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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
    Apr 20, 2025 05:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-