AdvancedFree

Pure Pain

Jim D.· May 2024

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Advanced

Goal

Athletics, Muscle, Strength, Women's, Bodyweight Fitness, Olympic Weightlifting

Equipment

Full Gym

Session length

180 min

Train for the difficult

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

19%

Abs

14.6%

Glutes

13.2%

Hamstrings

13.2%

Other

7.6%

Lats

5.8%

Upper Back

5.8%

Chest

4.4%

Lower Back

2.9%

Forearms

2.9%

Triceps

2.9%

Front Delts

2.9%

Full Body

1.8%

Adductors

1.5%

Biceps

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	100m Sprint	5	0.1 min	@10
Superset
2A	Squat (Barbell)	5	20 reps	@10
2B	Pullover (Dumbbell)	5	10 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	10	10 reps	@10
3B	Leg Extension	10	20 reps	@10
Superset
4A	Romanian Deadlift (Barbell)	5	4–6 reps	@10
4B	Rack Pull (Barbell)	5	5 reps	@10
4C	Dead Hang	5	AMRAP	@10
4D	Plank	5	AMRAP	@10
4E	Russian Twist (Dumbbell)	5	AMRAP	@10
Superset
5A	Push Up	5	AMRAP	@10
5B	Chin-Up (Bodyweight)	5	AMRAP	@10
6	Hanging Leg Raise	5	AMRAP	@10
Superset
7A	Burpee	5	AMRAP	@10
7B	100m Sprint	3	0.1 min	@10
8	Ab Wheel	5	AMRAP	@10
9	Turkish Get Up	3	5–10 reps	@10

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 Pain 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 180 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 Pain is structured around 7 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 Pain 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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