HEROES · Muscle Building

Classic Physique Blueprint

CBUM-Inspired BodybuildingAn original classic-physique bodybuilding program inspired by Chris Bumstead's training style, emphasizing controlled resistance training, balanced muscle development, and progressive overload. This is not an official Chris Bumstead program or an endorsement.

HEROES programs are inspired by classic training styles. They are not endorsed by, affiliated with, or connected to any athlete.

Before every session: 5–10 minutes of easy cardio (brisk walk, bike or row) plus one or two lighter preparation sets on the first major lift. After every session (optional): a few minutes of easy walking and gentle stretching for the muscles you trained.

Monday — Full Body A

Incline Dumbbell Press
2 sets × 8-12 reps · rest 120s
Alternatives: Incline Push-Up
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Lat Pulldown
2 sets × 8-12 reps · rest 120s
Alternatives: Band Pulldown
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Hack Squat or Leg Press
2 sets × 8-12 reps · rest 120s
Alternatives: Goblet Squat
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Cable Lateral Raise
1 sets × 12-15 reps · rest 60s
Alternatives: Dumbbell Lateral Raise
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Rope Triceps Pushdown
1 sets × 10-15 reps · rest 60s
Alternatives: Band Pushdown
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Tuesday — Recovery

Recovery day. Easy walking, stretching and sleep do the work today.

Wednesday — Full Body B

Machine Chest Press
2 sets × 8-12 reps · rest 120s
Alternatives: Push-Up
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Chest-Supported Row
2 sets × 8-12 reps · rest 120s
Alternatives: One-Arm Dumbbell Row
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Romanian Deadlift
2 sets × 8-12 reps · rest 120s
Alternatives: Hip Hinge with Dowel
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EZ-Bar Curl
1 sets × 8-12 reps · rest 60s
Alternatives: Dumbbell Curl
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Calf Raise
2 sets × 12-15 reps · rest 60s
Alternatives: Seated Calf Raise
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Thursday — Recovery

Recovery day. Easy walking, stretching and sleep do the work today.

Friday — Full Body C

Seated Dumbbell Shoulder Press
2 sets × 8-12 reps · rest 120s
Alternatives: Machine Shoulder Press
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Seated Cable Row
2 sets × 10-12 reps · rest 75s
Alternatives: Band Row
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Seated Leg Curl
2 sets × 10-15 reps · rest 75s
Alternatives: Stability Ball Leg Curl
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Leg Extension
1 sets × 12-15 reps · rest 60s
Alternatives: Split Squat
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Hammer Curl
1 sets × 10-12 reps · rest 60s
Alternatives: Dumbbell Curl
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Overhead Triceps Extension
1 sets × 10-12 reps · rest 60s
Alternatives: Rope Triceps Pushdown
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Weekend — Recovery

Recovery day. Easy walking, stretching and sleep do the work today.