Intermediate–AdvancedFree

Gym Freak's: CBum Inspired Program (7 days a week)

Put in the work and get results. You won’t turn into Chris Bumstead, but you’ll make solid improvements with dedication and effort. Belee dattt.

Rich B.· Dec 2024

20athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

90 min

C-Bum inspired routine... without the gear. Balanced hypertrophy with a nice dose of cardio and active recovery. There are NO scheduled days off over 8 weeks if you choose to go full tilt. Skip a day or back it off a bit if the volume and frequency are too much. This is for the true gym rat that can't get enough. Edit as you see fit as I've subbed out some popular overhead pressing exercises and spinal compression-related movements due to a back injury I'm trying to heal. Oh yeah, don’t forget to eat clean and get plenty of sleep.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.2%

Abs

9.2%

Triceps

8.9%

Front Delts

8.4%

Glutes

8.1%

Hamstrings

7.8%

Quadriceps

7.1%

Lats

6.5%

Chest

Biceps

5.6%

Middle Delts

4.5%

Rear Delts

Forearms

2.7%

Calves

2.3%

Lower Back

1.9%

Cardio

1.6%

Abductors

1.6%

Adductors

1.4%

Neck

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Cardio	1	40 min	@7
2	Bulgarian Split Squat (Dumbbell)	2	12–15 reps	@9
3	Single Leg Press	2	10–15 reps	@7
		2	6–10 reps	@9
4	Leg Extension	2	15–20 reps	@7
		2	6–12 reps	@9
5	Walking Lunge (Dumbbell)	3	20 reps	@8
6	Pendulum Squat	2	10–15 reps	@8
		2	6–12 reps	@9
7	Abs Crunch (Machine)	3	15–20 reps	—
8	Plank	2	1–1.5 min	—
		1	1.5–2 min	—
9	Abs Crunch (Bodyweight)	3	50 reps	—

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	10–15 reps	@7
		2	6–8 reps	@9
2	Lateral Raise (Dumbbell)	2	10–15 reps	@7
		3	8–12 reps	@8
3	Long Pause Bench Press	1	8–12 reps	@7
		2	6–10 reps	@9
4	Incline Chest Fly (Dumbbell)	3	12 reps	@7
5	Chest Fly (Cable)	1	10–15 reps	@7
		2	8–12 reps	@9
6	Seated Front Raise	1	10–15 reps	@7
		2	8–12 reps	@9
7	Lateral Raise (Cable)	2	10–15 reps	@8
		2	6–12 reps	@9
8	Dip (Weighted)	1	10–15 reps	@8
		2	10–15 reps	@10
9	Cardio	1	30 min	—

#	Exercise	Sets	Reps	Load
1	Wide Grip Lat Pulldown	1	10–15 reps	@8
		2	8–12 reps	@9
		1	6–10 reps	@10
2	Barbell Row	1	6–10 reps	@8
		2	6–10 reps	@9
3	Single Arm Iso Row	1	10–15 reps	@7
		2	6–10 reps	@9
4	Seated Row (Cable)	1	10–15 reps	@7
		2	8–12 reps	@9
		1	8–12 reps	@10
5	Face Pull	4	12–15 reps	@8
6	Rear Delt Fly (Machine)	3	AMRAP	@10
7	Reverse Abs Crunch (Bodyweight)	1	40–60 reps	@7
		2	40–60 reps	@8
8	Bicycle Crunch	3	20–30 reps	@8
9	Cardio	1	40 min	—

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	4	8–12 reps	@8
2	Lying Leg Curl	2	8–12 reps	@8
		2	8–12 reps	@10
3	Hyperextension	3	15 reps	@7
4	Pull Through (Cable)	3	15 reps	@8
5	Hip Thrust (Barbell)	3	12 reps	@8
6	Standing Calf Raise	4	AMRAP	@8
7	Seated Calf Raise	2	AMRAP	@8
		2	AMRAP	@10
8	Neck Curl	4	10–15 reps	@8
9	Reverse Wrist Curl (Barbell)	4	10–15 reps	@10
10	Cardio	1	60 min	@8

#	Exercise	Sets	Reps	Load
1	Tricep Pushdown (Cable)	2	AMRAP	@8
		2	AMRAP	@10
2	Lying Tricep Extension (Barbell)	2	10–15 reps	@8
		2	6–12 reps	@10
3	Single Arm Tricep Extension (Cable)	3	AMRAP	@9
4	Preacher Curl (Barbell)	2	10–15 reps	@8
		2	6–10 reps	@10
5	Incline Curl (Dumbbell)	3	AMRAP	@10
6	Hammer Curl	1	10–15 reps	@8
		2	10–15 reps	@10
7	Lateral Raise (Cable)	3	AMRAP	@9
8	Shrug (Dumbbell)	3	AMRAP	—
9	Abs Crunch (Machine)	2	15–25 reps	@8
		2	15–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Extension	3	10–20 reps	@8
2	Pendulum Squat	2	10–15 reps	@8
		2	6–12 reps	@9
3	Leg Press (45 Degrees)	2	10–15 reps	@8
		1	6–12 reps	@9
4	Bulgarian Split Squat (Bodyweight)	2	15 reps	—
5	Hip Adductor (Machine)	2	20 reps	@7
		2	20 reps	@8
6	Hip Abductor (Machine)	4	40–60 reps	@7
7	Abs Crunch (Machine)	3	15–25 reps	@8
8	Cardio	1	30–60 min	—

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	10–15 reps	@7
		2	6–10 reps	@9
2	Close Grip Bench Press (Smith Machine)	1	10–15 reps	@8
		1	10–15 reps	@9
		1	6–10 reps	@10
3	Incline Chest Fly (Dumbbell)	1	10–15 reps	@7
		3	6–12 reps	@9
4	Chest Fly (Cable)	1	10–15 reps	@7
		2	10–15 reps	@9
5	Lateral Raise (Dumbbell)	3	10–15 reps	@8
		2	6–12 reps	@9
6	Seated Front Raise	3	10–15 reps	@8
7	Reverse Abs Crunch (Bodyweight)	3	20–40 reps	@8
8	Bicycle Crunch	3	20–40 reps	@8
9	Cardio	1	20 min	—

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, Gym Freak's: CBum Inspired Program (7 days a week) 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 90 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.

Gym Freak's: CBum Inspired Program (7 days a week) 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gym Freak's: CBum Inspired Program (7 days a week) 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.

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