The Ultimate 5-Day Workout Split: Chris Bumstead's Blueprint for Success

April 26, 2023

Chris Bumstead, also known as "Cbum" is the Classic Physique Champion of Mr. Olympia, admired by countless fitness buffs for his impressive physique, dedication, and passion for bodybuilding. His popularity has grown tremendously in recent years, thanks to his social media presence on platforms like Instagram and YouTube, where he shares his training methods, nutrition tips, and motivational messages with fans around the world.

Bumstead's success in bodybuilding competitions, including his four consecutive wins at the Classic Physique division of Mr. Olympia, has made him a well-known figure in the fitness world. His training philosophy emphasizes muscle isolation and targeting specific muscle groups with precision, which has inspired many fitness enthusiasts to adopt a similar approach.

His content is engaging and inspiring, which has helped him amass a large following of fans who look up to him for guidance on their fitness journeys. Bumstead's popularity has inspired many fitness enthusiasts to follow his training methods and incorporate them into their own workout routines, such as the 5-day split, which Bumstead has used to build his impressive physique.

In this article, we'll explore the 5-day split inspired by Chris Bumstead's training philosophy and see how you can use it to achieve your fitness goals. We'll examine key factors like your fitness goals, experience level, schedule, ability to recover, and workout preferences to help you decide if this routine is a good fit for you.

Chris Bumstead Motivational Video

The 5-Day Workout Split: Overview and Benefits

The 5-day workout split is a highly efficient training regimen that targets different muscle groups each day, typically over a five-day training period. This focused approach promotes muscle growth and strength gains while allowing for optimal recovery time. Offering a customizable and adaptable framework, the 5-day workout split is a powerful tool for those seeking to enhance their fitness, providing numerous advantages such as:

  • Increased workout frequency - A 5-day split allows you to hit each muscle group more often compared to other splits, leading to faster progress and better muscle growth.
  • Greater focus on individual muscle groups - By dedicating an entire workout to specific muscle groups, you can concentrate on building strength and mass in those areas.
  • Enhanced recovery - Since each muscle group gets ample rest before being worked again, this split reduces the risk of overtraining and injury.
  • Flexibility and customization - The 5-day split can be easily tailored to your individual needs, goals, and fitness levels, with the ability to adjust exercises, sets, and reps as needed.

Chris Bumstead's 5-Day Workout Split

Although the exact details of Chris Bumstead's workout routine may vary, the following is a sample training program for a 5-day workout split inspired by his training philosophy:

To truly maximize the potential of your 5-day workout split, consider incorporating some of Chris Bumstead's training techniques and principles.

Prioritize compound movements: Compound exercises, like bench presses, squats, and deadlifts, are the foundation of Bumstead's workouts. These exercises target multiple muscle groups at once and stimulate growth and strength more effectively than isolation exercises.

Train with intensity: Chris Bumstead is known for his intense training sessions. To get the most out of your workouts, focus on lifting heavy weights with proper form and incorporate techniques like drop sets and supersets to push your muscles to their limits.

Focus on mind-muscle connection: Bumstead emphasizes the importance of the mind-muscle connection when training. Be conscious of the muscles you're working during each exercise and visualize them contracting and stretching throughout the movement.

Optimize recovery: To ensure optimal muscle growth, Bumstead prioritizes recovery through proper nutrition, sleep, and rest days. Make sure you're fueling your body with adequate protein and nutrients and getting enough rest to support muscle repair and growth.

Consistency is key: Like any successful bodybuilder, Chris Bumstead understands that achieving results takes time and dedication. Stick to your 5-day workout split consistently and make adjustments as needed to keep progressing.

