Pure gym bodybuilder

by Carlos Jimenez

Program Description

Bodybuilding to gain muscle 💪

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2024 06:29
  • Last Edited
    Jun 18, 2025 11:16

Summary

Unleash your inner bodybuilder with the Pure Gym Bodybuilder program! Over the course of 6 weeks, this 3-day-a-week regimen focuses on building strength and muscle through a balanced push, pull, and legs split. Each session is packed with compound and isolation exercises, including barbell bench presses, deadlifts, and goblet squats, ensuring comprehensive muscle engagement. Perfect for those ready to elevate their training and sculpt a powerful physique, this program provides the structure and intensity you need to achieve your fitness goals. Get ready to transform your body and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Military Press (Barbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
-
2
Incline Bench Press (Barbell)
3
12 reps
-
3
Standing Shoulder Press (Dumbbell)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown (Neutral Grip)
3
12 reps
-
4
Upright Row (Dumbbell)
3
12 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Good Morning
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Bulgarian Split Squat (Bodyweight)
3
12 reps
-
3
Leg Press
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Lunge (Dumbbell)
3
12 reps
-
3
Hip Thrust (Dumbbell)
3
12 reps
-
4
Romanian Deadlift (Barbell)
3
12 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Military Press (Barbell)
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
4
Upright Row (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Goblet Squat
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-