong><\/a> (FST-7)<\/td><td>7<\/td><td>Failure<\/td><\/tr><tr><td>Standing Dual Cable Curls (<a href=\"https:\/\/www.youtube.com\/watch?v=pZZzyBKH-GY\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=pZZzyBKH-GY\" rel=\"noreferrer noopener\"><strong>FST-7<\/strong><\/a>)<\/td><td>7<\/td><td>Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>Day 8 &#8211; OFF<\/strong><\/strong><\/h4>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Chris Bumstead Training Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-289a48d3-4ae2-4504-b8fd-d9db3c57b3fa\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Split-for-Strength-and-Mass.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Chris-Bumstead-Split-for-Strength-and-Mass<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Chris-Bumstead-Split-for-Strength-and-Mass.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-289a48d3-4ae2-4504-b8fd-d9db3c57b3fa\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine.jpg\" alt=\"Greg Kovacs Workout Routine\" title=\"Greg Kovacs Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-greg-kovacs-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21628\" rel=\"noreferrer noopener\"><strong>12-Week Routine Inspired by Greg Kovacs with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Lee-Haney-Workout-Routine.jpg\" alt=\"Lee Haney Workout Routine\" title=\"Lee Haney Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Lee-Haney-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Lee-Haney-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Lee-Haney-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-lee-haney-workout-routine-with-pdf\" data-type=\"post\" data-id=\"20768\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Lee Haney Workout Plan for Shaping Your Body<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg\" alt=\"Ronnie Coleman workout routine\" title=\"Ronnie Coleman workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/ronnie-coleman-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19717\" rel=\"noreferrer noopener\"><strong>12-Week Ronnie Coleman Plan for Gaining Mass<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg\" alt=\"Phil Heath Workout Routine\" title=\"Phil Heath Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">12-Week Phil Heath Workout Routine for Ultimate Growth<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg\" alt=\"Dorian Yates Workout Routine\" title=\"Dorian Yates Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Dorian-Yates-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\">Dorian Yates Workout Routine to Sculpt Your Physique<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine.jpg\" alt=\"Lou Ferrigno Workout Routine\" title=\"Lou Ferrigno Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Lou-Ferrigno-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-lou-ferrigno-workout-routine-with-pdf\" data-type=\"post\" data-id=\"20060\" target=\"_blank\" rel=\"noreferrer noopener\">Lou Ferrigno Workout Routine for Muscle Development<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you are bored doing your workout split and looking for an interesting and effective exercise program to enhance your strength and muscle size, you can try Chris Bumstead&#8217;s workout routine. Chris Bumstead, a.k.a CBUM, has won Mr. Olympia Classic Physique five times in a row (2019-2023). He is known for his incredible physique, discipline, &#8230; <a title=\"The Best 12-Week Chris Bumstead Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-chris-bumstead-workout-routine-with-pdf\" aria-label=\"Read more about The Best 12-Week Chris Bumstead Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21854,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[374,506,381],"class_list":["post-21827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-muscle-building","tag-olympia-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21827"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21827\/revisions"}],"predecessor-version":[{"id":21856,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21827\/revisions\/21856"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21854"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}