{"id":33249,"date":"2026-11-02T18:27:00","date_gmt":"2026-11-02T18:27:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=33249"},"modified":"2026-11-02T18:27:00","modified_gmt":"2026-11-02T18:27:00","slug":"chris-bumstead-reveals-the-tri-set-back-workout-that-won-him-the-olympia-6-times-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=33249","title":{"rendered":"Chris Bumstead Reveals the Tri-Set Back Workout That Won Him the Olympia 6 Times \u2013 Fitness Volt"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<aside id=\"fv-preferred-source-top\" class=\"fv-preferred-source-top\" aria-label=\"Add FitnessVolt to Google Preferred Sources\" data-preferred-source-placement=\"article_top\">\n<p>\n                        <strong>Make FitnessVolt a Preferred Source<\/strong><br \/>\n                        <span>See more of our reporting across Google.<\/span>\n                    <\/p>\n<\/aside>\n<p><a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/chris-bumstead\/\" class=\"bb-athlete-link\" data-athlete-slug=\"chris-bumstead\">Chris Bumstead<\/a> is sharing one of the key training routines that helped him dominate the sport. In a recent video (November 1, 2026), <strong>he detailed the tri-set back workout that won him six consecutive Classic Physique Olympia titles.\u00a0<\/strong><\/p>\n<p>From <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/olympia-winners\/classic-physique-olympia-winners\/\">2019 to 2024<\/a>, Bumstead ruled the Classic Physique landscape in the <a href=\"https:\/\/fitnessvolt.com\/ifbb-pro-league-announces-2026-olympia-qualification-system\/\">IFBB Pro League<\/a>. After he won his final crown two years ago, he jumped into an Open show, an idea he teased for years. \u2018Cbum\u2019 ultimately shocked the world and took a close second place behind <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/martin-fitzwater\/\" class=\"bb-athlete-link\" data-athlete-slug=\"martin-fitzwater\">Martin Fitzwater<\/a> at the <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/contests\/ifbb-evls-prague-pro-2024\/\">Prague Pro<\/a>, with many arguing that he should have won. He\u2019s settled into retirement life, but hasn\u2019t forgotten the training plans that helped him make history.\u00a0<\/p>\n<h2 id=\"the-back-workout-chris-bumstead-used-to-dominate-the-classic-physique-olympia\">The Back Workout Chris Bumstead Used to Dominate the Classic Physique Olympia<\/h2>\n<p><em>Find his exercises from the video below:\u00a0<\/em><\/p>\n<ul>\n<li><strong>Supinated Lat Pulldown: 2 sets of 8 reps \u2014 (rest-pause sets)\u00a0<\/strong><\/li>\n<li><strong>T-Bar Row: 3 sets of 12 reps \u2014 (Tri-Set A)\u00a0<\/strong><\/li>\n<li><strong>Overhand Grip Row: 3 sets of 12 reps \u2014 (Tri-Set B)<\/strong><\/li>\n<li><strong>High Row: 3 sets of 12 reps \u2014 (Tri-Set C)<\/strong><\/li>\n<li><strong>Reverse Grip EZ Bar Curls: 3 sets of 12 reps \u2014 (Tri-Set A)\u00a0<\/strong><\/li>\n<li><strong>Hammer Dumbbell Curls: 3 sets of 12 reps \u2014 (Tri-Set B)<\/strong><\/li>\n<li><strong>Preacher Curls: 3 sets of 12 reps \u2014 (Tri-Set C)<\/strong><\/li>\n<li><strong>Rear Delt Flys: 10 sets of 10 reps \u2014 (100 reps total)\u00a0<\/strong><\/li>\n<\/ul>\n<h3 id=\"supinated-lat-pulldown\">Supinated Lat Pulldown<\/h3>\n<p>He believes you should avoid over-arching your back during lat pulldowns, and added that when you\u2019re in the stretched position, the elbows should be fully extended.\u00a0<\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<blockquote>\n<p style=\"text-align: center;\">\u201cYou don\u2019t want to overarch your mid-back, but when you\u2019re stretching, you want to be in a position where everything is fully extended.\u201d\u00a0<\/p>\n<\/blockquote>\n<h3 id=\"t-bar-row-overhand-grip-row-high-row-tri-set\">T-Bar Row + Overhand Grip Row + High Row (Tri-Set)<\/h3>\n<p>Bumstead said rest periods are extremely minimal during this session. For this tri-set, his rest was simply the steps he took to reach his next machine.\u00a0<\/p>\n<blockquote>\n<p style=\"text-align: center;\">\u201cWalking to your next movement is your rest. I walk slow on person to give myself a little bit of a break,\u201d he shared. \u201cTrying to build a big back.\u201d\u00a0<\/p>\n<\/blockquote>\n<p>Bumstead also spoke on the challenge bodybuilders face with balancing strength, endurance, and muscle building:\u00a0<\/p>\n<blockquote>\n<p>\u201cWhen I was in prep, I trained consistently with a lot of volume. My body could sustain strength through supersets, rest-pauses, a long workout with a lot of of volume because it\u2019s own type of endurance.\u201d\u00a0<\/p>\n<\/blockquote>\n<h3 id=\"reverse-grip-ez-bar-curls-hammer-dumbbell-curls-preacher-curls-tri-set\">Reverse Grip EZ Bar Curls + Hammer Dumbbell Curls + Preacher Curls (Tri-Set)<\/h3>\n<p>Moving to arms, the former champ utilized three curling variations.\u00a0<\/p>\n<blockquote>\n<p>\u201cI like to have similar types of stimulus. By doing a triple set of something with ascending volume on my back, and same with biceps, and later on doing it in the week with chest, shoulders, legs, and everything. The body gets used to building that kind of energy and applying it to your muscles in general, not just a single thing.