Cbum style
This plan is designed for balanced hypertrophy and optimal recovery while building both strength and aesthetic appeal across each muscle group.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 20+ reps | — |
| 2 | Squat (Barbell) | 4 | 8 reps | 75% |
| 3 | Leg Press | 3 | 12 reps | — |
| 4 | Bulgarian Split Squat (Bodyweight) | 2 | 15 reps | — |
| 5 | Leg Extension | 4 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 6–8 reps | 80% |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12 reps | — |
| 4 | Chest Fly (Cable) | 2 | 15 reps | — |
| 5 | Lateral Raise (Dumbbell) | 5 | 12 reps | — |
| 6 | Seated Front Raise | 2 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 1 | 10 reps | @8 |
| 2 | 10 reps | @8.5 | ||
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 2 | Barbell Row | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @8.5 | ||
| 1 | 6–10 reps | @9 | ||
| 3 | Single Arm Row (Dumbbell) | 2 | 12 reps | @9 |
| 4 | Seated Row (Cable) | 4 | 15 reps | @9 |
| 5 | Face Pull | 4 | 12–15 reps | — |
| 6 | Rear Delt Fly (Cable) | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 2 | Lying Leg Curl | 4 | 8–12 reps |
| 3 | Hyperextension | 3 | 15 reps |
| 4 | Pull Through (Cable) | 2 | 15 reps |
| 5 | Hip Thrust (Barbell) | 3 | 12 reps |
| 6 | Standing Calf Raise | 5 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 1 | AMRAP | @7.5 |
| 1 | AMRAP | @8 | ||
| 1 | AMRAP | @8.5 | ||
| 1 | AMRAP | @9 | ||
| 2 | Lying Tricep Extension (Barbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 3 | Single Arm Tricep Extension (Cable) | 3 | AMRAP | — |
| 4 | Preacher Curl (Barbell) | 4 | AMRAP | — |
| 5 | Incline Curl (Dumbbell) | 3 | AMRAP | — |
| 6 | Hammer Curl | 3 | AMRAP | — |
| 7 | Lateral Raise (Machine) | 2 | AMRAP | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Cbum style is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full 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.
Cbum style 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cbum style 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
