Cbum Workout

Unleash Your Inner Classic Physique: The Ultimate Guide to the cbum workout!

8 Exercises

Complete Program

Nutrition Plan Included

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Ever wondered how Cbum, the reigning king of Classic Physique, sculpts that god-tier physique? Well, buckle up, buttercup, because we're diving deep into the mystical realm of the **cbum workout**! Forget those flimsy New Year's resolutions; this isn't just about lifting weights, it's about embracing a lifestyle, a philosophy, a whole new level of swole. We're talking about a training regimen that's as legendary as Cbum's quad sweep. This isn't some fleeting fad diet or a quick fix. This is the real deal, designed to build a physique that screams 'I woke up like this, chiseled by the gods.' We'll break down everything from his gruelling gym sessions to his meticulous meal prep, all while keeping it lighter than Cbum's post-competition snack plate. Get ready to transform your body and your mindset with the ultimate **cbum workout** guide. So, whether you're aiming for your own classic physique title or just want to feel like a superhero in your favourite t-shirt, understanding the principles behind the **cbum workout** is your golden ticket. Let's get ripped, shall we?

Michael Aubry

Founder, BasedHealth

Expert ReviewedUpdated May 28, 20268 exercises · ~NaN min

This program is based on publicly available training interviews and adapted using evidence-based principles from the National Strength & Conditioning Association and American College of Sports Medicine guidelines. Always consult a physician before starting a new fitness program.

Cbum's Training Philosophy

Understand the science behind the transformation

The cbum workout isn't just a collection of exercises; it's a symphony of controlled movements, progressive overload, and an unwavering commitment to muscle hypertrophy. His training is characterized by a high-volume approach, often incorporating supersets, dropsets, and intensity techniques to relentlessly challenge the muscles. The focus is always on mind-muscle connection, ensuring every rep counts and every set pushes boundaries. It's about quality over quantity, even with high volume. Think of it as sculpting a masterpiece, one rep at a time, with precision and purpose.

Key Training Principles

Progressive Overload

Gradually increase intensity for continuous gains

Recovery Focus

Strategic rest periods for optimal muscle growth

Nutrition Synergy

Diet perfectly aligned with training goals

Cbum's Workout Split

The exact weekly schedule Cbum followed

Monday

Chest & Triceps

~75 min

Exercise	Sets	Reps	Weight	Rest
Incline Barbell Press	4	8-10	Heavy	2 min
Flat Dumbbell Press	4	10-12	Moderate-Heavy	90s
Cable Chest Fly (Low-to-High)	3	12-15	Moderate	60s
Machine Chest Press	3	10-12	Moderate	90s
Tricep Rope Pushdown	4	12-15	Moderate	60s
Overhead Cable Tricep Extension	4	12-15	Moderate	60s
Close-Grip Bench Press	3	10-12	Moderate-Heavy	90s

NoteHigh-volume chest and triceps session emphasizing upper chest development and full tricep exhaustion via supersets.

Tuesday

Back & Biceps

~80 min

Exercise	Sets	Reps	Weight	Rest
Weighted Pull-Ups	4	6-8	Heavy	2 min
Barbell Bent-Over Row	4	8-10	Heavy	2 min
Single-Arm Dumbbell Row	3	10-12	Heavy	90s
Seated Cable Row (Wide Grip)	3	12-15	Moderate	90s
Straight-Arm Lat Pulldown	3	15	Moderate	60s
Incline Dumbbell Curl	3	10-12	Moderate	60s
Hammer Curl	3	12-15	Moderate	60s

NoteBack-dominant session building width and thickness, paired with bicep work to fully exhaust the pulling muscles.

