Cam Mackay

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Cam Mackay Where men come to lose body fat, build muscle, and actually keep the results they see 📈
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01/10/2026

Want to actually grow a back? These are the 3 movements that have really built mine for me

A chest supported DB row
A neutral grip lat pulldown
A close grip cable row

There’s no ‘best exercise’ for these 3 types of movement, but there 3 feel 100x better than any other for me when it comes to connection to the muscle

30/09/2026

Want big delts? Don’t we all

That’s exactly why I do a more delt focussed session of delts and arms

Now we’ve got a day that’s more focussed on our delts, we need to look at what’s going to actually make your delts grow

The answer? Side raises, and a lot of them

Different variations, angles, use them all, but basically:

If you want your delts to look crazy, you need to be spamming side raises

29/09/2026

Full upper session from today, some big lifts back in the rotation now

Barbell row x 2
Slight incline dumbbell press x 2
Single arm cable pulldown x 2
Flye machine x 2
Single arm cuffed side raise x 3
V bar pushdown x 2
Dumbbell curl into hammers to failure x 2

Recently my training has been very stable and safe, high cardio volume I’ve been protective around not getting too fatigued and sore, but I got bored so we’re back in with some big barbell rows, squats, deadlifts and barbell overhead press

Time to run some numbers up and see how strong I can get

28/09/2026

The myth that you need to squat to get big legs needs to be squashed, because it’s not true

Yes, it can help, if it works for you, but it’s not a necessity

Here’s a 45 minute leg session you can do to blow your legs up with no direct squat movement:

Adductor - 2 x 10-15
Lying hamstring curl - 1 x 8-12 / 1 x 12-15
45 degree leg press - 2 x 6-10
Quad extension - 1 x 8-12 / 1 x 12-15
Toe press (calf raise) - 2 x 10-15
Smith/DB Bulgarian split squat - 2 x 8-12

*PSA: a leg press is a squat pattern, and a Bulgarian is a single leg squat pattern, this session is specifically for someone who doesn’t want to do a barbell/hack/any other direct squat variation

You’re looking at this thinking it’s not enough, but coming from someone who didn’t squat for 5 years of leg training and built a decent set of legs, I can tell you it is

Comment ‘WORKOUT’ for my 5 day workout split including sets reps and progression plan

28/09/2026

1. Incline DB Curl
Bench set exactly how you’d do an incline DB press, arms hanging by your side, forcing the elbow to track behind the body and allowing for zero momentum in the movement. Don’t let your ego take over here, a lighter weight with full range of motion is always the best option here.

2. Singe Arm Hammer Curl
Single arm to allow you to use your other arm to stabilize yourself on a bench/wall. Focus on a very hard contraction at the top, and a full stretch at the bottom to the point you can fully flex your tricep. One of the fewer bicep movements you can go decently heavy on and move some serious load.

3. Weighted Dip
This can be using a machine or using a dip belt, either way this should be your go to tricep compound movement. Focus on keeping your torso more upright in the dip to bias the tricep more, but you will still get some chest involvement in this. Another movement where you can go heavier, but at the same time make sure you don’t go heavy to the point of sacrificing ex*****on.

4. Single Arm Overhead Tricep Extension
My preference for this, using a cuff, kneeling on the floor; the cuff to remove any stress around gripping the cable, and kneeling on the floor so you are able to stay more stable in the movement while having the load above your head. Perfect movement to take the tricep through a full range of motion and really take advantage of the stretched position, spend a second there before going into your next rep.

All of these movements, take the sets to failure, progressively overload them, and make sure you’re using a slow eccentric.

Yes there are a lot of movements you can do for your arms, I get that, but these significantly improved the growth of mine and have become staples in my programming, so give them a go.

Comment ‘WORKOUT’ for my full 5 day training split with sets, reps and progression plan

28/09/2026

1. Seated barbell shoulder press
2 sets
• 6 to 8 reps
• 10 to 12 reps
Locked in, strict pressing. Brutal on the delts without letting your torso cheat.

2. Seated dumbbell lateral raise
3 sets
• 12 reps
• 15 reps
• 18 reps
Takes momentum out completely and forces pure side delt tension.

3. Seated D handle face pulls
3 sets
• 12 reps
• 14 reps
• 16 reps
Targets the rear delts directly with full control. No swinging, no upper back takeover.

4. Cable single arm Y raises
3 sets
• 10 reps
• 12 reps
• 15 reps
Perfect isolation for the side delts. Smooth tension and a strong contraction at the top.

5. Lean away cable laterals
2 sets
• 10 reps
• 12 to 14 reps
The lean increases the range of motion and loads the side delts through the entire lift.

Run this twice a week.
Day one: heavy pressing first.
Day two: controlled isolation with slower tempo and higher reps.

