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Cbum ppl

by Quinn T.
2 athletes joined
5.0
(1 rating)

Program Description

Cbum ppl YouTube. Bodybuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 26, 2023 04:32
  • Last Edited
    Jul 07, 2025 01:19

Summary

Transform your physique with the Cbum PPL program, an 8-week journey designed for serious lifters ready to elevate their training. This intense six-day split focuses on Pull, Push, and Leg workouts, expertly targeting all major muscle groups with a mix of machines, free weights, and bodyweight exercises. Expect to build strength, enhance muscle definition, and improve overall fitness through a structured regimen that combines both compound and isolation movements. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
2
1
6-8 reps
10-123 reps
-
-
3
Incline Curl (Dumbbell)
4
10-12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
10-12 reps
-
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Single Arm Overhead Tricep Extension
4
7-10 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Hip Thrust (Barbell)
3
10-12 reps
-
4
Seated Calf Raise
6
10-12 reps
-
5
Hamstring Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
8-10 reps
-
2
Hammer Curl
3
10-12 reps
-
3
Underhand Lat Pulldown
3
10-12 reps
-
4
Bicep Curl (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
3
10-12 reps
-
6
Bicep Curl (Barbell)
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
-
2
Seated Overhead Press (Barbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
8-10 reps
-
4
Single Arm Overhead Tricep Extension
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-12 reps
-
6
Push Up
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8-12 reps
4-6 reps
-
-
2
Leg Press
2
8-12 reps
-
3
Hip Adductor (Machine)
4
10-12 reps
-
4
Standing Calf Raise
4
10-12 reps
-
5
Leg Extension
4
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
1 Set
2 Sets
8-10 Reps
8-10 Reps
-
-
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
10-123 Reps
-
-
3
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
-
Day 2
1
Bench Press (Paused)
2 Sets
1 Set
5-8 Reps
10-12 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Single Arm Overhead Tricep Extension
4 Sets
7-10 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
6
Dip (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Lunge (Dumbbell)
3 Sets
12-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
4
Seated Calf Raise
6 Sets
10-12 Reps
-
5
Hamstring Curl
4 Sets
10 Reps
-
Day 4
1
Rack Pull (Barbell)
2 Sets
8-10 Reps
-
2
Hammer Curl
3 Sets
10-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
-
4
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
5
Seated Row (Cable)
3 Sets
10-12 Reps
-
6
Bicep Curl (Barbell)
1 Set
AMRAP
-
Day 5
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
2
Seated Overhead Press (Barbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
8-10 Reps
-
4
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
6
Push Up
3 Sets
AMRAP
-
Day 6
1
Squat (Barbell)
3 Sets
1 Set
8-12 Reps
4-6 Reps
-
-
2
Leg Press
2 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
4 Sets
10-12 Reps
-
4
Standing Calf Raise
4 Sets
10-12 Reps
-
5
Leg Extension
4 Sets
10-12 Reps
-