Start with the ACM1155 alone for two weeks to master the tempos. Then, add the CF 9XXX finisher once a week. Within 30 days, you will understand why the underground fitness world has turned these seemingly random codes——into a badge of elite conditioning.
Do not rush. The tempo (the four numbers) refers to: Eccentric (lowering)-Pause at bottom-Concentric (lifting)-Pause at top. For example, a "3-0-1-1" squat means lower for 3 seconds, no pause, drive up for 1 second, pause at top for 1 second. The Definitive Workout: Phase 2 – The CF 9XXX Finisher Now that your muscles are fatigued from the ACM1155, it is time to tax your central nervous system and lungs. The CF 9XXX requires maximum effort. "9XXX" means you should feel like you cannot speak more than three words.
| Exercise | Direction | Reps (ACM1155 Standard) | Tempo | | :--- | :--- | :--- | :--- | | 1. Trap Bar Deadlift | Hinge | 15 | 2-0-1-0 | | 2. Incline DB Press | Push (Vertical) | 12 | 3-0-1-1 | | 3. Lat Pulldown (Neutral Grip) | Pull (Vertical) | 15 | 2-1-2-0 | | 4. Bulgarian Split Squat (Right) | Squat (Unilateral) | 10 | 3-0-1-1 | | 5. Bulgarian Split Squat (Left) | Squat (Unilateral) | 10 | 3-0-1-1 | | 6. Seated Cable Row (V-Grip) | Pull (Horizontal) | 15 | 2-0-2-0 | | 7. Standing Overhead Press | Push (Vertical) | 10 | 2-2-1-0 | | 8. Reverse Nordic Curl | Knee Flexion | 12 | 3-2-1-0 | | 9. Face Pull (External Rotation) | Rotational Stability | 20 | 1-1-1-1 | | 10. Pallof Press | Anti-Rotation | 8/side | 2-0-2-0 | | 11. Sled Push (Heavy) | Locomotion | 30 yards | Explosive | corbin fisher acm1155 cf 9xxx workout best
9 Minutes. 3 Rounds of 3 Movements. Work:Rest Ratio of 30:15 (30 seconds on, 15 seconds off).
Fix: If you finish the 30-second interval and feel like you could do 5 more reps, you failed. Increase the machine resistance or the weight. The "9" in 9XXX means your perceived exertion must be 9/10. Start with the ACM1155 alone for two weeks
Fix: Do not rest 3 minutes between sets. The "55" in ACM1155 refers to 55 seconds of total rest per complex. Use a stopwatch.
Consult a medical professional before attempting high-intensity training. This workout carries a high risk of rhabdomyolysis if attempted without proper hydration, nutrition, and recovery protocols. Ready to dig deeper? Download the free "Corbin Fisher ACM1155 Tempo Guide" PDF to track your 11-movement compliance and dominate your next CF 9XXX session. Do not rush
In the world of high-intensity functional fitness and niche performance engineering, few names carry as much enigmatic weight as Corbin Fisher . Alongside this comes a string of technical identifiers— ACM1155 and CF 9XXX —that have become the subject of heated debate in underground training forums. But what do these codes actually mean? And more importantly, how can you combine them to build the best workout of your life?