Wednesday

Legs (Quad-Dominant)

~85 min

Exercise	Sets	Reps	Weight	Rest
Barbell Back Squat	5	6-10	Heavy	2 min
Leg Press	4	10-15	Heavy	90s
Hack Squat	4	10-12	Moderate-Heavy	90s
Walking Lunges	3	12-15	Moderate	90s
Leg Extension	4	15-20	Moderate	60s
Seated Leg Curl	3	12-15	Moderate	60s
Standing Calf Raise	5	15-20	Moderate-Heavy	60s

NoteQuad-focused leg day with heavy compound loading followed by isolation work to maximize hypertrophy and muscle detail.

Thursday

Shoulders & Abs

~70 min

Exercise	Sets	Reps	Weight	Rest
Seated Dumbbell Shoulder Press	4	8-10	Heavy	2 min
Lateral Raise (Cable)	4	15-20	Light-Moderate	60s
Dumbbell Lateral Raise	4	15-20	Light	60s
Rear Delt Fly (Pec Deck Reverse)	4	15-20	Light-Moderate	60s
Face Pull	3	15-20	Light	60s
Cable Crunch	4	15-20	Moderate	60s
Hanging Leg Raise	3	12-15	Bodyweight	60s

NoteShoulder session targeting all three deltoid heads with high-rep isolation work to build the signature CBum 3D shoulder look.

Friday

Legs (Hamstring & Glute-Dominant)

~80 min

Exercise	Sets	Reps	Weight	Rest
Romanian Deadlift	4	8-10	Heavy	2 min
Lying Leg Curl	4	10-12	Moderate-Heavy	90s
Bulgarian Split Squat	3	10-12	Moderate	90s
Glute-Ham Raise or Nordic Curl	3	8-10	Bodyweight	90s
Leg Press (Feet High & Wide)	3	12-15	Moderate-Heavy	90s
Seated Calf Raise	5	15-20	Moderate	60s

NotePosterior chain-focused leg session to balance quad work from Wednesday, targeting hamstrings and glutes for complete leg development.

Saturday

Arms & Weak Point Training

~65 min

Exercise	Sets	Reps	Weight	Rest
EZ-Bar Curl	4	10-12	Moderate-Heavy	90s
Preacher Curl (Machine or Barbell)	3	10-12	Moderate	60s
Cable Curl	3	15	Moderate	60s
Skull Crusher	4	10-12	Moderate	90s
Dip (Weighted or Bodyweight)	3	10-15	Bodyweight	90s
Single-Arm Cable Kickback	3	15-20	Light	60s

NoteDedicated arm day used to address weak points and maximize bicep peak and tricep horseshoe detail heading into competition prep.

Sunday

Rest

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NoteFull rest and recovery day; CBum emphasizes sleep, nutrition, and mental reset as non-negotiable pillars of his program.

Cbum's Complete Exercise Library

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Incline Dumbbell Press

8/10 RPE

Upper ChestFront DeltoidsTriceps

Sets

4-5

Reps

8-12

Rest

60-90 seconds

Pro TipFocus on a deep stretch at the bottom and a powerful squeeze at the top. Imagine trying to touch your biceps to your chest.

Barbell Rows

8/10 RPE

LatsRhomboidsTrapsBiceps

Sets

Reps

8-10

Rest

90-120 seconds

Pro TipMaintain a flat back and pull the bar towards your lower abdomen. Control the eccentric (lowering) phase.

Leg Press

9/10 RPE

QuadricepsGlutesHamstrings

Sets

Reps

12-15 (pyramid up weight)

Rest

60-90 seconds

Pro TipGo deep! Explode up without fully locking out your knees. Keep constant tension on the quads.

Standing Overhead Press (Barbell)

8/10 RPE

Front DeltoidsSide DeltoidsTricepsTraps

Sets

3-4

Reps

6-10

Rest

90-120 seconds

Pro TipBrace your core throughout the movement. Drive the weight straight up, using your shoulders, not your back.

Cable Curls

7/10 RPE

Biceps

Sets

3-4

Reps

10-15 (slow & controlled)

Rest

45-60 seconds

Pro TipSqueeze at the top, control the negative. Keep elbows tucked in and focus on isolating the bicep.

