The Chris Bumstead Back Workout | The Ultimate Guide!


Chris Bumstead Back Workout

Are you curious about the Chris Bumstead back workout?

Do you want to know how Chris Bumstead trains his back for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Chris Bumstead back workout to take your training to the next level!

Introduction

  • Part 1: Back Workout #1
  • Part 2: Back Workout #2
  • Part 3: Back Workout #3

Chris Bumstead is one of the greatest bodybuilders in the world.

He won the Classic Physique Mr. Olympia contest 3 years in a row from 2019 – 2021, and he is currently training to defend his title a 4th time!

Chris has many impressive body parts, such as his shoulders and legs. However, his back is on a completely different level!

So how does he train his back for size and strength? Is it a secret training routine, or is Chris just gifted for building a big, strong back?

Chris trains upper back one day per week on its own separate training day. He performs 4-6 exercises for his back, including many different types of pulldowns and rows.

Chris usually avoids heavy barbell exercises on his back day, like barbell rows, t-bar rows, and deadlifts. Instead, he focuses on mind-muscle connection exercises like machine pulldowns and chest supported rows.

Besides – he already performs deadlifts on his hamstrings day!

Here is one of Chris Bumstead’s high-volume back workouts that you can try. Check it out:

Chris Bumstead Back Workout #1

  • Exercise #1: Lat pulldown (wide / overhand grip), 2 sets of 8-12 reps
  • Exercise #2: Chest supported row (wide / overhand grip), 2 sets of 8-12 reps
  • Exercise #3: Hammer strength low row, 2 sets of 8-12 reps
  • Exercise #4: Seated machine row, 2 sets of 8-12 reps
  • Exercise #5: Seated cable row (V-handle), 2 sets of 8-12 reps
  • Exercise #6: Standing dumbbell hammer curl, 2 sets of 8-12 reps
  • Exercise #7: Machine preacher curl, 2 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Chris performs a total of 5 exercises for his upper back, including 1 pulldown exercise and 4 rowing movements.

He also performs 2 different biceps exercises at the end of this workout, as they are one of his weaker body parts.

Here is Chris describing his back workout strategy:

“Today’s back day, and we’re starting off with some pulldowns, and then we’re moving up to a row here. My workouts are really simple right now. We’re not doing any forced reps or drop sets. We’re not using any crazy weights. We’re just keeping the volume steady and trying to get shredded.”

Chris performed this back workout while getting ready for the Mr. Olympia contest, so this makes perfect sense.

When you are dieting, you don’t have as much energy to workout, so it isn’t always a good idea to go crazy with forced reps and other high-intensity techniques.

Instead, Chris performs 2 hard sets per exercise and then moves onto the next one.

Here is another one of Chris Bumstead’s high-volume back workouts that you can try. Check it out:

Chris Bumstead Back Workout #2

  • Exercise #1: Lat pulldown (neutral grip), 2 sets of 8-12 reps
  • Exercise #2: Seated machine row (neutral grip), 2 sets of 8-12 reps
  • Exercise #3: Chest supported row (wide / overhand grip), 2 sets of 8-12 reps
  • Exercise #4: T-bar row, 2 sets of 8-12 reps
  • Exercise #5: Straight arm cable pullover, 2 sets of 8-12 reps
  • Exercise #6: Seated cable row (V-handle), 2 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs a total of 6 exercises in this workout, including 1 pulldown exercise, 4 rowing movements, and 1 pullover exercise.

As you can see, Chris really likes to prioritize rowing exercises in his back workouts.

He says pulldowns are great, but you have to row to build a huge upper back!

“I don’t always love Prime machines, but that rotation you can get in your wrists to lock your elbows in, that really helps me on chest supported rows.

I really focus on holding each rep in the contracted position, like I’m hitting a back pose on stage.

That really helps me with my mind-muscle connection. You can’t go as heavy, but it helps.”

As usual, Chris Bumstead performs 2 heavy sets per exercise and then moves onto the next one.

This is a simple but effective way to train when your goal is muscular hypertrophy.

Here is one more of Chris Bumstead’s bodybuilding back workouts that you can try. Check it out:

Chris Bumstead Back Workout #3

  • Exercise #1: Lat pulldown (medium / neutral grip), 2 sets of 8-12 reps
  • Exercise #2: Barbell row, 2 sets of 8-12 reps
  • Exercise #3: One-arm hammer strength row, 2 sets of 8-12 reps
  • Exercise #4: T-bar row, 2 sets of 8-12 reps
  • Exercise #5: Straight arm cable pullover, 2 sets of 8-12 reps
  • Exercise #6: Rope cable pulldown, 2 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

As usual, Chris starts the workout with lat pulldowns, and then moves right into his heavy rowing exercises.

For this workout, Chris breaks his usual rules and performs heavy t-bar rows AND heavy barbell rows in the same workout!

“I used to be the king of bouncing my barbell rows and using my glutes, hips and hamstrings.

But now I try and pause in the bottom, and start the movement by driving my scapular retractors back to get a better squeeze.”

As you can see, Chris isn’t afraid to mix things up to progress to the next level. The ability to adapt… that is the sign of a true champion!

Conclusion | The Chris Bumstead Back Workout!

Chris Bumstead has one of the best backs in bodybuilding history, and it’s easy to see why.

He performs high-volume bodybuilding style workouts with up to 6 exercises for his upper back! He also performs a wide variety of movements, including pulldowns, rows, and pullovers for complete development.

If you are looking for a new workout to shock your back in to growth, then you have to try the Chris Bumstead back workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“Not being willing to try is the beginning of the end.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

Recent Posts