Health and Beauty

Chris Bumstead (KBOOM), the new king of bodybuilding

In recent years, the world of bodybuilding has been marked by the emergence of a new star: Chris Bumstead, nicknamed “Kboom.” At just 27 years old, this Canadian has established himself as one of the best bodybuilders on the planet and a worthy heir to the biggest names in the sport.

His career was marked by early success, starting with him winning the Mr. Olympia title in 2018 at just 23 years old. He has since managed to retain this ultimate title twice, confirming his complete dominance in the professional bodybuilding arena.

Thanks to his impressive victories and also his strong presence on social networks, Chris Bumstead has become a real celebrity, followed by millions of fans around the world. He represents an inspiration for anyone who dreams of transcending their physical limits.

In this article, we will return to the extraordinary journey of this exceptional young hero. We will try to reveal the secrets of his amazing success, through a detailed analysis of the basic elements that allowed him to reach the top of his specialty in just a few years.

His journey as a bodybuilder

Chris Bumstead started training at a very young age, around 13 years old. As a teenager, he was fascinated by images of great bodybuilding champions such as Ronnie Coleman. He also cites Arnold Schwarzenegger as his idol and inspiration. This is what prompted him to practice this sport.

He quickly developed a taste for training in the weight room. Thanks to an impeccable lifestyle and great rigor in training, he began to gain muscle mass. He said in an interview: “Bodybuilding is my passion. I am obsessed with this art and I want to take it to its highest levels.”

Young Chris Bumstead in training.
Image source © Muscle & Fitness

His first competition

In 2013, when he was 18 years old, Chris Bumstead competed in his first junior bodybuilding competition. He won several local competitions in Canada, allowing him to emerge on the national scene.

In 2014, he became Canadian junior heavyweight champion. It was the beginning of a meteoric rise that would take him to the top of the world a few years later.

Go to the pros

In 2016, he competed for the first time in the Arnold Classic in the men's physique category and finished fifth. In the same year, he won the Toronto International Professional Show.

Despite this encouraging result, he knows he still has a lot of work to do. With the help of his coaches, he continues to improve his physical condition.

In 2017, Chris Bumstead competed for the first time in the prestigious Mr. Olympia tournament. He placed second in the men's physique category behind Jérémy Buendia.

In 2018, he changed his category and moved to Classic Physique. He again placed second at Mr. Olympia, this time defeated by Bryon Ansley.

Chris Bumstead's Routine - 2021 OLYMPIA CLASSIC PHYSICAL (4K)

Victories and the title of Mr. Olympia

In September 2019, he was crowned Mr. Olympia in the Classic Physique at just 23 years old, becoming the youngest winner since the 1960s.

In 2020, 2021, 2023 and 2024, he retains the Mr. Olympia title and proves himself as an undisputed global reference in bodybuilding in the heavyweight category.

At 27 years old, despite his young age, Chris Bumstead has already won it all. His track record is respected and attests to his current dominance in the world of bodybuilding.

Chris Bumstead Cbum Classic Physics Olympia 2023
Image source © Chris Bumstead


  • Weight outside competition: about 100 kg;
  • Competition weight: about 95kg;
  • Height: 1m85;
  • Arm circumference: about 50cm;
  • Chest circumference: about 130cm;
  • Thigh circumference: about 75 cm.


Chris Bumstead follows a very structured and calculated diet to meet the needs of his high-performance athletic body.

During the period of collective gains

  • Increases his caloric intake up to 4000 calories per day.
  • Eat 3 meals and 3 snacks a day.
  • Eat plenty of lean meats such as chicken, turkey, beef and salmon. It is its main source of protein.
  • Eat plenty of rice, pasta, and sweet potatoes, which contain complex carbohydrates.
  • Complete with green vegetables such as broccoli, spinach and asparagus.
  • Use nutritional supplements such as protein powder, creatine, and amino acids.
A full day of off-season eating

During periods of drought

  • It significantly reduces carbohydrates and fat to about 1,600 calories.
  • Increases the percentage of fat-free proteins.
  • Eat plenty of fatty fish, such as salmon, as it contains omega-3.
  • Drink at least 4 liters of water daily.
  • Follow a low-calorie diet to tone your muscles before competition.
A full day of eating to cut for Olympia |  he crossed his boundaries

