Chris Bumstead, the 6-time Mr. Olympia winner, has shifted his workout approach toward longevity, functional mobility, and overall athleticism.

On May 30, CBum posted a short clip on his Instagram, sharing an update on his latest training session.

He captioned the post by highlighting his last month’s goal, as “Goal last month: Bouncy. Lately, I’ve been trying to train in more focused phases. Not just doing a bunch of hard stuff for the sake of it, but choosing what I’m trying to improve and making sure the work actually drives progress.”

In the clip, the bodybuilder can be seen training barefoot, either in a garage or in his home gym. He placed a plyo box in front of him, and his trainer was continuously swinging a stick across CBum's jumping path.

This exercise is most commonly known as the reactive plyometric box jump and is considered an advanced drill. It helps train one’s spatial awareness, explosive reaction time, and vertical power by pushing the person to time his or her jump dynamically instead of performing the movement from a stable position.

After he decided not to participate in any professional bodybuilding competition, CBum’s workout is no longer structured for muscle mass gain. The bodybuilder is currently mixing workouts with sport-specific movements.

At one point, he revealed that his mindset is currently driven by long-term health benefits. He now desires to stay healthy and physically able to play with his family.

So, let's see what CBum's current overall routine is.

CBum's overall routine

Bumstead has adjusted his morning routine since ending his competitive career. He also admitted that his current body weight is 245 pounds and that he will try to stay at this weight only.

According to Generation Iron, CBum said, “I was trying to bring it down so it just felt better…I just dropped real fast, so now I’m back to like all right, maintain. Don’t want to be less than 245 right now, I don’t want to lose faster than that.”

His morning routine mostly starts with a warm shower after waking up. He also has a red light in his shower.

When it comes to the gym, some of the exercises he currently follows include:

• Neutral Grip Dumbbell Chest Press x T-Bar Rows
• Dumbbell Curls x Lying Tricep Extensions
• Preacher Curl Machine 
• Rope Tricep Extensions
• Face Pulls x Rope Pullovers.

His current training plan is to become more athletic and to try new methods.

On days 1 and 2 of the week, CBum mostly performed isometric holds with explosive movements in a superset.

He jumps to cardio on his metabolic gap days. He said, “Zone two cardio is essentially being able to breathe through your nose and not feel like you’re gasping for air.”

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil