Replicate Males’s Open Bodybuilder Kuba Cielen’s Coaching Cut up To Get Huge

Cielen will increase coaching frequency for a novel stimulus.

Final up to date on January twenty first, 2025

In early January 2025, IFBB professional bodybuilder and coach Kuba Cielen elevated his training frequency to spice up his muscle-building goals. The commerce he made was slightly less volume in every session to get to the gymnasium extra. He trains every physique half each 4 days — three consecutive exercises and a relaxation day.

[My goal] with this program is testing my limits. You have no idea what you’re able to till you actually attempt it.

—Kuba Cielen

Cielen’s technique requires extra consideration to “Restoration modalities like stress management, sleep, time administration,” Cielen divulged. Relating to quantity and overtraining, analysis exhibits that 40+ weekly units per muscle and excessive coaching frequency are efficient for hypertrophy. (1)

[Related: Brandon Curry Shares Physique Update 6 Weeks Out of 2025 Arnold Classic]

Kuba Cielen’s Push, Pull, & Legs Routine 

Cielen’s program alternates push, pull, & leg days, every with two elements (A and B) that complement one another to maximise restoration and features. For instance:

• Monday: Push A
• Tuesday: Pull A
• Wednesday: Legs
• Thursday: Relaxation
• Friday: Push B
• Saturday: Pull B
• Sunday: Legs
• Monday: Relaxation
• Repeat

Push A (16 Units)

The primary push exercise facilities on lighter weights and extra quantity. 

1. Machine Lateral Raise
2. Machine Pec Flye
3. Incline Dumbbell Press
4. Flat Machine Press
5. Deficit Push-Up
6. Standing Triceps Press
7. Cable Overhead Extension
8. Single-Arm Cable Lateral Elevate

Cielen prioritizes his medial delts to make him look as broad as potential. He doesn’t rely deficit push-up units and reps, explaining, “Not all quantity is created equal; one train is totally worlds aside for stimulus and fatigue.” 

Push B (16 Units)

The second push day revolves round heavy pressure with compound workouts.

1. Mendacity Cuffed Cable Lateral Elevate
2. Low-Incline Dumbbell Press
3. Incline Machine Chest Press
4. Dips
5. Incline Cable Flye
6. Cable Overhead Press
7. Machine Lateral Elevate 

“Dips are top-of-the-line total compound workouts for chest and triceps; go deep vary of movement,” Cielen prescribed. “Dips carry over to different workouts and assist enhance shoulder mobility. I take delight in my vary of movement.”

Pull A (17 Units)

1. Single-Arm Pulldown x 2 units
2. Chest-Supported Row x 3 
3. Single-Arm Lat Row x 3 units 
4. Impartial Grip Row x 3 units
5. Shrugs x 1 set
6. Cable Preacher Curl x 3 units
7. Machine Rear Delt Flye x 2 units 

Most of Cielen’s again actions are lat-biased to enrich broad delts and a tapered waist for the X-frame aesthetic. He feels a greater mind-muscle connection from heavy rows versus pulldowns for his lats and higher again. 

Pull B (17 Units)

Pull day half two consists of seven units for the lats and 4 for the higher again. 

1. Single-Arm Cable Row 
2. T-Bar Row
3. Single-Arm Machine Pulldown
4. Seated Higher Again Row
5. Single-Arm Plate-Loaded Row 
6. Bayesian Biceps Curl
7. Cable Reverse Flye

Legs A (11 Units)

Cielen’s leg days begin with hamstrings, a science-backed strategy, and the key of four-time Mr. Olympia Jay Cutler. Legs A is quad-focused:

1. Hamstring curl x 3 
2. Leg extension x 2 
3. Safety Bar Squat x 1 
4. Leg Press
5. Lying Leg Curl
6. Calf Press

Front squats with a security bar drive Cielen extra upright, rising knee flexion for larger quads. He achieves this with a low stance on leg presses. 

Legs B (11 Units)

This exercise biases the hamstrings with a hip hinge to intensify the loaded stretch.

1. Hamstring Curl x 3 
2. Leg Extension x 3 
3. Squat Press x 1 
4. Deficit Romanian Deadlift (RDL)
5. Calf press 

Cielen supplied hip hinge suggestions for RDLs, saying, “Your purpose with hip hinges will not be coaching your decrease again; it’s reaching full hip flexion. As soon as your hips can’t journey farther again, that’s your vary of movement.”

[Related: Why Regular Houses Are Weird For Pro Bodybuilders]

Soreness & Development

Cielen recommends coaching by means of soreness so long as you’re progressing and never overtraining. “The largest telltale signal for development is your capacity to progress your lifts; soreness will not be related,” Cielen says. To bust by means of plateaus in direction of the tip of coaching blocks, Cielen incorporates rest-pause sets and drop sets to ignite extra stimulus.

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Reference

1. Pelland, J., Remmert, J., Robinson, Z., Hinson, S., & Zourdos, M. (2024). The Resistance Coaching Dose-Response: Meta-Regressions Exploring the Effects of Weekly Quantity and Frequency on Muscle Hypertrophy and Power Acquire. Retrieved from https://sportrxiv.org/index.php/server/preprint/view/460

Featured picture: @kuba_sylvester_cielen on Instagram