The Chris Bumstead Deadlift Workout | The Ultimate Guide!


Are you curious about the Chris Bumstead deadlift workout?

Do you want to know how Chris Bumstead trains his deadlift to build 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 deadlift workout to take your physique to the next level!

Introduction

  • Part 1: Deadlift Workout #1
  • Part 2: Deadlift Workout #2
  • Part 3: Deadlift 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 is strong on many exercises, including the squat and bench press. However, his deadlift is on a completely different level. He can deadlift over 600 pounds for reps without breaking a sweat!

So how does Chris Bumstead train the deadlift? Is it a secret deadlift program, or is he just gifted for lifting heavy weights off the ground?

Chris Bumstead trains the deadlift one day per week on his hamstrings day. He likes to perform deadlifts at the beginning of his workout when he has the most energy.

After his heavy deadlifts, he moves onto other hamstrings exercises like leg curls and glute ham raises.

Here is one of Chris Bumstead’s heavy deadlift workouts that you can try. Check it out:

Chris Bumstead Deadlift Workout #1

  • Exercise #1: Seated leg curl, 4 sets of 8-15 reps
  • Exercise #2: Deadlift, 1 set of 6-8 reps
  • Exercise #3: Lying leg curl, 4 sets of 8-15 reps
  • Exercise #4: Kneeling leg curl, 4 sets of 8-15 reps
  • Exercise #5: Hip adduction machine, 4 sets of 8-15 reps

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs 5 different exercises for his hamstrings in this routine.

He starts with some heavy seated leg curls, and then he goes right into his heavy deadlifts. He warms up and performs 1 set of 6 reps with 585 pounds! Talk about incredible!

“I’m going to warm up my hamstrings with some working sets on the seated leg curl, and then go deadlift, and whatever flows after that will flow.”

After the heavy deadlifts, Chris performs a variety of exercises for his lower body, including lying leg curls, kneeling leg curls, and the hip abduction machine.

This is a simple but effective way to train the deadlift for size and strength.

Here is another one of Chris Bumstead’s deadlift workouts that you can try. Check it out:

Chris Bumstead Deadlift Workout #2

  • Exercise #1: Lying leg curl, 4 sets of 8-15 reps
  • Exercise #2: Romanian deadlift, 4 sets of 8-15 reps
  • Exercise #3: Glute ham raise, 4 sets of 8-15 reps
  • Exercise #4: Seated leg curl, 4 sets of 8-15 reps
  • Exercise #5: Machine glute kickbacks, 4 sets of 8-15 reps
  • Exercise #6: Seated machine calf raise, 4 sets of 8-15 reps

Here is the training video for this workout:

Talk about an intense workout!

Chris Bumstead follows a very similar strategy in this hamstrings routine.

He warms up on leg curls, and then goes right into his heavy deadlifts. Chris says that he likes to rotate between heavy conventional deadlifts and Romanian deadlifts.

The conventional deadlifts are a little harder on his lower back, so he likes to mix in both variations.

Here is another one of Chris Bumstead’s deadlift workouts that you can try. Check it out:

Chris Bumstead Deadlift Workout #3

  • Exercise #1: Seated leg curl, 4 sets of 8-15 reps**
  • Exercise #2: DB Romanian deadlift, 4 sets of 8-15 reps
  • Exercise #3: 45 degree back extension with bands, 4 sets of 8-15 reps
  • Exercise #4: Dumbbell split squat, 4 sets of 8-15 reps

**Perform 5-10 forced reps on your last working set after reaching muscular failure.

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs 4 total exercises for his hamstrings, including leg curls, dumbbell Romanian deadlifts, 45 degree back extensions, and dumbbell split squats.

This is a ton of volume, but Chris says it is the fastest way to build your deadlift and your hamstrings.

“One of the biggest mistakes of people starting out when hamstrings aren’t there, is getting a compound movement with a big stretch.

It feels like you’re not doing as much with a hamstrings curl. Your hamstrings are made to be activated in stiff legged deadlifts.”

This is great advice! The leg curls grow best when you use a combination of heavy deadlifts plus leg curls, not one or the other!

Conclusion | The Chris Bumstead Deadlift Workout!

Chris Bumstead has a huge deadlift, and it’s easy to see why.

He trains the deadlift one day per week on his high-volume hamstrings workouts.

He almost always warms up with leg curls, and then performs 1-2 heavy sets of deadlifts with extremely heavy weights!

If you are looking for a new routine to increase your deadlift strength, then you have to try the Chris Bumstead deadlift 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!

“Don’t be afraid to fail or look like a fool. These are necessary milestones on your way to the top.”

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!

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