cbum training plan

A hypertrophy-focused workout plan inspired by Chris Bumstead's training principles, emphasizing classic bodybuilding movements.

Day 1: Chest & Triceps

Incline dumbbell bench press

4 sets of 12 reps

Decline barbell bench press

3 sets of 10 reps

Cable cross-over

3 sets of 15 reps

Close-grip bench press

4 sets of 10 reps

Triceps Pushdown

3 sets of 15 reps

Lying cable triceps extension

3 sets of 12 reps

Day 2: Back & Biceps

Lat pull-down

4 sets of 12 reps

T-Bar Row

4 sets of 10 reps

One-Arm Dumbbell Row

3 sets of 12 reps

Preacher Curl

3 sets of 12 reps

Hammer Curls

3 sets of 12 reps

Concentration curl

3 sets of 15 reps

Day 3: Shoulders

Standing dumbbell shoulder press

4 sets of 10 reps

Side Lateral Raise

4 sets of 15 reps

Seated rear delt fly

3 sets of 15 reps

Standing dumbbell upright row

3 sets of 12 reps

Seated face pull

3 sets of 15 reps

Day 4: Legs

Barbell Squat

4 sets of 10 reps

Leg Press

3 sets of 12 reps

Lying Leg Curls

4 sets of 12 reps

Barbell glute bridge

3 sets of 15 reps

Standing Calf Raises

4 sets of 15 reps

rest

rest

rest