CBSAL (1)
Individual muscle training 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Press (Machine) | 1 | 10 reps |
| 2 | Pec Deck (Machine) | 1 | 0 reps |
| 3 | Cable Crossover | 1 | 0 reps |
| 4 | Bench Press (Dumbbell) | 1 | 10 reps |
| 5 | Decline Sit Up (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 2 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 3 | Front Raise | 4 | 10 reps |
| 4 | Arnold Press | 3 | 0 reps |
| 5 | Cable Crossover | 3 | 0 reps |
| 6 | Rear Delt Fly (Dumbbell) | 4 | 0 reps |
| 7 | Shrug (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 0 reps |
| 2 | Single Arm High Row (Cable) | 1 | 0 reps |
| 3 | Rear Delt Fly (Cable) | 1 | 0 reps |
| 4 | Face Pull | 1 | 0 reps |
| 5 | Seated Row (Cable) | 1 | 0 reps |
| 6 | Single Arm Row (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Calf Raise (Leg Press) | 3 | 20 reps |
| 5 | Hip Abductor (Machine) | 3 | 10 reps |
| 6 | Hip Thrust (Barbell) | 1 | 12 reps |
| 2 | 100 reps | ||
| 7 | Bulgarian Split Squat (Barbell) | 1 | 10 reps |
| 2 | 100 reps |
Common questions
Yes, CBSAL (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage 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 60 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.
CBSAL (1) is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
CBSAL (1) 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.
Get started
