Chris Bumstead has an argument for being certainly one of the more completed and recognizable faces in modern bodybuilding. Yet, despite his successful run, he isn’t satisfied. The three-time reigning Classic Physique Olympia champ (2019-2021) is pushing hard to make it 4 consecutive championships this December.

On Oct. 5, 2022, over his YouTube channel, Bumstead shared a comprehensive have a look at his recent training. This time, he focused on his legs. After already diagramming how he trains facets of his body like arms and shoulders earlier within the off-season — the brand new clip is one other detailed have a look at how certainly one of bodybuilding’s superstars is preparing for the Olympia stage again.

[Related: How to Do the Standing Calf Raise for Complete Leg Development]

Here’s a whole rundown of Bumstead’s latest “killer leg day” before the 2022 Mr. Olympia commences on Dec. 16-18, 2022, in Las Vegas, NV.

Seated Leg Curl, Leg Extension, Hip Adduction

Bumstead treated the primary a part of his leg workout like a warm-up. He didn’t have a concrete variety of repetitions or sets he wanted to succeed in. It was more about getting his lower body muscles prepared for the meat and potatoes of his training session. The leg curls and leg extension were for Bumstead’s hamstrings and quads, while just a few sets on a hip adduction machine loosened up his adductor muscles along the inner midline of his thighs.

Mid-way through this warm-up series, Bumstead removed his shoes and trained in socks for the rest of his workout. He has previously stated this leg day ritual helps him feel more stable during exercises and improves his mind-muscle connection.

Hack Squat

For his first big movement of the day, Bumstead began with some hack squats. The athlete did an initial set with none plates attached to the machine to get a way of the movement, and slowly added weight as he progressed. Bumstead’s final working set featured him completing nine reps with nine 45-pound plates on either side, followed by a “back-off set” using seven plates for 12 repetitions.

During a between-set rest period, Bumstead was approached by recently retired, seven-time 212 Olympia winner Flex Lewis. The coincidental meeting likely occurred since the training location, Bev Francis Powerhouse Gym in Syosset, NY, is generally known as “the East Coast Mecca of Bodybuilding” and commonly hosts a who’s who of bodybuilders and sports stars.

Single-Leg Press

Bumstead shifted to the leg press machine, where he performed just a few heavy sets of the movement unilaterally to offer each of his legs equal attention. After his sets, he discussed the importance of listening to your body during a workout, especially whenever you’re having a high energy, high performance day.

“Sometimes you only need to ‘read the room,’” he said. “Sooner or later when you feel quite a bit stronger, if it feels too light, or feels too easy, don’t just do 10 reps to do 10 reps. Rack the burden. Put more weight on. ‘Buckle up for the ride.’ That’s the quote for this yr.”

Leg Extension

To center on his quads, Bumstead returned to the leg extension machine as a most important lift, not simply a warm-up. While he did just a few tougher sets, Bumstead makes sure to not load an excessive amount of weight in order to maintain any potential punishment on his knees at a minimum.

As a substitute, he achieved a deep stretch in the underside position of every rep and worked through a protracted range of motion for optimum work.

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Romanian Deadlift with Barbell

To shift concentrate on his glutes and hamstrings, Bumstead performed just a few sets of a Romanian deadlift with a loaded barbell. The bodybuilder had two plates per side for sets of 12 as he worked through this a part of his routine. Bumstead noted that his glutes and hamstrings were still fatigued from the single-leg press, making this relatively light weight good enough.

Sissy Squat

As he neared the top of his workout, Bumstead implemented some sissy squats into his routine. The movement, which asks the quads to lift nearly all of an individual’s body weight, can assist strengthen connective tissues and muscles within the knees and legs. Bumstead appropriately powered through some sets of sissy squats as best as he could before finally moving off of quad work.

Seated Leg Curl

Bumstead had every little thing come full circle for this workout when he finished with seated leg curls to offer his hamstrings attention. After he “beat up” his legs with textbook-perfect repetitions here, the bodybuilder called it a day.

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Bumstead can have to beat just a few noteworthy peers to win his fourth consecutive Classic Physique Olympia title. There’s former two-time champ Breon Ansley (2017-2018), whose reign ended with Bumstead’s first title in 2019, and Terrence Ruffin, an athlete who often finishes across the top of the Classic Physique Olympia. Late riser Neil Currey is perhaps someone to observe as a dark horse, too.

Nevertheless, if this glimpse at Bumstead’s commitment to constructing powerful legs says anything, his impressive run within the Classic Physique division could proceed.

Featured image: Chris Bumstead on YouTube