4-time Classic Physique Olympia champion Chris Bumstead is within the early stages of his offseason as he prepares to compete for a fifth straight Classic Physique Olympia championship on the 2023 Olympia Weekend in Orlando, FL on Nov. 2-5, 2023.

Bumstead has been open about his training, as shown in a recent YouTube video documenting a leg workout he took on with Christian Guzman, Bumstead’s business partner and occasional training partner.

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The title of the video — “This Leg Day Really Sucked” — apparently expressed Bumstead’s feelings in regards to the workout but, in strength sports, if a workout “sucks,” it could possibly be thing within the long-run.

The extreme training session took place on the Revive Gym in Stuart, FL, and it kicked off with Bumstead walking on a stepmill while facing backward, to warm-up. Walking backward might help goal every part within the upper thighs, especially the glutes, while reducing knee strain.

Leg Extension

Bumstead began the lifting session with leg extensions, that are an efficient option to isolate the quadriceps and warm-up the knees. It’s also possible to see that he isn’t wearing shoes, which is typical for the four-time champion. He has previously said that the unconventional habit helps him feel more stable on leg day and improves his mind-muscle connection.

At one point, the machine was loaded with a complete of 134 kilograms (295 kilos) and Bumstead might be seen powering through 10 repetitions. Throughout the workout, Guzman followed Bumstead along with his own sets.

Learn how to Do It: Sit on a leg extension machine and place your legs behind the pad. Sit back on the seat and hold on to the handles. Lift the pad along with your legs and flex your quads once your knees are near the locked out position. Slowly return to the starting position and repeat.

Hack Squat

The second movement of the day was the hack squat. Bumstead performed a protracted range of motion, dropping deep into the outlet with each rep. This method places much more stress on the quadriceps muscles. The bodybuilder worked within the 10 to 15-rep range, ending with 245 kilograms (540 kilos) for six repetitions before quickly reducing the load to 163 kilograms (360 kilos) for a drop set and completing seven additional reps.

Learn how to Do It: Place your feet evenly on the foot platform and place your shoulders underneath the support pads. Once you’re feeling solid and stable in position, lift the sled by straightening your knees and unlock the protection handles. Go as deep as you safely can into the underside position — ideally achieve your hips below your knees. Drive your feet into the footplate and push yourself back to the starting position. Repeat for the specified reps and return the handles to their original location to lock the machine back into place.

Leg Press

The third quad-focused movement was the leg press. Bumstead explained that he has shifting his focus to make use of a comparatively wider stance than prior to now, to focus on his adductors (inner thighs) and outer quadriceps muscles. Bumstead worked as much as a top set with 367 kilograms (810 kilos) and performed 10 reps, followed by a drop set all the way down to 285 kilograms (630 kilos) where he did 15 more reps. He then has more weight removed, all the way down to 204 kilograms (450 kilos) and he goes to failure with 20 agonizing repetitions.

Learn how to Do It: Sit along with your back firmly against the pad. Place your feet evenly on the footplate and push it forward to release the protection handles and take control of the sled. Bend your knees and lower the footplate as deep as you comfortably can. Keep you feet flat and press the sled back to the starting position. Repeat for the specified reps. Lock he sled into place with the protection handles.

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Walking Lunge

The subsequent movement of the workout was the dumbbell walking lunge. Bumstead was on marked turf with a pair of dumbbells. He focused on taking large steps forward and lunged down as near the ground as possible. He then returned to a standing position and took his next step with the alternative foot. Just one set is performed on camera, but Bumstead later said they did two. As a spectator might expect, he was showing clear signs of exhaustion at this point within the workout.

Learn how to Do It: Hold a dumbbell in each hand and stand tall. Take a step forward and lower your rear knee toward the ground, getting as little as you may. Push through your lead foot to return to a standing position and convey your back foot forward. Take the next step with the alternative foot and perform a repetition the identical way. You’ve now done one rep for every leg. Repeat for the specified reps or distance you would like to finish.

Seated Calf Raise and Adductor Machine

The tail-end of the workout shifted the main focus to the calves, specifically the soleus muscle. Bumstead performs a set of seated calf raises with one 20-kilogram (45-pound) plate. He then finishes the session on the adductor machine, to provide much more attention to constructing his inner thighs, before calling it a day.

Learn how to Do the Seated Calf Raise: Sit along with your knees under the pads. Position your feet along with your toes on the footplate and your heels hanging off. Push through your toes to contract your calves and lift the load as much as release the protection handle. Lower your heels so far as you safely can to stretch your calves. Drive through your toes to lift the load as high as possible and maximally contract your calves. Briefly hold the highest position. Repeat for the specified reps, but finish with a contraction so you may return the handle and lock the machine into place.

Learn how to Do the Adductor Machine: Sit on the machine with the pads in your inner thighs. Release the load so you could have control of it. Squeeze your thighs together to bring the pads in as close as possible, ideally touching the pads together. Slowly release tension to permit your legs to unfolded. Once you’re feeling a stretch, repeat for the specified reps.

The complete details of Bumstead’s intense leg workout weren’t shared within the video, but you may try a sample version of this workout by following the guide below:

Classic Physique Olympia-Style Leg Workout

• Leg Extension — 3 x12
• Hack Squat — 3 x 12-15
• Leg Press — 2 x 12-15, 1 x 12-15 followed by a double drop set to failure
• Walking Lunge — 2 x 12 per leg
• Seated Calf Raise — 2 sets to failure (20 or more repetitions)
• Adductors — 2 sets to failure (15 or more repetitions)

Featured Image: Chris Bumstead on YouTube