Jump to the routine

Classic Physique Star Chris Bumstead’s Off-Season Leg Training

The Classic Physique phenomenon shares the workout and tips he incorporates for killer wheels.

Jump to the Routine
  • 10

  • Yes

Classic Physique Star Chris Bumstead's Off-Season Leg Training
Richard Numeroff
Classic Physique Star Chris Bumstead's Off-Season Leg Training
Richard Numeroff

You don’t build legs like Chris Bumstead‘s by going easy on the off season. Even though he’s been suffering from knee pain the 2017 Olympia, Bumstead works around it and hits legs hard sans traditional squats.

Check out his tips and workout below to blast your wheels like a Classic Physique phenomenon.

Tips from Chris:

  • Warm up with light weight leg extensions and hamstring curls to get your blood flowing.
  • When I’m experiencing knee pain, I swap out squats for unilateral movements, such as a single-leg press. As my knee pain subsides, I begin to work squats into my leg training.
  • Leg extensions are meant to pre-exhaust the quad before the leg press. Focus on a hard tight concentration at the top of every rep, without letting your hips or lower back move off the chair.
  • To target quads more, place feet lower on the leg press.
  • On lunges, take a long step forward, ensuring that your knee doesn’t go over your toes at all.
  • Calf movements are done twice during this workout, not including a final bodyweight standing calf raise to failure. Choose a different exercise for the second calf raise movement than you performed earlier in the workout.

Return to PHYSIQUE PHENOM for more training tips from Chris Bumstead

Routine

Want a copy on the go?
Print
Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Leg Extension

Equipment
Sets
2
Reps
12*
Rest
--
*Increase reps or add a 3rd set if more warmup is needed.
Exercise 2 of 10

Seated Hamstring Curl

Equipment
Sets
2
Reps
12*
Rest
--
How to
*Increase reps or add a 3rd set if more warmup is needed; Can perform lying hamstring curl.
Exercise 3 of 10

Single-leg Press

Equipment
Sets
6
Reps
8x2,10-12x4*
Rest
--
How to
*Perform 2 heavy sets for 8 reps, then drop weight and perform 4 more sets for 10-12 reps; Repeat on other leg.
Equipment
Barbell
Sets
3
Reps
10
Rest
--
Can be performed with dumbbells.
Exercise 6 of 10

Standing Calf Raise

Equipment
Box
Sets
4
Reps
10
Rest
--
Can perform any calf movement.
Exercise 7 of 10

Leg Extension

Equipment
Sets
4
Reps
15
Rest
--
Superset with Leg Press.
Exercise 8 of 10

Leg Press

Equipment
Sets
4
Reps
12
Rest
--
Exercise 9 of 10

Bulgarian Split Squat

Equipment
Sets
3
Reps
10/leg
Rest
--
Exercise 10 of 10

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
15
Rest
--
Can perform any calf movement, but movement should be different than the one performed earlier in workout.
Exercise 11 of 10

Bodyweight Calf Raise

Equipment
Sets
--
Reps
to failure
Rest
--
Perform standing bodyweight calf raises until failure.
See all of our tutorials