mr olympia workout Mr Olympia’s incredible training schedule: plan, exercises and best practices

Christopher Adam Bumstead is a Canadian professional bodybuilder, an official member of the International Bodybuilding Federation. Bumstead is the current Mr. Olympia Classic Physique champion, having won the competition in 2019, 2020, 2021, 2022 and 2023.

In this article we reveal you what is his training routine and what is the number of sets he performs for each exercise.

CHEST AND BICEPS TRAINING

• Incline Chest Press – 5 sets x 15-15-12-12-10
• Flat bench press on smith – 4 sets x 12-10-8-8-8
• Incline Lunges – 3 sets x 15-12-12
• Cable lunges – 3 sets x 15-12 reps (Superset)
• Push-ups – 3 sets x To Failure
• Barbell Curls – 3 sets x 15 reps (Superset)
• Reverse grip barbell curl – 3 sets x to failure
• Concentrated Machine Curl – 3 sets x 10-12 reps (Drop Set on 2nd and 3rd set, superset)
• Hammer curl – 2 sets x 10-8 reps

GLUTEAL TRAINING

• Leg Curl – 4 sets x 15 repetitions
• Straight Leg Deadlifts – 4 sets x 15-20 reps
• Standing Leg Curl – 2 sets x 4-5 reps (drop sets)
• Inverted hack squat – 4 sets x 15-20 repetitions
• Glute Push-Up or Glute Kickback – 3 sets x 12-15 reps

SHOULDER AND TRICEPS WORKOUT

• Side – 3 sets x 15 reps
• Dumbbell Shoulder Press – 4 sets x 12 reps (Superset)
• Barbell Fronts – 3 sets x 12 repetitions
• Hamstrings with Rope – 4 sets x 20-15-12-12
• High Row – 3 sets x 15-12-12 (Superset)
• Rope front pull – 3 sets x 15-12-12
• Machine sides – 3 sets x 15 repetitions
• Bench dips – 4 sets x 12 reps (Superset)
• Triceps with Z-bar to the forehead – 4 sets x 12-15 reps
• Triceps reverse overhead bar – 4 sets x 8-10 repetitions
• Cable Triceps Extension – 3 sets x 12-10-8

QUADRICEPS TRAINING

• Leg extension – 3 sets x 15 repetitions
• Squat – 2 sets x 8 reps (heavier) and 6 sets x 10-12 reps (lighter)
• Press – 4 sets x 40-30-20-10
• Leg Extension – 4 sets x 15 reps (Superset)
• Lunges – 4 sets x 6-8 repetitions