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CBUL

by Noah R.

Program Description

**CBUL: 8-Week Strength Program** Embark on an 8-week journey designed to build strength and muscle across your entire body. With 32 training sessions, this program emphasizes compound movements and targeted isolation exercises, ensuring you maximize your gains. Each workout focuses on key lifts like the bench press and squats, complemented by accessory work to sculpt and strengthen. Get ready to push your limits, enhance your performance, and achieve the physique you’ve always wanted!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 05:44
  • Last Edited
    Jul 18, 2025 06:13
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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
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Chest Press (Machine)
1
3
10 reps
8 reps
-
-
4
Chest Fly (Machine)
3
10 reps
-
5
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
One Arm Lateral Raise (Cable)
3
10 reps
-
7
Front Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
-
2
Lat Pulldown
3
15 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
High Row
3
10 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
3
10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Chest Fly (Machine)
3
12 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Leg Press (45 Degrees)
2
10 reps
-
3
Leg Extension
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Chest Press (Machine)
1 Set
3 Sets
10 Reps
8 Reps
-
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
7
Front Raise
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
15 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
12 Reps
-
5
High Row
3 Sets
10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Bicep Curl (Cable)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Chest Fly (Machine)
3 Sets
12 Reps
-
7
Bicep Curl (Machine)
3 Sets
15 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
8 Reps
-
2
Leg Press (45 Degrees)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-