Chris Bumstead Focuses on Building His Quads During Off-Season Training

The reigning Classic Physique Olympia champion tackled a hypertrophic leg day as he prepares to defend his title for a fourth straight year.

Three-time reigning Classic Physique Olympia champion Chris Bumstead filmed a grueling leg workout for a video he posted on his Youtube channel on June 23rd, 2022. Bumstead is bulking in his off-season, making improvements to his overall package leading up to his prep for the 2022 Olympia, scheduled for Dec 16-18, 2022, in Las Vegas, NV. Bumstead will attempt to win the Classic Physique Olympia title for the fourth consecutive year.

Once Bumstead starts cutting calories in his Olympia prep, whatever gains he makes in his off-season will be what is ultimately shown off on stage. Although the video of his leg session went live on his YouTube channel on June 23rd, 2022, the workout was performed three days prior, on June 20th, 2022. He trained at Revive Gym in Stuart, FL. Check it out below, followed by the full workout details:

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Before Bumstead begins his workout, he warms up on the stair climber in reverse to ready his knees and hamstrings. He then performs unilateral leg extensions, two sets on each side for at least 20 repetitions. Bumstead hit 23 repetitions on each side on the first set and 21 on the second. He finishes his leg warm-up on the hip adductor machine as he finds he helps him get deeper in his squat during his working sets.

Smith Machine Squats

Fully warmed up and ready to rock, Bumstead’s leg workout begins with Smith machine squats. Squatting in the Smith machine can benefit athletes who wish to focus more on form. Since the barbell moves along a fixed track in the Smith machine, the athlete does not need to stabilize the barbell or spend energy balancing the weight.


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Bumstead starts with a 45-pound weight plate on each side and works his way up to five 45-pound plates on each side for a single set. He went down to four 45-pound plates afterward to further fatigue his quads. Bumstead aimed for 10-12 reps per set with a narrow stance, keeping his knees over his toes to maintain the emphasis on his quads.

Cybex Single-Leg Leg Press

Bumstead completes three to four sets of 10-12 reps on each leg, working up to five plates on each side of the leg press.

You feel it alot more in your upper quad when you push slowly with one leg.

Bumstead focuses on a slow, controlled movement through the concentric and eccentric portion of the exercise. He sustains full control of the weight throughout, not allowing for any momentum.

Leg Extensions, Hip Adduction, & Seated Calf Raises

Bumstead supersets leg extensions with hip adductions. Supersetting is not only more time-efficient but can provide the targeted muscle group more time under tension to promote a more significant anabolic response.

The reigning Classic Physique Olympia champion closes his workout with seated calf raises.

Every year is the year of the calf.

Bumstead completes five sets starting with four 45-pound plates, then drops to three 45-pound plates. Bumstead explains that since walking all day is a high-volume workload, training low-volume heavy sets in the gym can help the calves grow.


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CBum’s Full Quad and Calf Dominant Leg Workout 

Below are the exercises in the same order Bumstead performed them:

  • Smith Machine Squats
  • Single-Leg Leg Presses 
  • Leg Extensions Superset with Adduction Machine
  • Seated Calf Raises

Bumstead uses exercises that his muscles respond well to accomplish his goal of bringing an improved package to the 2022 Olympia.

Only time will tell if this leg routine gives the illusion of a narrower waist and a mighty quad sweep when posing for the judges in Las Vegas.

Featured image: @cbum on Instagram