Chris Bumstead is sharing one of the key training routines that helped him dominate the sport. In a recent video (November 1, 2026), he detailed the tri-set back workout that won him six consecutive Classic Physique Olympia titles.
From 2019 to 2024, Bumstead ruled the Classic Physique landscape in the IFBB Pro League. After he won his final crown two years ago, he jumped into an Open show, an idea he teased for years. ‘Cbum’ ultimately shocked the world and took a close second place behind Martin Fitzwater at the Prague Pro, with many arguing that he should have won. He’s settled into retirement life, but hasn’t forgotten the training plans that helped him make history.
The Back Workout Chris Bumstead Used to Dominate the Classic Physique Olympia
Find his exercises from the video below:
- Supinated Lat Pulldown: 2 sets of 8 reps — (rest-pause sets)
- T-Bar Row: 3 sets of 12 reps — (Tri-Set A)
- Overhand Grip Row: 3 sets of 12 reps — (Tri-Set B)
- High Row: 3 sets of 12 reps — (Tri-Set C)
- Reverse Grip EZ Bar Curls: 3 sets of 12 reps — (Tri-Set A)
- Hammer Dumbbell Curls: 3 sets of 12 reps — (Tri-Set B)
- Preacher Curls: 3 sets of 12 reps — (Tri-Set C)
- Rear Delt Flys: 10 sets of 10 reps — (100 reps total)
Supinated Lat Pulldown
He believes you should avoid over-arching your back during lat pulldowns, and added that when you’re in the stretched position, the elbows should be fully extended.
“You don’t want to overarch your mid-back, but when you’re stretching, you want to be in a position where everything is fully extended.”
T-Bar Row + Overhand Grip Row + High Row (Tri-Set)
Bumstead said rest periods are extremely minimal during this session. For this tri-set, his rest was simply the steps he took to reach his next machine.
“Walking to your next movement is your rest. I walk slow on person to give myself a little bit of a break,” he shared. “Trying to build a big back.”
Bumstead also spoke on the challenge bodybuilders face with balancing strength, endurance, and muscle building:
“When I was in prep, I trained consistently with a lot of volume. My body could sustain strength through supersets, rest-pauses, a long workout with a lot of of volume because it’s own type of endurance.”
Reverse Grip EZ Bar Curls + Hammer Dumbbell Curls + Preacher Curls (Tri-Set)
Moving to arms, the former champ utilized three curling variations.
“I like to have similar types of stimulus. By doing a triple set of something with ascending volume on my back, and same with biceps, and later on doing it in the week with chest, shoulders, legs, and everything. The body gets used to building that kind of energy and applying it to your muscles in general, not just a single thing.”
Rear Delt Flys
Lastly, he finished with 100 reps of rear delt flies to cap off the session.
“Your delts are something that a lot of people neglect. But if you’re a bodybuilder, having this rear delt part cap off your shoulder into your tricep… you’d be surprised how much people want that look.”
The Classic Physique Olympia title picture has been a game of hot potato since Bumstead’s reign. Ramon ‘Dino’ Queiroz secured the vacant crown in 2025 but couldn’t defend it. Now Niall Darwen leads the pack, with contenders Mike Sommerfeld and Terrence Ruffin having yet to taste Olympia gold.
Bumstead believes this tri-set back workout was critical to his career’s success. He stressed that keeping rest periods brief is important to achieve lasting progress.
RELATED: Calum Von Moger Says Injuries Cost Him a Chris Bumstead Rivalry: ‘I Would Have Thrashed Him’