\u201d\u00a0<\/p>\n<\/blockquote>\n<h3 id=\"rear-delt-flys\">Rear Delt Flys\u00a0<\/h3>\n<p>Lastly, he finished with 100 reps of rear delt flies to cap off the session.\u00a0<\/p>\n<div id=\"fv-inline-newsletter-5\" class=\"fv-newsletter\" style=\"background:#fff;border:1px solid #e0e0e0;border-radius:8px;padding:30px 35px;margin:30px 0;box-shadow:0 2px 10px rgba(0,0,0,.06);\">\n<h3 style=\"margin:0 0 15px;font-size:1.5em;font-weight:700;color:#222;\">Get Fitter, <em>Faster<\/em><\/h3>\n<p style=\"margin:0 0 20px;font-size:1em;color:#444;line-height:1.6;\">Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<blockquote>\n<p>\u201cYour delts are something that a lot of people neglect. But if you\u2019re a bodybuilder, having this rear delt part cap off your shoulder into your tricep\u2026 you\u2019d be surprised how much people want that look.\u201d<\/p>\n<\/blockquote>\n<p>The Classic Physique Olympia title picture has been a game of hot potato since Bumstead\u2019s reign. Ramon \u2018Dino\u2019 Queiroz secured the vacant crown in 2025 but couldn\u2019t defend it. Now <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/niall-darwen\/\" class=\"bb-athlete-link\" data-athlete-slug=\"niall-darwen\">Niall Darwen<\/a> leads the pack, with contenders <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/mike-sommerfeld\/\" class=\"bb-athlete-link\" data-athlete-slug=\"mike-sommerfeld\">Mike Sommerfeld<\/a> and <a href=\"https:\/\/fitnessvolt.com\/bodybuilding\/athletes\/terrence-ruffin\/\" class=\"bb-athlete-link\" data-athlete-slug=\"terrence-ruffin\">Terrence Ruffin<\/a> having yet to taste Olympia gold.\u00a0<\/p>\n<p>Bumstead believes this tri-set back workout was critical to his career\u2019s success. He stressed that keeping rest periods brief is important to achieve lasting progress.\u00a0<\/p>\n<p><strong>RELATED:\u00a0<\/strong><a href=\"https:\/\/fitnessvolt.com\/calum-von-moger-chris-bumstead-rivalry\/\">Calum Von Moger Says Injuries Cost Him a Chris Bumstead Rivalry: \u2018I Would Have Thrashed Him\u2019<\/a><\/p>\n<h4 id=\"watch-the-full-video-from-the-chris-bumstead-youtube-channel-below\"><strong><em>Watch the full video from the Chris Bumstead YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n<p><div class=\"youtube-embed\" data-video_id=\"ZQPVYJc1cpM\"><iframe loading=\"lazy\" title=\"This Back Workout Won Me 6 Olympias\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ZQPVYJc1cpM?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<hr\/>\n<aside class=\"fv-gnews-follow\" aria-label=\"Follow FitnessVolt\">\n<div class=\"fv-gnews-inner\">\n<p>\n                    <strong>Follow FitnessVolt<\/strong><br \/>\n                    <span>Breaking strength sports news, expert training guides, and competition coverage direct to your feed<\/span>\n                <\/p>\n<nav class=\"fv-gnews-social\" aria-label=\"FitnessVolt social media\">Also find us on <a href=\"https:\/\/www.facebook.com\/FitnessVolt\/\" rel=\"noopener\" target=\"_blank\">Facebook<\/a>, <a href=\"https:\/\/www.instagram.com\/fitnessvoltnetwork\/\" rel=\"noopener\" target=\"_blank\">Instagram<\/a>, <a href=\"https:\/\/twitter.com\/fitness_volt\" rel=\"noopener\" target=\"_blank\">X (Twitter)<\/a>, and <a href=\"https:\/\/www.youtube.com\/channel\/UCWHcXX6Zd8Kti_Uujn0E4Nw\/?sub_confirmation=1\" rel=\"noopener\" target=\"_blank\">YouTube<\/a><\/nav>\n<p class=\"fv-gnews-hint\">Tip: Signed in to Google? Tap Follow for instant updates.<\/p>\n<\/p><\/div>\n<\/aside>\n<aside class=\"bb-olympia-cta\">\n<p class=\"bb-olympia-cta__line\">Every division, every placing, and the score sheets from the 2026 Olympia.<\/p>\n<p class=\"bb-olympia-cta__link\"><a href=\"https:\/\/fitnessvolt.com\/olympia\/2026\/\">Full 2026 Olympia results \u2192<\/a><\/p>\n<\/aside>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/fitnessvolt.com\/chris-bumstead-tri-set-workout-that-won-him-olympia\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Make FitnessVolt a Preferred Source See more of our reporting across Google. Chris Bumstead is sharing one of the key training routines that helped him dominate the sport. In a recent video (November 1, 2026), he detailed the tri-set back workout that won him six consecutive Classic Physique Olympia titles.\u00a0 From 2019 to 2024, Bumstead [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":33250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[151],"tags":[],"class_list":["post-33249","post","type-post","status-publish","format-standard","has-post-thumbnail","category-olympia-winners"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Chris Bumstead Reveals the Tri-Set Back Workout That Won Him the Olympia 6 Times \u2013 Fitness Volt - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=33249\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chris Bumstead Reveals the Tri-Set Back Workout That Won Him the Olympia 6 Times \u2013 Fitness Volt - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Make FitnessVolt a Preferred Source See more of our reporting across Google. Chris Bumstead is sharing one of the key training routines that helped him dominate the sport. 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Chris Bumstead is sharing one of the key training routines that helped him dominate the sport. 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