Unveiling the Mr. Olympia Training Blueprint: Exercises, Strategies, and Insider Tips

Christopher Adam Bumstead is a well-known bodybuilder from Canada and a member of the International Bodybuilding Federation. He is notably the reigning Mr. Olympia Classic Physique champion, winning this prestigious title five times in a row from 2019 to 2023.

This article outlines Bumstead’s training regimen and provides details about the number of sets he incorporates for each activity.

CHEST AND BICEPS WORKOUT

• Incline Chest Press – 5 sets with 15-15-12-12-10 repetitions
• Smith Machine Flat Bench Press – 4 sets with 12-10-8-8-8 repetitions
• Incline Lunges – 3 sets with 15-12-12 repetitions
• Cable Lunges – 3 sets with 15-12 reps (in Superset)
• Push-ups – 3 sets to Failure
• Barbell Curls – 3 sets with 15 reps (in Superset)
• Reverse Grip Barbell Curl – 3 sets to failure
• Concentration Machine Curl – 3 sets with 10-12 reps (Drop Set on 2nd and 3rd set, Superset)
• Hammer Curl – 2 sets with 10-8 reps

GLUTE WORKOUT

• Leg Curl – 4 sets with 15 repetitions
• Straight Leg Deadlifts – 4 sets with 15-20 reps
• Standing Leg Curl – 2 sets with 4-5 reps (Drop Sets)
• Inverted Hack Squat – 4 sets with 15-20 repetitions
• Glute Push-Ups or Glute Kickbacks – 3 sets with 12-15 reps

SHOULDER AND TRICEPS ROUTINE

• Lateral Raises – 3 sets with 15 reps
• Dumbbell Shoulder Press – 4 sets with 12 reps (in Superset)
• Barbell Front Raises – 3 sets with 12 repetitions
• Hamstring Curls with Rope – 4 sets with 20-15-12-12 repetitions
• High Row – 3 sets with 15-12-12 (in Superset)
• Rope Front Pull – 3 sets with 15-12-12 repetitions
• Machine Lateral Raises – 3 sets with 15 repetitions
• Bench Dips – 4 sets with 12 reps (in Superset)
• Forehead Z-Bar Triceps Extensions – 4 sets with 12-15 reps
• Reverse Overhead Triceps Extensions – 4 sets with 8-10 repetitions
• Cable Triceps Extensions – 3 sets with 12-10-8 repetitions

QUADRICEPS TRAINING

• Leg Extensions – 3 sets with 15 repetitions
• Squats – 2 sets with 8 reps (heavier) and 6 sets with 10-12 reps (lighter)
• Leg Press – 4 sets with 40-30-20-10 repetitions
• Leg Extensions – 4 sets with 15 reps (in Superset)
• Lunges – 4 sets with 6-8 repetitions