Program Description
This is the Block 1 (5 weeks long) of the PURE BODYBUILDING PROGRAM PHASE 1. Week 6 has the 2nd Arms and Shoulder day for each week.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedDec 18, 2025 11:08
- Last EditedDec 22, 2025 02:07
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.2%
Quadriceps
9.9%
Front Delts
9.5%
Abs
9.1%
Biceps
8.7%
Hamstrings
7.4%
Upper Back
7%
Triceps
6.4%
Rear Delts
6.2%
Forearms
6.2%
Glutes
4.9%
Calves
4.9%
Lats
4.1%
Lower Back
1.2%
Abductors
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Chin-Up (Weighted)
2
-
3
Cross-Body Lat Pull-Around
3
-
4
T-Bar Row + Kelso Shrug
3
-
5
Snatch-Grip RDL
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Preacher Curl
3
-
8
Straight-Bar Lat Prayer
3
-
9
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Chin-Up (Weighted)
2
-
3
Cross-Body Lat Pull-Around
3
-
4
T-Bar Row + Kelso Shrug
3
-
5
Snatch-Grip RDL
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Preacher Curl
3
-
8
Straight-Bar Lat Prayer
3
-
9
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Chin-Up (Weighted)
2
-
3
Cross-Body Lat Pull-Around
3
-
4
T-Bar Row + Kelso Shrug
3
-
5
Snatch-Grip RDL
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Preacher Curl
3
-
8
Straight-Bar Lat Prayer
3
-
9
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Chin-Up (Weighted)
2
-
3
Cross-Body Lat Pull-Around
3
-
4
T-Bar Row + Kelso Shrug
3
-
5
Snatch-Grip RDL
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Preacher Curl
3
-
8
Straight-Bar Lat Prayer
3
-
9
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Chin-Up (Weighted)
2
-
3
Cross-Body Lat Pull-Around
3
-
4
T-Bar Row + Kelso Shrug
3
-
5
Snatch-Grip RDL
2
-
6
Shrug (Dumbbell)
2
-
7
Hammer Preacher Curl
3
-
8
Straight-Bar Lat Prayer
3
-
9
Lying Paused Rope Face Pull
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Pec Deck (W/ Integrated Partials)
3
-
4
Overhead Cable Triceps Extension (Bar)
3
-
5
Triceps Pressdown (Bar)
2
-
6
Abs Crunch (Machine)
3
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Pec Deck (W/ Integrated Partials)
3
-
4
Overhead Cable Triceps Extension (Bar)
3
-
5
JM Press (Smith Machine)
2
-
6
Abs Crunch (Machine)
3
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Pec Deck (W/ Integrated Partials)
3
-
4
Overhead Cable Triceps Extension (Bar)
3
-
5
Triceps Pressdown (Bar)
2
-
6
Abs Crunch (Machine)
3
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Pec Deck (W/ Integrated Partials)
3
-
4
Overhead Cable Triceps Extension (Bar)
3
-
5
JM Press (Smith Machine)
2
-
6
Abs Crunch (Machine)
3
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Pec Deck (W/ Integrated Partials)
3
-
4
Overhead Cable Triceps Extension (Bar)
3
-
5
Triceps Pressdown (Bar)
2
-
6
Abs Crunch (Machine)
3
-
7
Dead Hang
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
3
-
2
Machine Hip Adduction
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
3
-
2
Machine Hip Adduction
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
3
-
2
Machine Hip Adduction
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
3
-
2
Machine Hip Adduction
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Calf Raise (Leg Press)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Leg Curl
3
-
2
Machine Hip Adduction
3
-
3
Hack Squat
3
-
4
Leg Extension
3
-
5
Calf Raise (Leg Press)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Bayesian Curl
3
-
4
EZ-Bar Skull Crusher
3
-
5
Bottom-2/3 Constant Tension Preacher Curl
2
-
6
Cable Triceps Kickback
2
-
7
Roman Chair Leg Raise
3
-
8
Heavy Preacher Curls Machine
2
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Bayesian Curl