Skullcrushers (EZ Bar)

7/10 RPE

Triceps

Sets

Reps

10-12

Rest

60 seconds

Pro TipLower the bar towards your forehead in a controlled manner. Keep your elbows stationary.

Lateral Raises (Dumbbell)

7/10 RPE

Side Deltoids

Sets

4-5 (dropset last set)

Reps

12-15

Rest

30-45 seconds

Pro TipLead with your elbows, not your hands. Imagine pouring water out of a pitcher as you raise the dumbbells.

Romanian Deadlifts (RDLs)

8/10 RPE

HamstringsGlutesLower Back

Sets

3-4

Reps

8-12

Rest

90 seconds

Pro TipKeep a slight bend in the knees. Hinge at the hips, feeling the stretch in your hamstrings. Don't round your back!

Cbum's Diet Plan

Fuel your transformation with the right diet

Daily Macro Targets

250-300g

Protein

400-500g

Carbs

80-100g

Fats

3500-4500 (bulking/maintenance, adjust based on goals)

Daily Calories

Breakfast

7:00 AM

•1.5 cups Oats with berries
•30g Whey Protein Isolate
•4 Scrambled Eggs (2 whole, 2 whites)
•1 piece of whole-wheat toast with avocado

700-800 calories

Snack 1 (Post-Workout)

10:00 AM

•30g Whey Protein Hydrolysate
•1 large Banana
•1 rice cake with a tablespoon of almond butter

350-400 calories

Lunch

1:00 PM

•200g Lean Ground Turkey or Chicken Breast
•1.5 cups Cooked White Rice
•Large Salad with olive oil vinaigrette

800-900 calories

Snack 2

4:00 PM

•Greek Yogurt (plain, full-fat)
•Handful of Walnuts
•Apple slices

400-450 calories

Dinner

7:00 PM

•200g Salmon or Steak
•1.5 cups Sweet Potato
•Large serving of Roasted Asparagus or Broccoli

900-1000 calories

Pre-Bed Snack

9:30 PM

•Casein Protein Shake
•Small handful of mixed nuts (almonds, cashews)

350-400 calories

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Common Questions

Is the cbum workout suitable for beginners?

While the principles can be adapted, the full **cbum workout** is highly advanced due to its volume and intensity. Beginners should start with a more fundamental program focusing on form and basic strength, gradually increasing volume and intensity over several months before attempting a routine of this magnitude.

How long does it take to see results from the cbum workout?

Noticeable changes can occur within 4-6 weeks with consistent effort in both training and nutrition. Significant transformation, mirroring Cbum's level of development, is a multi-year journey requiring immense dedication and genetic potential.

Can I follow the cbum workout if I'm cutting (losing fat)?

You can follow the training split, but you'll need to adjust your nutrition plan significantly, reducing total calories and carbohydrates while maintaining high protein intake. Intensity might need to be slightly reduced to manage recovery during a caloric deficit.

What's the most important aspect of the cbum workout?

Consistency, progressive overload, and mind-muscle connection are paramount. It's not just about showing up; it's about showing up and dominating every single session with purpose and precision. Nutrition and recovery are also non-negotiable for success.

Do I need a gym membership to do the cbum workout?

Yes, a fully equipped gym with a wide range of free weights, machines, and cables is essential to execute the **cbum workout** properly. Home workouts rarely provide the necessary equipment variety and progressive overload capabilities.

How often should I deload when following the cbum workout?

A deload week (reducing volume and intensity by 40-50%) every 8-12 weeks is generally recommended, especially with a high-volume program like the **cbum workout**. This allows your body and nervous system to recover, preventing overtraining and facilitating continued progress.

Is Cbum's diet very restrictive?

During contest prep, yes, it's highly restrictive and precise. Off-season, he still eats very clean, focusing on whole, unprocessed foods, but with higher caloric intake. Flexibility increases slightly, but the core principles of quality protein, complex carbs, and healthy fats remain.