The 3-Lift Leg Day 6x Mr. Olympia Chris Bumstead Swears by for Unbreakable Strength

Yahoo

11-07-2025

If there's one thing we know for sure, it's that six-time Mr. Olympia Chris Bumstead has massive legs. Well, he really has massive everything, but he's especially known for his ridiculously developed quads—thanks, in part, to intense training inspired by legendary lifters like Tom Platz.
If you've ever paid attention to Bumstead's workouts, you've probably noticed he doesn't waste time with the wild, overcomplicated exercises fitness influencers claim will blow up your legs in two weeks. Instead, he sticks to what works: heavy lifting, tons of volume, and classic compound movements that build overall muscle. And even though he's currently taking a break from the Olympia stage, he's still grinding just as hard in the gym.
In a recent video, he broke down the three key moves he adds to leg day to keep his lower half big, balanced, and brutally strong.
Step onto a platform that has a belt attachment. Securely fasten the belt around your hips, attaching it to the loading pin beneath you.
Stand tall with your feet shoulder-width apart and your toes pointed slightly outward.
Engage your core, keep your chest up, and push your hips back as you lower into a squat.
Descend until your thighs are parallel to the floor (or slightly below, if mobility allows), making sure your knees track over your toes.
Drive through your heels to return to standing, keeping tension in your legs the whole time.
That's 1 rep.
Position the safety squat bar on your upper back and shoulders, allowing the padded arms to rest comfortably across your traps.
Unrack the bar and take a controlled step back from the rack, standing tall with your feet hip-width apart.
Step forward with one leg, bending both knees to lower your back knee toward the ground.
Aim for a 90-degree angle in both knees, keeping your front knee in line with your ankle.
Keep your torso upright throughout, engaging your core to avoid leaning forward.
Push through your front heel to rise and return your stepping leg to the starting position.
That's 1 rep.
Alternate legs with each step. You can do forward lunges or reverse lunges.
Start by adjusting the glute hamstring machine so your thighs rest on the pad and your knees are just off the edge.
Anchor your feet securely against the footplate.
Hold a weight plate close to your chest with both hands.
Begin in a kneeling position with your torso upright and glutes engaged.
Extend at the knees, keeping your core tight and back flat while lowering yourself.
Once your torso is near-parallel to the floor (or just before you lose control), contract your hamstrings and glutes to pull yourself back up to the starting position.
That's 1 rep.
The 3-Lift Leg Day 6x Mr. Olympia Chris Bumstead Swears by for Unbreakable Strength first appeared on Men's Journal on Jul 10, 2025