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Pure Strength Program

by Dark M.

Program Description

Based on the Blind Barbell Program but made a Upper Lower Split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2025 05:35
  • Last Edited
    Jun 18, 2025 09:56

Summary

Unleash your potential with the Pure Strength Program, a focused 7-week journey designed for serious lifters. Train four days a week with a mix of heavy compound lifts and targeted hypertrophy work, all tailored to build raw strength and muscle. Utilizing equipment typically found in a garage gym, this program emphasizes key movements like the bench press, squats, and deadlifts, ensuring you maximize your gains. Get ready to push your limits and redefine your strength!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
80%
70%
2
Barbell Row
3
8 reps
RPE 8
3
Incline Cable Chest Press
4
12 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Pull-Up (Weighted)
8
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
90%
75%
2
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Incline Cable Chest Press
4
8 reps
RPE 8.5
4A
Chest Fly (Cable)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
8
1+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
87.5%
72.5%
2
Barbell Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Incline Cable Chest Press
4
8 reps
RPE 8.5
4A
Chest Fly (Cable)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
8
1+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
92.5%
77.5%
2
Incline Cable Chest Press
4
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
4A
Chest Fly (Cable)
3
12+ reps
RPE 9.5
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
8
1+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
95%
80%
2
Incline Cable Chest Press
4
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9.5
4A
Chest Fly (Cable)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
5
Pull-Up (Weighted)
8
1+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
100%
82.5%
2
Incline Cable Chest Press
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
4
12 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Pull-Up (Weighted)
8
1+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
75%
65%
2
Incline Cable Chest Press
2
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
4A
Chest Fly (Cable)
2
15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5
Pull-Up (Weighted)
8
1+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
7 reps
80%
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3A
Calf Raise (Machine)
3
12 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 8
4
Bulgarian Split Squat (Smith Machine)
2
8 reps
RPE 8
5A
Reverse Nordic Curl
2
6 reps
RPE 8
5B
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
7 reps
90%
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3A
Calf Raise (Machine)
3
15 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
7 reps
87.5%
72.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3A
Calf Raise (Machine)
3
15 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
7 reps
92.5%
77.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3A
Calf Raise (Machine)
3
15 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
7 reps
95%
80%
2
Romanian Deadlift (Barbell)
3
8+ reps
RPE 8
3A
Calf Raise (Machine)
3
15 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
3 reps
6 reps
100%
82.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3A
Calf Raise (Machine)
3
15 reps
RPE 9
3B
Incline Cable Chest Press
3
12 reps
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
3 reps
7 reps
75%
65%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3A
Calf Raise (Machine)
2
15 reps
RPE 8
3B
Incline Cable Chest Press
2
12 reps
RPE 8
4
Bulgarian Split Squat (Smith Machine)
1
1
12+ reps
12+ reps
RPE 9
RPE 10
5A
Reverse Nordic Curl
2
10+ reps
RPE 9
5B
Incline Hammer Curl (Dumbbell)
2
12+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
70%
2
Overhead Press (Machine)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
72.5%
2
Overhead Press (Machine)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
77.5%
2
Overhead Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
80%
2
Overhead Press (Machine)
3
10 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
82.5%
2
Overhead Press (Machine)
3
10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
82.5%
2
Overhead Press (Machine)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3B
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
72.5%
2
Overhead Press (Machine)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3B
Rear Delt Fly (Cable)
2
12 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
70%
2
Hack Squat
3
8 reps
RPE 8
3
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
4A
Calf Raise (Leg Press)
3
12 reps
RPE 9
4B
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
5
Single-Leg Leg Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
72.5%
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Press
2
1
12 reps
12 reps
RPE 8
RPE 9
4A
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
4B
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
3
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
77.5%
2
Hack Squat
3
8-12 reps
RPE 8
3
Leg Press
2
1
12 reps
12 reps
RPE 8
RPE 9
4A
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
4B
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
3
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3+ reps
80%
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Press
2
1
12 reps
12 reps
RPE 8
RPE 9
4A
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
4B
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
3
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
72.5%
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Press
2
1
12 reps
12 reps
RPE 8
RPE 9
4A
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
4B
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
3
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
82.5%
2
Hack Squat
3
8-12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4A
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
4B
Preacher Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
3
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
3 reps
72.5%
2
Hack Squat
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4A
Calf Raise (Leg Press)
2
10-15 reps
RPE 8
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Single-Leg Leg Curl
2
15+ reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
80%
70%
2
Barbell Row
3 Sets
8 Reps
@8
3
Incline Cable Chest Press
4 Sets
12 Reps
@8
4A
Chest Fly (Cable)
3 Sets
12 Reps
@8
4B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
5
Pull-Up (Weighted)
8 Sets
AMRAP
@9
Day 2
1
Squat (Smith Machine)
1 Set
3 Sets
3 Reps
7 Reps
80%
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3A
Calf Raise (Machine)
3 Sets
12 Reps
@9
3B
Incline Cable Chest Press
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Smith Machine)
2 Sets
8 Reps
@8
5A
Reverse Nordic Curl
2 Sets
6 Reps
@8
5B
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Close Grip)
3 Sets
4 Reps
70%
2
Overhead Press (Machine)
3 Sets
10 Reps
@8
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3B
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
4
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
3 Reps
70%
2
Hack Squat
3 Sets
8 Reps
@8
3
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4A
Calf Raise (Leg Press)
3 Sets
12 Reps
@9
4B
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Single-Leg Leg Curl
3 Sets
15 Reps
@9