This gives you complete delt coverage, constant tension and real growth without extra gym days.

Comment ‘WORKOUT’ for my full 5 day training split with sets, reps and progression plan

28/09/2026

1. You’re only training it once a week
Back recovers faster than most men think. Two sessions a week, different angles, more growth signal. One session is maintenance at best.

2. You’re pulling with your arms, not your back
Your arms are a hook, nothing more. Drive the elbows, not the hands. Squeeze the shoulder blades at the end of every rep. If your biceps are pumped and your back isn’t, you’re doing it wrong.

3. You’re not owning the full range
Full stretch at the top, hard squeeze at the bottom for a full second. Most men cut it short in both directions and wonder why their back stays flat.

4. You’re neglecting vertical and horizontal pulling
Pulldowns and pull ups build width. Rows build thickness. You need both every single week. Most men favour one, neglect the other, and end up with a back that looks half built.

5. You’re going too heavy on rows
Ego weight means momentum, hips and lower back are doing the work. Drop the weight, control the rep, feel the muscle. A lighter row done properly beats a heavy one done wrong every time.

6. You’re not training through enough angles
Close grip for the lower lats, wide grip for width, chest supported to remove momentum, single arm to fix imbalances. One movement does not build a complete back.

7. You’re stopping too early
0 to 1 reps in the tank on every working set. Most men stop 4 to 5 reps short, feel a pump and call it done. That gap is exactly where back growth lives.

8. You’re not eating or sleeping enough
You cannot build a thick wide back in a deficit on five hours of sleep. Hit your protein, protect your recovery. The session creates the stimulus, everything outside the gym is where growth actually happens.

Comment WORKOUT for my 5 day training split including sets reps and progression plan.

28/09/2026

5 back movements I run every week for thickness and width:

1. Neutral grip pulldown
2 x 8-10 / 1 x 10-15
Takes the biceps out of the equation and forces the lats to actually do the work. Full stretch at the top, hard squeeze at the bottom.

2. Chest supported DB row
2 x 6-10
Chest on the pad means no momentum, no body swing, no cheating. Just pure mid-back tension on every single rep.

3. Single arm cable row
2 x 8-12
Full range of motion, one side at a time. Lets you feel the lat working properly without the stronger side compensating.

4. Smith machine barbell row
2 x 6-8 / 1 x 10-12
Controlled path, heavy load, maximum mid-back thickness. Drive the elbows back, not the hands up.

5. Pull up
2 x failure
Earns its place at the end. Everything else is pre-fatigued, so these are harder than they look and hit the lats through a full stretch under load.

When doing movements like this, don’t chop and change them, commit to sticking to them for minimum 14-16 weeks.

Apply progressive overload to every set you do, this means trying to add more weight or reps every single week, log your training to track this.

Comment ‘WORKOUT’ for my full 5 day training split with sets, reps and progression plan

28/09/2026

1. Work out your starting calories
This is how to set your maintenance:
- Bodyweight in kg × 30
- Bodyweight in lbs × 13.5
Example:
- 95kg × 30 = 2850 calories
- 210lbs × 13.5 = 2835 calories
Start at around 2850

2. Create a small but big enough deficit
Take off around 10%, you’ll be in a big enough deficit to lose fat but your calories are still in a place you can make changes when you see stalls in progress
- 2850 × 0.9 = 2565 calories
Round to 2550

Now youre in a 300kcal deficit daily

3. Build your macros from that target
- Protein: 2.2g per kg → 95kg = 210g
- Fat: 0.6g per kg → 95kg=� 57g
- Carbs: the rest of the calories

Example at 2550 calories:
- 210g protein = 840kcals
- 57g fat = 513kcals
- Leaves around 1197kcals for carbs = 239g

4. Use cardio to help you increase the deficit (optional not necessary)
Additional calories burnt from cardio will increase the deficit you’re in, therefor enhancing fat loss, choose a method you enjoy, start small and increase over time

Example:
- 20 minutes x 4 per week on the stair master
This would probably be around 200kcals burnt

That extra 800kcals a week, on top of the 300kcal deficit youre in a day takes you to an average of around 400kcal deficit daily

5. For the love of god, track everything
Log your food daily, weigh in every morning, calculate the weekly average and take progress pictures every 2 to 3 weeks, this will be your data that things are changing, or aren’t, and in this case, this is where you make changes to what you’re doing

6. Create habits that will do the work for you
- Keep 85-90% of your food from whole sources
- Keep 10-15% flexible so you stay consistent
- Hit 7-10k steps per day and standardize this level of expenditure
- Lift 3-5 times per week and focus on progressive overload to maintain muscle mass

Just like that, 6 easy fixes, you’ll be getting lean in no time

If you want more in detail help when it comes to getting in serious shape, comment ’16’ for a copy of my 16 week 6 pack blueprint

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