Train Like CBum: Chris Bumstead’s Classic Push Day Workout
If you’ve spent more than five minutes in the fitness world, chances are you’ve heard of Chris Bumstead, aka CBum. As a five-time Classic Physique Mr Olympia champion, Chris is the gold standard when it comes to aesthetic muscle building – and it’s not just his genetics. His training intensity, consistency, and focus on mind-muscle connection are all top tier.
So what does a CBum workout actually look like?
Let’s take a peek into one of his Push Day routines – built for building chest, shoulders and triceps – and how you can adapt it for your own training, whether you're chasing that classic X-frame or just want to train like the champ for a day.
🏋️♂️ CBum’s Push Day Breakdown
This isn’t your average chest and tris session. CBum keeps the volume high, intensity sharp, and rests minimal. He focuses on slow, controlled reps to maximise time under tension – the key to that 3D muscle look.
1. Incline Smith Machine Press
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4 sets x 10–12 reps
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This is his go-to for upper chest. He uses a slight incline to really target the clavicular pecs, and the Smith machine lets him lock in form and focus on the squeeze.
💡 Tip: Control the descent and pause at the bottom – no ego lifting here.
2. Seated Dumbbell Shoulder Press
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4 sets x 8–10 reps
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CBum’s delts are a standout feature, and this compound press is a staple. He keeps his core tight and doesn’t fully lock out to maintain tension.
💡 Tip: If you're struggling to go heavy, use a spotter or drop sets to maintain intensity.
3. Pec Deck Flys (Machine Chest Flys)
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3 sets x 12–15 reps
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Perfect for that deep chest contraction. He holds the squeeze for a second or two, making every rep count.
💡 Tip: Keep shoulders pinned back and focus on moving only through the chest.
4. Dumbbell Lateral Raises
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4 sets x 12–15 reps
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If you want that capped shoulder look, this is the move. CBum uses strict form and sometimes finishes with partials to burn out.
💡 Tip: Don’t swing! It’s better to go lighter and actually hit your medial delts properly.
5. Overhead Cable Triceps Extension
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3 sets x 10–12 reps
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This isolates the long head of the tricep – key for that thick arm look. Full stretch and full squeeze on every rep.
💡 Tip: Keep elbows locked in and avoid flaring them out.
6. Cable Tricep Pushdowns (Rope or Straight Bar)
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3 sets x 15–20 reps
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A higher-rep finisher to flood the triceps with blood. He sometimes supersets this with dips for an insane pump.
💡 Tip: Lean slightly forward, control the movement, and pause at the bottom.
🧃 Fuel Like the Champ
Training like CBum isn’t just about the grind – nutrition and supplementation are key. Here’s what we recommend to support a session like this:
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Pre-Workout: Boost energy and focus – especially for those heavy presses.
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EAA/BCAAs: Sip during training to stay hydrated and support muscle recovery.
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Whey Protein Isolate: Post-workout to hit your macros and kickstart recovery.
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Creatine Monohydrate: A staple in CBum’s stack – and a must for strength and size.
👉 Check out our full supplement range – all top-notch quality, third-party tested, and built for serious results.
Final Thoughts
Chris Bumstead’s push day is a blend of smart programming, perfect form, and relentless intensity. You don’t have to be Mr Olympia to train like him – just show up, be consistent, and fuel your body right.
Train hard. Recover smart. And chase that classic physique – the Aussie way.