Leg Exercises

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

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

Classic Physique Star Chris Bumstead's Off-Season Leg Training
Richard Numeroff
Richard Numeroff
Exercises 10
Equipment Yes

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

Exercise Warmup 1

Leg Extension How to
Leg Extension thumbnail
2 sets
12* reps
-- rest
*Increase reps or add a 3rd set if more warmup is needed.

Exercise Warmup 2

Seated Hamstring Curl How to
Leg Curl thumbnail
2 sets
12* reps
-- rest
*Increase reps or add a 3rd set if more warmup is needed; Can perform lying hamstring curl.

Exercise 1

Single-leg Press How to
Single-leg Press thumbnail
6 sets
8x2,10-12x4* reps
-- rest
*Perform 2 heavy sets for 8 reps, then drop weight and perform 4 more sets for 10-12 reps; Repeat on other leg.

Exercise 2

Barbell Straight-Leg Deadlift You'll need: Barbell How to
Barbell Straight-Leg Deadlift thumbnail
3 sets
10 reps
-- rest
Can be performed with dumbbells.

Exercise 3A

Seated Hamstring Curl How to
Leg Curl thumbnail
4 sets
12 reps
-- rest
Superset with Calf Raises; Can perform lying hamstring curl.

Exercise 3B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
10 reps
-- rest
Can perform any calf movement.

Exercise 4A

Leg Extension How to
Leg Extension thumbnail
4 sets
15 reps
-- rest
Superset with Leg Press.

Exercise 4B

Leg Press How to
Leg Press thumbnail
4 sets
12 reps
-- rest

Exercise 5

Bulgarian Split Squat
Bulgarian Split Squat thumbnail
3 sets
10/leg reps
-- rest

Exercise 6

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
4 sets
15 reps
-- rest
Can perform any calf movement, but movement should be different than the one performed earlier in workout.

Exercise 7

Bodyweight Calf Raise How to
exercise image placeholder
-- sets
to failure reps
-- rest
Perform standing bodyweight calf raises until failure.
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