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CBSL

by 준호 서.

Program Description

Cbsl

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2025 05:23
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unlock your strength with the CBSL program, an 8-week journey designed to sculpt and define your physique. Committing to just 4 days a week, you'll tackle targeted workouts focusing on major muscle groups, including intense leg and shoulder days. Each session combines effective machine and dumbbell exercises, ensuring you build strength and endurance while keeping your workouts fresh and engaging. Get ready to elevate your fitness game and achieve the results you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
20 reps
10 reps
RPE 6
RPE 8
2
Bench Press (Dumbbell)
1
1
2
2
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Press (Machine)
4
12 reps
RPE 8
5
Dip (Assisted)
2
10 reps
-
6
Pec Deck (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
3
Chest Supported Row (Machine)
2
1
12 reps
-
-
4
Single Arm Iso Row
2
2
10 reps
10 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 9
6
High Row
4
10 reps
-
7
Lat Pulldown
3
12 reps
-
8
Straight Arm Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
20 reps
-
2
Overhead Press (Barbell)
1
5
8 reps
5 reps
RPE 6
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
30 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Hip Adductor (Machine)
1
1
1
20 reps
15 reps
10 reps
-
-
-
3
Leg Curl
1
1
1
20 reps
15 reps
10 reps
-
-
-
4
Hack Squat
4
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
6
Leg Press
4
12 reps
-
Week 1
1 / 8 Weeks
Day 4
1
Leg Extension
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4
Hack Squat
4 Sets
10 Reps
-
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
6
Leg Press
4 Sets
12 Reps
-
Day 3
1
Rear Delt Fly (Cable)
3 Sets
20 Reps
-
2
Overhead Press (Barbell)
1 Set
5 Sets
8 Reps
5 Reps
@6
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
30 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Rear Delt Fly (Machine)
4 Sets
20 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
1 Set
5 Sets
15 Reps
5 Reps
-
-
3
Chest Supported Row (Machine)
2 Sets
1 Set
12 Reps
-
-
4
Single Arm Iso Row
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
6
High Row
4 Sets
10 Reps
-
7
Lat Pulldown
3 Sets
12 Reps
-
8
Straight Arm Pulldown
3 Sets
12 Reps
-
Day 1
1
Chest Fly (Cable)
1 Set
3 Sets
20 Reps
10 Reps
@6
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@6
@8
@9
@10
3
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
4
Chest Press (Machine)
4 Sets
12 Reps
@8
5
Dip (Assisted)
2 Sets
10 Reps
-
6
Pec Deck (Machine)
2 Sets
15 Reps
-