Chris Bumstead’s Sample Workout Routine

Day 1: Chest

Incline Barbell Bench Press: 4 sets x 8-10 reps

Flat Dumbbell Bench Press: 4 sets x 8-10 reps

Weighted Dips: 3 sets x 10-12 reps

Cable Flys: 3 sets x 12-15 reps

Push-ups: 3 sets x failure

Day 2: Back

Deadlifts: 4 sets x 6-8 reps

Pull-ups: 4 sets x 8-10 reps

Bent-Over Rows: 4 sets x 8-10 reps

Lat Pulldowns: 3 sets x 10-12 reps

Seated Cable Rows: 3 sets x 12-15 reps

Day 3: Rest

Day 4: Legs

Squats: 4 sets x 6-8 reps

Leg Press: 4 sets x 8-10 reps

Romanian Deadlifts: 4 sets x 8-10 reps

Leg Extensions: 3 sets x 10-12 reps

Lying Leg Curls: 3 sets x 10-12 reps

Standing Calf Raises: 4 sets x 12-15 reps

Day 5: Shoulders and Traps

Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps

Lateral Raises: 4 sets x 10-12 reps

Bent-Over Rear Delt Flys: 4 sets x 10-12 reps

Barbell Shrugs: 4 sets x 8-10 reps

Face Pulls: 3 sets x 12-15 reps

Day 6: Arms

Close-Grip Bench Press: 4 sets x 8-10 reps

Standing Barbell Curl: 4 sets x 8-10 reps

Skull Crushers: 3 sets x 10-12 reps

Hammer Curls: 3 sets x 10-12 reps

Tricep Pushdowns: 3 sets x 12-15 reps

Concentration Curls: 3 sets x 12-15 reps

Day 7: Rest

Targeting Specific Muscle Groups and Lagging Body Parts 

A 5-day workout split offers several benefits, including increased focus on specific muscle groups, making it ideal for those looking to develop targeted areas or enhance weaker body parts. Here's how the 5-day split can help you achieve balanced muscle development and tackle your weaknesses:

  • Increased Training Volume: By dedicating an entire workout session to a specific muscle group or pairing complementary muscle groups, the 5-day split allows for increased training volume. More volume translates to more growth stimulus for the targeted muscles, leading to greater overall gains.
  • Improved Muscle Activation: Focusing on individual muscle groups during each workout session enables you to hone in on your mind-muscle connection, ensuring optimal muscle activation. This improved activation can lead to more efficient muscle recruitment and better overall development.
  • Customizable Workouts: The 5-day split is highly customizable, allowing you to tailor your workouts to target specific muscle groups or lagging body parts that need extra attention. By prioritizing these areas, you can ensure balanced muscle development and address any imbalances that may be holding you back.
  • Enhanced Recovery for Lagging Body Parts: When you're focusing on improving lagging body parts, it's essential to prioritize recovery. With a 5-day split, each muscle group has ample time to recover between workouts, allowing for optimal muscle repair and growth.
  • Variety of Training Techniques: The 5-day split provides the opportunity to incorporate a variety of training techniques, such as supersets, drop sets, and high-intensity interval training (HIIT). By incorporating these techniques into your workouts, you can effectively stimulate growth in targeted muscle groups and address lagging body parts.
  • Progress Tracking: The 5-day split makes it easier to track your progress for specific muscle groups. By consistently performing exercises targeting the same muscle groups on the same day each week, you can monitor your strength and muscle gains more accurately, making adjustments as needed to keep pushing your limits.

Potential Challenges: Overtraining, Recovery, Injuries, and Long-Term Viability

While the 5-day workout split offers many benefits, it's essential to be aware of potential pitfalls and challenges that could arise when following this training approach. Here are some of the most common concerns and how to address them:

  1. Overtraining: One of the potential risks of the 5-day split is overtraining, especially if you're not allowing for enough recovery time between workouts. Overtraining can lead to plateaus in progress, increased risk of injury, and even burnout. To avoid overtraining, ensure you're incorporating rest days and listening to your body. If you're feeling fatigued or experiencing a decrease in performance, it might be time to scale back your training intensity or volume.
  1. Insufficient Recovery: As mentioned, recovery is crucial for muscle growth and overall progress. With the 5-day split, it's essential to ensure each muscle group gets adequate rest between workouts, usually at least 48-72 hours. If you're not allowing for sufficient recovery, you could hinder your progress and increase the risk of injury. Prioritize sleep, nutrition, and active recovery strategies like stretching and foam rolling to optimize your recovery process.
  1. Potential Injury: Any workout routine comes with the risk of injury, but the 5-day split may present a higher risk if you're not paying close attention to proper form and technique. Additionally, targeting specific muscle groups can lead to muscle imbalances if you're not careful. To minimize the risk of injury, always prioritize proper form and consider working with a personal trainer or coach to ensure you're using the correct techniques.
  1. Long-Term Viability: While the 5-day split can be an effective training approach, it may not be suitable for everyone in the long term. For some individuals, the high frequency of workouts can be challenging to maintain consistently, leading to decreased motivation and adherence to the program. It's crucial to find a workout split that suits your lifestyle, preferences, and goals. If you find the 5-day split too demanding or time-consuming, consider exploring other training splits, such as the 3-day or 4-day splits, which may be more sustainable in the long run.