An example of a nutritional plan for your off-season diet

Meal 1– Fruit juice
– Toast with butter and honey
Meal 2– Sweet potatoes: 250 grams
– Ground turkey: 180 grams
– Ketchup
Meal 3
Pre workout
– Beef: 180 grams
– Whole rice pasta
-Marinara sauce
Meal 4
After workout
– Ground bison meat slices: 200 grams
– White rice: 250 grams
– Ketchup
Meal 5– Chicken breast: 180 grams
– White rice: 200 grams
– Olive oil: 20 grams

an exercise

  • He trains 5 days a week.
  • His main exercises:
    • For the upper body: bench press, incline press, dips, and pull-ups.
    • For lower body: squats, deadlifts, and leg presses.
    • For the back: pull-ups, rowing machine, pullover.
  • Emphasizes core exercises that work multiple muscle groups.
  • Vary the angles and stability to stimulate the muscles differently.

training program

Monday: Back
  • Deadlift : 4 sets (10, 8, 8, to failure)
  • Rowing bent : 4 series (12, 10, 10, 8)
  • Wide grip high pulley pulley : 4 sets (12-15)
  • Low pull down reel straight arms : 4 sets (12-15)
  • Dumbbell rowing : 4 sets (15, 12, 10, 10)
  • Rowing machine : 3 sets (20)
  • Cotton accessories : 2 sets (until failure)
Tuesday: chest and biceps
  • Dumbbell incline press : 5 sets (15, 15, 12, 12, 10)
  • It was developed on a Smith machine : 4 series (12, 10, 8, 8)
  • Incline dumbbell spread : 3 sets (15, 12, 12)
  • Pulley spread : 3 sets (15-12)
  • pumps : 3 sets (until failure)
  • Standing curl bar : 3 sets (15)
  • Reverse iron curl : 3 sets (until failure)
  • Curl with desk : 3 sets (10-12)
  • Hammer curl : 2 groups (10-8)
Wednesday: Hamstrings and glutes
  • Lying curl machine : 4 sets (15)
  • Straight leg deadlift : 4 sets (15-20)
  • Permanent machine curl : 2 groups (4-5)
  • Reverse Squat (Hack Squat) : 4 sets (15-20)
  • Unilateral leg presses or back kicks : 3 sets (12-15)
Thursday: Shoulders and triceps
  • Lateral dumbbell raise : 3 sets (15)
  • Shoulder presses using dumbbells : 3 sets (12)
  • Raises front with bar : 3 sets (12)
  • The pulley is lifted from one side : 4 sets (20, 15, 12, 12)
  • Stand up paddling on the bar : 3 sets (15, 12, 12)
  • Face to face tug of war : 3 sets (15, 12, 12)
  • Side elevation machine : 3 sets (15)
  • Bench dips : 4 sets (12-15)
  • Forehead bar with EZ-Bar : 4 sets (12-15)
  • The front bar is in a reverse grip : 4 sets (8-10)
  • Unilateral reel kickbacks : 3 series (12, 10, 8)
Friday: quadriceps
  • Leg extensions : 3 sets (15)
  • Squatting : 2 sets (8)
  • Press the leg : 4 series (40, 30, 20, 10)
  • Unilateral leg extension : 4 sets (15)
  • Permanent lunges : 4 sets (6-8)

Some video exercises

Kaboom Training Fund

Chest training
Heavy Back Workout W. Derek Lunsford

Back workout
Leg exercise done correctly with the HYPERTROPHY trainer

Leg exercise
Building big weapons |  Off-season training

Arm training

Impeccable lifestyle

Behind every great champion lies iron discipline. Chris optimizes his recovery by sleeping 8 to 10 hours a night. It also uses techniques such as massage or sauna. Thanks to this monastic lifestyle, his body always remains in top condition.

Private life

Chris Bumstead is dating Courtney King, a professional bikini bodybuilder. They met during a bodybuilding competition in 2018 and have been in love ever since. They currently reside in Tampa, Florida as the heart of the American bodybuilding community. Chris has an older sister, Melissa Bumstead, who is also a bodybuilder. It was Melissa's husband, Ian Valliere, himself an IBF bodybuilder, who introduced Chris to the sport when he was a teenager.

The last word

Chris Bumstead represents the new generation of bodybuilders, both accomplished athletes and influencers with over 4 million subscribers on Instagram and YouTube. His track record is respected, but it's also his likeable personality that contributes to his popularity. At just 27 years old, we can expect him to continue to inspire many athletes in the years to come.

Chris Bumstead (KBOOM), the new king of bodybuilding

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