Pure Bodybuilding Upper Lower
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Behind-The-Back Lateral Raise | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 2 | Cross-Body Lat Pull-Around | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Low Incline Smith Machine Press | 3 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 4 | Chest Supported Row (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 5 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Lat Prayer | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 7 | Pec Deck (Machine) | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 3 reps | @9 |
| 1 | 3 reps | @10 | ||
| 2 | Hip Adductor (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Leg Extension | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Hack Squat | 1 | 4 reps | @10 |
| 1 | 6 reps | @9 | ||
| 1 | 8 reps | @8 | ||
| 5 | Calf Raise (Leg Press) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Super-ROM Overhand Cable Row | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 2 | Shoulder Press (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Pull-Up (Assisted) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Dip (Assisted) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 5 | Inverse DB Zottman Curl | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 6 | Super-ROM DB Lateral Raise | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 7 | Cable Reverse Fly Mechanical Dropset | 1 | 5 reps | @9 |
| 1 | 4 reps | @9 | ||
| 1 | 3 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 3 reps | @9 |
| 1 | 3 reps | @10 | ||
| 2 | Leg Press | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| Superset | ||||
| 4A | Hip Adductor (Machine) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4B | Sissy Squat | 3 | 10 reps | @8 |
| 5 | Standing Calf Raise | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Prayer | 2 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 2 | Dumbbell Row | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Bayesian Cable Curl | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Seated DB French Press | 3 | 10 reps | @9 |
| 5 | Preacher Curl (EZ Bar) | 3 | 12 reps | @10 |
| 6 | Cable Tricep Kickback | 3 | 10 reps | @10 |
| 7 | Cable Crunch | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pure Bodybuilding Upper Lower is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 Upper Lower is structured around 5 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 10 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 Upper Lower 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
