Steve CBUM Program
Transform your physique in 12 weeks with the Steve CBUM Program—commit to the grind and unleash your true strength!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 20 reps |
| 2 | Hack Squat | 2 | 6–10 reps |
| Superset | |||
| 3A | Leg Press (45 Degrees) | 3 | 8–10 reps |
| 3B | Sissy Squat | 3 | 12–15 reps |
| 3C | Seated Calf Raise | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps |
| 2 | Incline Fly Press (Dumbbell) | 2 | 8–10 reps |
| 3 | Incline Chest Press (Machine) | 2 | 6–10 reps |
| 4 | Pec Deck (Machine) | 3 | 15 reps |
| 5 | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 6 | Push Up | 2 | 0+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 500m Row | 1 | 10 min |
| 2 | Walk | 1 | 35 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 8–10 reps |
| 2 | Clean Deadlift | 2 | 4–8 reps |
| 3 | Leg Curl | 2 | 8–10 reps |
| 4 | Single-Leg Leg Curl | 2 | 8–10 reps |
| 5 | Lat Pulldown | 3 | 8–10 reps |
| 6 | Standing Pullover (Cable) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Underhand Lat Pulldown | 3 | 10–12 reps |
| 2 | Chest Supported Row (Dumbbell) | 2 | 8–10 reps |
| 3 | T-Bar Row | 2 | 8–10 reps |
| 4 | Chest Supported Row (Machine) | 2 | 10–12 reps |
| 5 | Straight Bar Lat Extension | 2 | 10–12 reps |
| 6 | Preacher Curl (Machine) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 6–10 reps |
| 2 | Shoulder Press (Machine) | 3 | 6–10 reps |
| 3 | Lateral Raise (Dumbbell) | 2 | 8–10 reps |
| 4 | Lateral Raise (Machine) | 2 | 10–12 reps |
| Superset | |||
| 5A | Reverse Pec Deck | 2 | 10–12 reps |
| 5B | Chest Fly (Machine) | 2 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 2 | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 3 | Preacher Curl (EZ Bar) | 3 | 8–10 reps |
| 4 | Bicep Curl (Dumbbell) | 2 | 10–12 reps |
| 5 | Cable Crossover | 2 | 10–15 reps |
| 6 | Bicep Curl (Cable) | 2 | 10–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Steve CBUM Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 50 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.
Steve CBUM Program is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Steve CBUM Program 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
