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

Rich B.

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Quad focus with a mix of high-rep isolation exercises... plus ab work. Do cardio at start or finish.

Cardio

Bulgarian Split Squat (Dumbbell)

Single Leg Press

Leg Extension

Walking Lunge (Dumbbell)

Pendulum Squat

Abs Crunch (Machine)

Plank

Abs Crunch (Bodyweight)

Legs (Quad Focus)

Focuses on chest pressing movements along with front and side delt work. Cardio at end.

Incline Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Long Pause Bench Press

Incline Chest Fly (Dumbbell)

Chest Fly (Cable)

Seated Front Raise

Lateral Raise (Cable)

Dip (Weighted)

Chest & Front Delts

Fairly strict form and focus on stretch/hold for back rows/pulls. Some ab work too.

Wide Grip Lat Pulldown

Barbell Row

Single Arm Iso Row

Seated Row (Cable)

Face Pull

Rear Delt Fly (Machine)

Reverse Abs Crunch (Bodyweight)

Bicycle Crunch

Back & Rear Delts Focus

Mostly hams and glutes. Added in some seldom worked areas (neck and forearms) w/ 1hr cardio (bike).

Romanian Deadlift (Barbell)

Lying Leg Curl

Hyperextension

Pull Through (Cable)

Hip Thrust (Barbell)

Standing Calf Raise

Seated Calf Raise

Neck Curl

Reverse Wrist Curl (Barbell)

Legs (Hams, Glutes, & Lungs)

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Single Arm Tricep Extension (Cable)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl

Shrug (Dumbbell)

Triceps & Biceps & Mid Delts

Revisit the quads and get a good session of hard cardio in.

Leg Press (45 Degrees)

Bulgarian Split Squat (Bodyweight)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

Close Grip Bench Press (Smith Machine)

Chest & Delts (Front and Mid)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Around The World

Push Up

Pull-Up (Neutral Grip, Bodyweight)

Shrug (Barbell)

Various Upper Body

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

Rich B.