CBSAL
Individual muscle training 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 0 reps |
| 2 | Single Arm High Row (Cable) | 1 | 0 reps |
| 3 | Rear Delt Fly (Cable) | 1 | 0 reps |
| 4 | Face Pull | 1 | 0 reps |
| 5 | Seated Row (Cable) | 1 | 0 reps |
| 6 | Single Arm Row (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Raise | 4 | 10 reps |
| 2 | Arnold Press | 3 | 0 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 4 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 5 | Rear Delt Fly (Dumbbell) | 4 | 0 reps |
| 6 | Cable Crossover | 3 | 0 reps |
| 7 | Shrug (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps |
| 2 | Pec Deck (Machine) | 1 | 0 reps |
| 3 | Cable Crossover | 1 | 0 reps |
| 4 | Bench Press (Dumbbell) | 1 | 10 reps |
| 5 | Decline Sit Up (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Curl (Dumbbell) | 4 | 10 reps |
| 2 | Hammer Curl | 4 | 10 reps |
| 3 | Bicep Curl (Barbell) | 4 | 10 reps |
| 4 | Skull Crusher (Barbell) | 3 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 4 | 10 reps |
| 6 | Overhead Tricep Extension (Cable) | 4 | 15 reps |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 12 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Squat (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 4 | Hip Thrust (Barbell) | 1 | 12 reps |
| 2 | 100 reps | ||
| 5 | Bulgarian Split Squat (Barbell) | 1 | 10 reps |
| 2 | 100 reps | ||
| 6 | Calf Raise (Leg Press) | 3 | 20 reps |
| 7 | Hip Abductor (Machine) | 3 | 10 reps |
Common questions
Yes, CBSAL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
CBSAL is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
CBSAL is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
