Chris Bumstead, the six-time Classic Physique Olympia champion who recently retired after his 2024 win, isn’t slowing down when it comes to sharing muscle-building knowledge. In a candid podcast with Chris Williamson, published on July 5, 2023 the now-retired Olympia legend revealed the 10 exercises he’d choose if he could only do 10 for the rest of his life to build muscle. Surprisingly, they’re not all fancy machines or obscure lifts — they’re a masterclass in hypertrophy-focused fundamentals.
Chris Bumstead first gained attention for his insane muscle mass, definition, and symmetry in 2017. He narrowly missed out on the top prize at Mr. Olympia to former two-time champion Breon Ansley, who defeated him again the next year. After two consecutive silver medals, Bumstead returned with a vengeance and handily dispatched the competition to secure his maiden Sandow trophy at the 2019 Mr. Olympia. He became a powerhouse in the Classic Physique division, ultimately winning six Olympia titles — the most in division history.
“If it’s my whole life, I might actually do Smith machine squats,” Bumstead said. “It’ll help my knees and be a little bit easier.”
From choosing joint-friendly alternatives to making every rep count, Bumstead’s list is grounded in years of trial, error, and elite-level coaching. Here’s his full list, with detailed reasoning behind each choice.
Chris Bumstead’s 10 Go-To Exercises for Muscle Building
1. Smith Machine Squats (or Barbell Back Squats)
For overall leg growth, Bumstead ranks squats at the top — but with a twist. While barbell squats are king, CBum leans toward Smith machine squats long-term for their knee-friendliness and glute-quad focus.
“I love squatting in the Smith machine, and I get a lot of sh*t for that,” he joked.
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2. Barbell Deadlift
Bumstead picked deadlifts not just for their iconic status but for the full posterior chain engagement. They allow him to hit hamstrings, glutes, and back in one lift — eliminating the need for several isolated moves.
3. Neutral-Grip Pull-Ups
Instead of wide-grip or chin-ups, Bumstead prefers neutral-grip pull-ups, which hit both his lats and biceps without straining his shoulders.
“Neutral grip lets me hit more lat and biceps. Plus it’s just a safer movement for long-term joints,” he explained.
4. Incline Dumbbell Press
To keep his shoulders healthy and pecs full, Bumstead chooses incline over flat pressing. Using dumbbells helps him stay symmetrical and isolate each side equally — a must for Classic Physique proportions.
5. Seated Dumbbell Shoulder Press
A true staple for delt mass and triceps carryover. Bumstead often uses this during his heavy shoulder sessions to overload safely and control the range of motion.
6. Close-Grip Barbell Bench Press
This underrated movement builds thickness in the triceps and adds density to the chest. Bumstead picked it to balance the push pattern in his routine while keeping triceps stimulated.
7. Dumbbell Curls (Standing, Supinated)
According to CBum, this one needs no explanation. Standing curls with a supinated grip are a biceps essential — he wouldn’t want to live without them.
8. Bent-Over Barbell Rows
One of the best compound pulling exercises for building upper and lower back thickness. Bumstead also notes this move boosts core strength and overall posture.
“That’ll help with stability and the core as well — lower back and obviously upper back,” he said.
9. Hanging Leg Raises
For core strength and spinal decompression, Bumstead favors hanging leg raises over crunches or planks. He also mentioned it helps target the lower abs — a weak point he’s worked hard to improve.
“Hanging from a bar is really good for your shoulders and spine. So you hit two birds with one stone.”
10. Lateral Raises (Overhead Triceps Extension Close Second)
This one was tough. Bumstead debated between overhead triceps extensions for complete triceps development and lateral raises to fill out the side delts — ultimately choosing the latter.
“I’d probably do lateral raises just to get some meaty delts,” he laughed.
Why These 10 Exercises Work
What’s striking about Bumstead’s list is how accessible it is. No machines required. No obscure angles. Just foundational movements that scale with experience, hit multiple muscle groups, and help maintain symmetry — a must for Classic Physique athletes.
In fact, his list aligns with sports science research. Studies show compound movements like deadlifts and squats activate the largest muscle groups and trigger the highest hormonal responses, while accessory work like curls and lateral raises fine-tune aesthetics and symmetry.
Post-Olympia Mindset and Legacy
While these choices were made during his competitive years, Bumstead’s approach hasn’t changed much post-retirement. In fact, he’s more committed than ever to long-term health, optimal performance, and sustainable gains.
The Classic Physique icon recently introduced a gut-healing morning shake as part of his new routine, reflecting a shift toward wellness without sacrificing size.
“I’m still training hard—but smarter. My focus now is on longevity, staying strong, and helping others do the same.”
His 10-move program continues to inspire both aspiring bodybuilders and seasoned athletes. These aren’t just lifts—they’re the blueprint that built a legacy.
Bumstead opened up on the mental challenges of defending the coveted title earlier this year. He admitted he was afraid of losing and not meeting the expectations he set for himself. His ultimate objective was to hang up his posing trunks at the top and depart from bodybuilding as a dominant champion.
‘CBum’ revealed he cut back on PEDs (performance-enhancing drugs) and had been training harder as a result. While he used to bulk up to 265 pounds in the off-season, he and coach Hany Rambod opted to keep him around 255 pounds to bring a leaner, healthier version of Bumstead on stage for his final Olympia showing.
Two months ago, Bumstead shared that he took less time off and appeared to be in better form than ever entering his final prep. He also credited former coach and Men’s Open standout Iain Valliere for helping him stay injury-free and achieve massive success at a young age.
Bumstead even teamed up with Derek Lunsford, former 212 Olympia champion and Men’s Open contender, for a brutal back workout under Rambod’s guidance — another reminder of CBum’s relentless drive and discipline.
You can watch the full video below:
Next read:
- Ronnie Coleman Reacts to Chris Bumstead’s Feats of Strength
- Try our Hypertrophy Workout Program Generator
- CBum’s Full Off-Season Diet and Training Plan
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