CBUM 3-ON/1-OFF 
Hypertrophy

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Lying Leg Curl

Hip Thrust (Barbell)

Back Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Hamstrings + Glutes 

Intensity: 1–2 RIR
Tempo: Controlled (2–3 sec eccentric)
Rest:
Compounds: 90–120 sec
Accessories: 60

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Overhead Extension (Dumbbell)

Ring Push Up

Chest + Triceps 

Intensity: 1–2 RIR
Tempo: Controlled (2–3 sec eccentric)
Rest:
Compounds: 90–120 sec
Accessories 60

Wide Grip Lat Pulldown

Barbell Row

Straight Arm Pulldown

Incline Curl (Dumbbell)

Preacher Curl (Machine)

Hammer Curl (Cable)

Back + Biceps 

Hack Squat

Leg Press

Walking Lunge

Leg Extension

Standing Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Face Pull

Hanging Leg Raise

Cable Crunch

0 reviews for CBUM 3-ON/1-OFF Hypertrophy