While the 5-day workout split offers numerous benefits, it's essential to be aware of potential risks and challenges that could arise. By keeping an eye on overtraining, ensuring adequate recovery, minimizing the risk of injury, and considering long-term viability, you can make the most of the 5-day split and achieve your fitness goals safely and effectively. Always listen to your body and make adjustments as needed to ensure your workout routine is sustainable and supports your overall well-being.

Is the 5-Day Workout Split for You?

Are you considering trying the 5-day split inspired by Chris Bumstead? Before committing to this workout routine, it's important to assess whether it aligns with your unique needs and preferences. Here are some key factors to consider when deciding if the 5-day split is the right fit for you:

Firstly, think about your fitness goals. If you're looking to build muscle mass and increase overall strength, the 5-day split may be an excellent choice. This workout routine allows you to focus on specific muscle groups each day, increasing the intensity and volume of your workouts, which can lead to greater muscle growth.

Your experience level is also crucial. The 5-day split may be more suitable for intermediate to advanced lifters who already have a solid foundation of strength and experience in the gym. Beginners might find this routine overwhelming and may be better off starting with a 3-day or 4-day workout split before progressing to a 5-day routine.

Next, consider your schedule and commitment. To see the best results from a 5-day split, consistency and commitment are crucial. Ensure that you have enough time in your schedule to dedicate five days per week to your workouts. If you struggle to maintain this frequency, a push pull legs workout split or a 4-day split may be more appropriate.

Your ability to recover is another important factor to keep in mind. The 5-day split requires a higher training frequency than some other workout splits, which can be taxing on the body. Make sure you prioritize recovery through proper nutrition, sleep, and rest days. If you find that your body isn't recovering well or you're experiencing excessive fatigue, you may need to consider a less demanding workout routine.

Finally, consider your preference for workout variety. The 5-day split offers a diverse range of exercises and training techniques, which can be highly motivating for those who enjoy variety in their workouts. However, if you prefer a more straightforward, full-body approach to strength training, a different workout split may be more suitable.

In conclusion, the 5-day split inspired by Chris Bumstead is an effective and challenging routine that can help you build muscle and strength. However, it's essential to consider your fitness goals, experience level, schedule, ability to recover, and workout preferences before committing to this workout routine. If you're unsure whether the 5-day split is right for you, consult with a personal trainer or fitness expert to help you make an informed decision.

Book A Free Consultation in Richmond BC

At BLK BOX GYM, we're committed to guiding you on your fitness journey and unlocking your full potential. Our expert personal trainers in Richmond work closely with you to design a workout split tailored to your unique needs and preferences.

Whether you're new to the fitness world or an experienced gym enthusiast, we offer a variety of workout splits to help you build muscle, increase strength, and enhance your overall fitness. Our state-of-the-art facilities and personal training in Richmond provide all the resources you need to succeed.

We believe that fitness goes beyond the gym—it's a lifestyle. That's why we've created an encouraging and motivating personal training studio in Richmond to help you stay on track and achieve your goals.

Don't wait another day to start your transformation! Book a free consultation today at our personal training studio in Richmond, BC and discover how BLK BOX GYM can help you become the best version of yourself!

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Written by

Ken Lu

Ken has a Bachelor's Degree of Psychology from the University of British Columbia, specializing in Sport Psychology. As well as being a Certified Personal Trainer, Ken is also a Movement & Mobility Specialist, and a Certified Strength and Conditioning Specialist. He has trained for and won the 2018 NPAA BC Men's Physique Championship.