3
-
4
EZ-Bar Skull Crusher
3
-
5
Bottom-2/3 Constant Tension Preacher Curl
2
-
6
Cable Triceps Kickback
2
-
7
Roman Chair Leg Raise
3
-
8
Heavy Preacher Curls Machine
2
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Bayesian Curl
3
-
4
EZ-Bar Skull Crusher
3
-
5
Bottom-2/3 Constant Tension Preacher Curl
2
-
6
Cable Triceps Kickback
2
-
7
Roman Chair Leg Raise
3
-
8
Heavy Preacher Curls Machine
2
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Bayesian Curl
3
-
4
EZ-Bar Skull Crusher
3
-
5
Bottom-2/3 Constant Tension Preacher Curl
2
-
6
Cable Triceps Kickback
2
-
7
Roman Chair Leg Raise
3
-
8
Heavy Preacher Curls Machine
2
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Bayesian Curl
3
-
4
EZ-Bar Skull Crusher
3
-
5
Bottom-2/3 Constant Tension Preacher Curl
2
-
6
Cable Triceps Kickback
2
-
7
Roman Chair Leg Raise
3
-
8
Heavy Preacher Curls Machine
2
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Cable Reverse Fly
3
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Arms-Extended 45° Hyperextension
2
-
6
Inverse DB Zottman Curl
3
-
7
Cable Paused Shrug-In
3
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Cable Reverse Fly
3
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Arms-Extended 45° Hyperextension
2
-
6
Inverse DB Zottman Curl
3
-
7
Cable Paused Shrug-In
3
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Cable Reverse Fly
3
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Arms-Extended 45° Hyperextension
2
-
6
Inverse DB Zottman Curl
3
-
7
Cable Paused Shrug-In
3
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Cable Reverse Fly
3
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Arms-Extended 45° Hyperextension
2
-
6
Inverse DB Zottman Curl
3
-
7
Cable Paused Shrug-In
3
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Cable Reverse Fly
3
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Arms-Extended 45° Hyperextension
2
-
6
Inverse DB Zottman Curl
3
-
7
Cable Paused Shrug-In
3
-
8
Dead Hang
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Cross-Body Cable Y-Raise
3
-
3
Paused Assisted Dip
3
-
4
Low-To-High Cable Crossover
2
-
5
Katana Triceps Extension
3
-
6
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Cross-Body Cable Y-Raise
3
-
3
Paused Assisted Dip
3
-
4
Low-To-High Cable Crossover
2
-
5
Katana Triceps Extension
3
-
6
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Cross-Body Cable Y-Raise
3
-
3
Paused Assisted Dip
3
-
4
Low-To-High Cable Crossover
2
-
5
Katana Triceps Extension
3
-
6
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Cross-Body Cable Y-Raise
3
-
3
Paused Assisted Dip
3
-
4
Low-To-High Cable Crossover
2
-
5
Katana Triceps Extension
3
-
6
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
Cross-Body Cable Y-Raise
3
-
3
Paused Assisted Dip
3
-
4
Low-To-High Cable Crossover
2
-
5
Katana Triceps Extension
3
-
6
Ab Wheel Rollout
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Press (45 Degrees)
3
-
3
Smith Machine Lunge
2
-
4
Machine Hip Adduction
3
-
5
Sissy Squat
3
-
6
Standing Calf Raise
3
-
7
Dead Hang
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Press (45 Degrees)
3
-
3
Smith Machine Lunge
2
-
4
Machine Hip Adduction
3
-
5
Sissy Squat
3
-
6
Standing Calf Raise
3
-
7
Dead Hang
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Press (45 Degrees)
3
-
3
Smith Machine Lunge
2
-
4
Machine Hip Adduction
3
-
5
Sissy Squat
3
-
6
Standing Calf Raise
3
-
7
Dead Hang
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Press (45 Degrees)
3
-
3
Smith Machine Lunge
2
-
4
Machine Hip Adduction
3
-
5
Sissy Squat
3
-
6
Standing Calf Raise
3
-
7
Dead Hang
