With just 10 weeks remaining until the 2024 Mr. Olympia, Chris Bumstead, the reigning Classic Physique champion, is leaving nothing to chance. As the pressure mounts, the Canadian bodybuilder is laser-focused on fine-tuning his physique, particularly his legs, which play a critical role in his quest for a sixth consecutive Olympia title.
On August 1, 2024, Bumstead shared an intense, quad-focused leg workout with his fans, showcasing his unwavering commitment to bringing his best to the Olympia stage.
This leg day session, executed with meticulous attention to detail and brutal intensity, highlights the lengths to which Bumstead is going to ensure he remains at the top of his game.
The Champion’s Legacy: Setting the Standard in Classic Physique
Since his first Olympia win in 2019, Chris Bumstead has set the bar in the Classic Physique division, dominating with a combination of granite-like conditioning, symmetry, and unparalleled stature.
Over the years, he has vanquished top contenders like Ramon Queiroz, Breon Ansley, and Urs Kalecinski, solidifying his place as the king of Classic Physique.
However, in the world of bodybuilding, challengers are always emerging, and 2024 is no different.
Wesley Vissers, a rising star who took seventh at the 2023 Mr. Olympia, has positioned himself as a formidable opponent after surpassing Ramon Dino at the 2024 Arnold Classic Ohio and UK shows.
With Vissers on the horizon, Bumstead knows that his preparation must be flawless.
Related: Is Chris Bumstead Natural? An In-Depth Exploration
The Workout: A Brutal Assault on the Quads
Chris Bumstead’s recent leg workout, shared in collaboration with training partner Justin King, was nothing short of a grueling test of strength and endurance.
Designed to target the quads with laser precision, this session included a series of exercises that pushed Bumstead to his limits.
Each movement was carefully selected to maximize muscle engagement and hypertrophy, ensuring that his legs would be in peak condition come October.
Atlantis Pendulum Squat Machine: Warming Up for War
The workout began with the Atlantis Pendulum Squat Machine, a staple in Bumstead’s leg training regimen.
This exercise is particularly effective for isolating the quads while minimizing strain on the lower back and knees.
As Chris Bumstead prepared for the session, he provided an update on his knee health, a crucial factor given the intensity of his training.
Despite feeling some discomfort in his patella, Chris Bumstead noted that his knees improved as the workout progressed, a testament to his careful warm-up routine and the importance of knee sleeves for added support during heavy lifts.
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Belt Squat with Heel Wedges: Building Mass and Power
Next up was the Belt Squat with Heel Wedges, an exercise that targets the quads while allowing for a greater range of motion.
This movement is particularly beneficial for bodybuilders like Chris Bumstead, who need to develop both size and definition in their quads.
The heel wedges help to shift the emphasis onto the quads, making this exercise a potent tool for building lower body mass. Bumstead pushed through his sets with ferocious intensity, leaving everything on the gym floor.
By the end of his final set, he was visibly exhausted, struggling to remove himself from the machine, a clear indication of the effort he put into each repetition.
In a moment of reflection during the workout, Bumstead commented on the difficulty of the session, acknowledging the pain but emphasizing the necessity of such brutal training to achieve his goals. “Dying in the middle of a leg day,” he said, encapsulating the relentless drive that has made him a champion.
Hack Squat Machine: Grinding Through Drop Sets
The third exercise in Bumstead’s leg day assault was the Hack Squat Machine. This exercise is particularly challenging, as it places a significant load on the quads, requiring both strength and mental fortitude to execute properly.
Under the watchful eye of Justin King, Chris Bumstead performed multiple sets, including drop sets designed to fully exhaust the muscle fibers.
King offered valuable guidance during this portion of the workout, explaining the importance of drop sets in recruiting and fatiguing muscle fibers.
The goal is to create maximum time under tension, which is critical for hypertrophy and muscle growth.
For Chris Bumstead, the Hack Squat Machine represents a return to a more traditional form of leg training, as he didn’t include this exercise in his 2023 Olympia prep.
His willingness to reintroduce such a demanding movement into his routine speaks to his commitment to continuous improvement and adaptation, key traits that have kept him at the pinnacle of the sport.
Leg Extension Machine: Sculpting the Quads
Following the Hack Squat, Chris Bumstead moved on to the Leg Extension Machine, an exercise that isolates the quads and allows for targeted muscle development. Using pause reps, Bumstead focused on controlling the movement and maximizing the contraction at the top of each repetition.
This attention to detail is what sets elite bodybuilders apart, as it ensures that every rep counts toward building the ideal physique.
The Leg Extension is particularly effective for sculpting the quads, adding the finishing touches to a well-rounded leg workout.
Back Hyperextensions and Seated Calf Raise: Superset for Strength and Stability
The workout continued with a superset of Back Hyperextensions and the Seated Calf Raise Machine.
Back Hyperextensions are crucial for strengthening the lower back, glutes, and hamstrings, providing a solid foundation for heavy leg training.
By pairing this exercise with the Seated Calf Raise, Chris Bumstead ensured that his lower body workout was comprehensive, targeting not just the quads but the entire posterior chain.
Justin King kept Bumstead on track with a stopwatch, emphasizing the importance of time under tension and controlled movement.
Related: Chris Bumstead Height, Weight, Age, Body Measurements, Olympia Journey and Bodybuilding Career
Wall Lying Leg Stretches: Prioritizing Recovery and Flexibility
To round out the session, Bumstead performed Wall Lying Leg Stretches, a recovery-focused exercise designed to improve flexibility and range of motion.
Stretching is an often-overlooked aspect of bodybuilding, but for Bumstead, it is a critical component of his training regimen.
By incorporating stretches into his routine, he not only aids in recovery but also enhances his ability to perform complex movements with proper form and full range of motion.
Looking Ahead: The Road to Mr. Olympia
As Chris Bumstead continues his preparations for the 2024 Mr. Olympia, it’s clear that he is leaving no stone unturned.
Every workout, every set, and every rep is carefully calculated to ensure that he brings his best package to the stage.
With challengers like Wesley Vissers lurking in the shadows, Chris Bumstead knows that he cannot afford to rest on his laurels.
His dedication to his craft, combined with his relentless work ethic, is what sets him apart as a champion.
In just a few short weeks, the bodybuilding world will converge on Las Vegas, Nevada, for the 60th anniversary of the Mr. Olympia competition.
Fans will be eagerly watching to see if Bumstead can secure his sixth consecutive Classic Physique title, solidifying his legacy as one of the greatest bodybuilders of all time.
With workouts like these, it’s clear that Chris Bumstead is ready to make history once again.