CBSAL

by Bobby Barnes

Program Description

Build muscle lose weight

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 12, 2026 02:10
Last Edited
Mar 12, 2026 02:12

Muscle Engagement

Front

Back

MuscleSet

Triceps

15%

Biceps

10.9%

Front Delts

10.7%

Middle Delts

8.8%

Upper Back

8.3%

Glutes

8.1%

Quadriceps

7.2%

Hamstrings

5.8%

Chest

5.6%

Rear Delts

5.3%

Lats

2.9%

Abs

2.9%

Forearms

2.4%

Calves

2.4%

Abductors

2.4%

Adductors

1%

Lower Back

0.5%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Press (Machine)

1

10 reps

-

2

Pec Deck (Machine)

1

-

3

Cable Crossover

1

-

4

Bench Press (Dumbbell)

1

10 reps

-

5

Decline Sit Up (Weighted)

1

-

Day 2

1

Lat Pulldown

1

-

2

Single Arm High Row (Cable)

1

-

3

Rear Delt Fly (Cable)

1

-

4

Face Pull

1

-

5

Seated Row (Cable)

1

-

6

Single Arm Row (Cable)

1

-

Day 3

1

Front Raise

4

10 reps

-

2

Arnold Press

3

-

3

Lateral Raise (Dumbbell)

4

-

4

Overhead Press (Dumbbell)

3

-

5

Rear Delt Fly (Dumbbell)

4

-

6

Cable Crossover

3

-

7

Shrug (Dumbbell)

1

-

Day 4

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

-

Day 5

1

Leg Curl

3

12 reps

-

2

Leg Extension

3

12 reps

-

3

Squat (Barbell)

1

2

10 reps

8 reps

-

-

4

Hip Thrust (Barbell)

1

2

12 reps

100 reps

-

-

5

Bulgarian Split Squat (Barbell)

1

2

10 reps

100 reps

-

-

6

Calf Raise (Leg Press)

3

20 reps

-

7

Hip Abductor (Machine)

3

10 reps

-

Day 2

1

Lat Pulldown

1 Set

-

2

Single Arm High Row (Cable)

1 Set

-

3

Rear Delt Fly (Cable)

1 Set

-

4

Face Pull

1 Set

-

5

Seated Row (Cable)

1 Set

-

6

Single Arm Row (Cable)

1 Set

-

Day 3

1

Front Raise

4 Sets

10 Reps

-

2

Arnold Press

3 Sets

-

3

Lateral Raise (Dumbbell)

4 Sets

-

4

Overhead Press (Dumbbell)

3 Sets

-

5

Rear Delt Fly (Dumbbell)

4 Sets

-

6

Cable Crossover

3 Sets

-

7

Shrug (Dumbbell)

1 Set

-

Day 1

1

Chest Press (Machine)

1 Set

10 Reps

-

2

Pec Deck (Machine)

1 Set

-

3

Cable Crossover

1 Set

-

4

Bench Press (Dumbbell)

1 Set

10 Reps

-

5

Decline Sit Up (Weighted)

1 Set

-

Day 4

1

Incline Curl (Dumbbell)

4 Sets

10 Reps

-

2

Hammer Curl

4 Sets

10 Reps

-

3

Bicep Curl (Barbell)

4 Sets

10 Reps

-

4

Skull Crusher (Barbell)

3 Sets

10 Reps

-

5

Tricep Rope Push Down (Cable)

4 Sets

10 Reps

-

6

Overhead Tricep Extension (Cable)

4 Sets

15 Reps

-

7

Single Arm Tricep Extension (Cable)

3 Sets

10 Reps

-

Day 5

1

Leg Curl

3 Sets

12 Reps

-

2

Leg Extension

3 Sets

12 Reps

-

3

Squat (Barbell)

1 Set

2 Sets

10 Reps

8 Reps

-

-

4

Hip Thrust (Barbell)

1 Set

2 Sets

12 Reps

100 Reps

-

-

5

Bulgarian Split Squat (Barbell)

1 Set

2 Sets

10 Reps

100 Reps

-

-

6

Calf Raise (Leg Press)

3 Sets

20 Reps

-

7

Hip Abductor (Machine)

3 Sets

10 Reps

-