Pure bodybuilding
Just simple bodybuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 6 | Front Raise | 3 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 8 | Hanging Leg Raise | 2 | 0 reps |
| 9 | Chest Fly (Cable) | 3 | 0 reps |
| 10 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 11 | Face Away Cable Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 0 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 5 | T-Bar Row | 3 | 0 reps |
| 6 | Reverse Wrist Curl (Barbell) | 3 | 0 reps |
| 7 | Face Pull | 3 | 0 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 9 | Skull Crusher (Barbell) | 3 | 0 reps |
| 10 | Kelso Shrug | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 0 reps |
| 2 | Hip Adductor (Machine) | 3 | 0 reps |
| 3 | Squat (Barbell) | 3 | 0 reps |
| 4 | Hamstring Curl | 3 | 0 reps |
| 5 | Leg Press | 3 | 0 reps |
| 6 | Calf Raise (Leg Press) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 0 reps |
| 6 | Front Raise | 3 | 0 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 8 | Hanging Leg Raise | 2 | 0 reps |
| 9 | Chest Fly (Cable) | 3 | 0 reps |
| 10 | One Arm Lateral Raise (Cable) | 3 | 0 reps |
| 11 | Face Away Cable Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 0 reps |
| 2 | Seated Wide-Grip Row (Cable) | 3 | 0 reps |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 5 | T-Bar Row | 3 | 0 reps |
| 6 | Reverse Wrist Curl (Barbell) | 3 | 0 reps |
| 7 | Face Pull | 3 | 0 reps |
| 8 | Rear Delt Fly (Cable) | 3 | 0 reps |
| 9 | Skull Crusher (Barbell) | 3 | 0 reps |
| 10 | Kelso Shrug | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 0 reps |
| 2 | Hip Adductor (Machine) | 3 | 0 reps |
| 3 | Squat (Barbell) | 3 | 0 reps |
| 4 | Hamstring Curl | 3 | 0 reps |
| 5 | Leg Press | 3 | 0 reps |
| 6 | Calf Raise (Leg Press) | 3 | 0 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pure bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Pure bodybuilding is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pure bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