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Leg Press (45 Degrees)
3
-
3
Smith Machine Lunge
2
-
4
Machine Hip Adduction
3
-
5
Sissy Squat
3
-
6
Standing Calf Raise
3
-
7
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
6
Incline DB Stretch-Curl
2
-
7
Cable Crunch
3
-
8
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
6
Incline DB Stretch-Curl
2
-
7
Cable Crunch
3
-
8
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
6
Incline DB Stretch-Curl
2
-
7
Cable Crunch
3
-
8
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
6
Incline DB Stretch-Curl
2
-
7
Cable Crunch
3
-
8
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Seated Military Press (Smith Machine)
2
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
6
Incline DB Stretch-Curl
2
-
7
Cable Crunch
3
-
8
Dead Hang
1
-
Week 1
1 / 5 Weeks
Day 1
1
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
-
-
-
2
Chin-Up (Weighted)1 Set
1 Set
-
-
3
Cross-Body Lat Pull-Around1 Set
1 Set
1 Set
-
-
-
4
T-Bar Row + Kelso Shrug1 Set
1 Set
1 Set
-
-
-
5
Snatch-Grip RDL 1 Set
1 Set
-
-
6
Shrug (Dumbbell)1 Set
1 Set
-
-
7
Hammer Preacher Curl1 Set
1 Set
1 Set
-
-
-
8
Straight-Bar Lat Prayer1 Set
1 Set
1 Set
-
-
-
9
Lying Paused Rope Face Pull1 Set
1 Set
1 Set
-
-
-
Day 2
1
Behind The Back Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
2
Low Incline Smith Machine Press1 Set
1 Set
1 Set
1 Set
-
-
-
-
3
Pec Deck (W/ Integrated Partials)1 Set
1 Set
1 Set
-
-
-
4
Overhead Cable Triceps Extension (Bar)1 Set
1 Set
1 Set
-
-
-
5
Triceps Pressdown (Bar)1 Set
1 Set
-
-
6
Abs Crunch (Machine)1 Set
1 Set
1 Set
-
-
-
7
Dead Hang1 Set
-
Day 3
1
Seated Leg Curl1 Set
1 Set
1 Set
-
-
-
2
Machine Hip Adduction1 Set
1 Set
1 Set
-
-
-
3
Hack Squat1 Set
1 Set
1 Set
-
-
-
4
Leg Extension1 Set
1 Set
1 Set
-
-
-
5
Calf Raise (Leg Press)1 Set
1 Set
1 Set
-
-
-
Day 4
1
Behind The Back Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
2
Seated Military Press (Smith Machine)1 Set
1 Set
-
-
3
Bayesian Curl1 Set
1 Set
1 Set
-
-
-
4
EZ-Bar Skull Crusher1 Set
1 Set
1 Set
-
-
-
5
Bottom-2/3 Constant Tension Preacher Curl1 Set
1 Set
-
-
6
Cable Triceps Kickback1 Set
1 Set
-
-
7
Roman Chair Leg Raise1 Set
1 Set
1 Set
-
-
-
8
Heavy Preacher Curls Machine 1 Set
1 Set
-
-
9
Hammer Curl (Cable)1 Set
1 Set
-
-
10
Dead Hang1 Set
-
Day 5
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
-
-
-
2
Super-ROM Overhand Cable Row1 Set
1 Set
1 Set
-
-
-
3
Cable Reverse Fly1 Set
1 Set
1 Set
-
-
-
4
Lean-Back Lat Pulldown,Drop Sets 1 Set
1 Set
1 Set
-
-
-
5
Arms-Extended 45° Hyperextension1 Set
1 Set
-
-
6
Inverse DB Zottman Curl1 Set
1 Set
1 Set
-
-
-
7
Cable Paused Shrug-In1 Set
1 Set
1 Set
-
-
-
8
Dead Hang1 Set
-
Day 6
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
-
-
-
2
Cross-Body Cable Y-Raise1 Set
1 Set
1 Set
-
-
-
3
Paused Assisted Dip1 Set
1 Set
1 Set
-
-
-
4
Low-To-High Cable Crossover1 Set
1 Set
-
-
5
Katana Triceps Extension1 Set
1 Set
1 Set
-
-
-
6
Ab Wheel Rollout1 Set
1 Set
1 Set
-
-
-
Day 7
1
Lying Leg Curl1 Set
1 Set
1 Set
-
-
-
2
Leg Press (45 Degrees)1 Set
1 Set
1 Set
-
-
-
3
Smith Machine Lunge1 Set
1 Set
-
-
4
Machine Hip Adduction1 Set
1 Set
1 Set
-
-
-
5
Sissy Squat1 Set
1 Set
1 Set
-
-
-
6
Standing Calf Raise1 Set
1 Set
1 Set
-
-
-
7
Dead Hang1 Set
-
Day 8
1
Behind The Back Lateral Raise (Cable)1 Set
1 Set
1 Set
-
-
-
2
Seated Military Press (Smith Machine)1 Set
1 Set
-
-
3
Cable Skull Crusher1 Set
1 Set
1 Set
-
-
-
4
Bicep Curl (Cable)1 Set
1 Set
1 Set
-
-
-
5
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)1 Set
1 Set
-
-
6
Incline DB Stretch-Curl1 Set
1 Set
-
-
7
Cable Crunch1 Set
1 Set
1 Set
-
-
-
8
Dead Hang1 Set
-