Six-time Mr. Olympia Classic Physique king Chris Bumstead may have retired from competitive bodybuilding, but he hasn't dialed back his training intensity. CBum played a bunch of sports, including basketball, in college. Now, after stepping away from the stage, the element of athleticism has returned.

After spending the major part of a decade chasing and perfecting the physique that defines the Classic Physique division today, Bumstead's training now focuses on athleticism and longevity. However, that doesn't mean the competitor in Bumstead has taken a back seat.

In fact, Chris Bumstead showed just how competitive he is while posting about his workout. In the post where he broke down how the training targets both speed and strength in a single session, the former Classic Physique champ made an unexpected admission.

"No way my kids are beating me in any athletic feat!" Chris Bumstead wrote in the caption. So it's safe to say the bodybuilding icon is setting the bar for his kids when they grow up. Yet, what can you take away from CBum's training? Let's find you.

How Strength Meets Speed in Chris Bumstead's Training

What makes his approach interesting is how he starts slow and powerful before focusing on explosive movement. "Heavy weight isometrics in the mid-range primes the nervous system > firing high threshold muscle fibers," Bumstead wrote in the caption while explaining his approach.

"Then dropping to a lighter weight and moving as fast as possible teaches your body to recruit those same fibers with speed," he added. And here's how he applies those principles to his main routine.

The Workout Behind His Power-and-Speed Method

Chris Busmtead blends classic bodybuilding movements with explosive athletic work, creating a session that hits every angle with purpose. His routine builds strength:

• Incline Dumbbell Curl – 3x8
• Cable Triceps Extension – 3x8
• Seated Lateral Raise – 3x12
• Partial Lateral Raise – 3x30
• 3-Way Shoulder Raise – 3x4–8
• Bent-Over Reverse Fly – 3x20
• Dead Hang – 3x30s

Not just limited to traditional bodybuilding workouts

• Lunge Squat on Smith Machine – pushing heavy lower-body strength while keeping his balance locked in.
• Step-Ups –, building explosive drive through the legs just like an athlete.
• Incline Dumbbell Press Hold (Heavy) – using pure tension to load his chest and shoulders.
• Incline Dumbbell Press (Light, Fast) – turning that strength into speed with quick reps.
• Weighted Close-Arm Pull-Up Hold – firing his back and arms with tight isometric control.
• Medicine Ball Slams – letting him release power with full-body speed and aggression.

Every exercise has a purpose, and each one supports the next. And when you step back, you can see the bigger picture. Everything he does his warm-ups, his lifts, his speed work, his recovery comes from the same mindset: he wants to stay strong, fast, competitive and beat aging.

That’s why Chris Bumstead pushes so hard, and that’s why he confident when he says his kids won’t beat him at anything.

Written by

Mohd Mudabbir Ansari

Edited by

Sagnik Bagchi