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 Length7 weeks
- Time Per Workout60 minutes
- CreatedJan 26, 2026 12:30
- Last EditedFeb 02, 2026 12:28
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Middle Delts
11.8%
Triceps
10.4%
Abs
9.4%
Quadriceps
8.9%
Hamstrings
6.7%
Biceps
6.3%
Forearms
5.9%
Rear Delts
5.8%
Chest
5.2%
Upper Back
4.8%
Glutes
4.5%
Calves
4.5%
Lower Back
1.1%
Abductors
1.1%
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
-
2
Cross-Body Lat Pull-Around
3
-
3
T-Bar Row + Kelso Shrug
3
-
4
Snatch-Grip RDL
2
-
5
Shrug (Dumbbell)
2
-
6
Straight-Bar Lat Prayer
3
-
7
Hammer Preacher Curl
3
-
8
Lying Paused Rope Face Pull
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
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 2
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
-
2
Low Incline Smith Machine Press
4
-
3
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
Triceps Pressdown (Bar)
2
-
7
Abs Crunch (Machine)
3
-
8
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
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
JM Press (Smith Machine)
2
-
7
Abs Crunch (Machine)
3
-
8
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
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
Triceps Pressdown (Bar)
2
-
7
Abs Crunch (Machine)
3
-
8
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
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
JM Press (Smith Machine)
2
-
7
Abs Crunch (Machine)
3
-
8
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
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
Triceps Pressdown (Bar)
2
-
7
Abs Crunch (Machine)
3
-
8
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
Bench Press (Barbell)
3
-
4
Pec Deck (W/ Integrated Partials)
3
-
5
Overhead Cable Triceps Extension (Bar)
3
-
6
Triceps Pressdown (Bar)
2
-
7
Abs Crunch (Machine)
3
-
8
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 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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
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)
4
-
3
Shrug (Barbell)
3
-
4
Bayesian Curl
3
-
5
EZ-Bar Skull Crusher
3
-
6
Bottom-2/3 Constant Tension Preacher Curl
3
-
7
Cable Triceps Kickback
2
-
8
Roman Chair Leg Raise
3
-
9
Hammer Curl (Cable)
2
-
10
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Reverse Fly
3
-
2
Super-ROM Overhand Cable Row
3
-
3
Arms-Extended 45° Hyperextension
2
-
4
Lean-Back Lat Pulldown,Drop Sets
3
-
5
Inverse DB Zottman Curl
3
-
6
Cable Paused Shrug-In
3
-
7
Dead Hang
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
Ab Wheel Rollout
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Cable Y-Raise
3
-
2
Incline Bench Press (Barbell)
4
-
3
Low Incline Smith Machine Press
3
-
4
Paused Assisted Dip
3
-
5
Low-To-High Cable Crossover
2
-
6
Katana Triceps Extension
3
-
7
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 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
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
3
Cable Skull Crusher
3
-
4
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
5
Incline DB Stretch-Curl
2
-
6
Cable Crunch
3
-
7
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
3
Cable Skull Crusher
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (Cable)
3
-
6
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)
2
-
7
Incline DB Stretch-Curl
2
-
8
Cable Crunch
3
-
9
Dead Hang
1
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
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
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
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
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
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
Seated Military Press (Smith Machine)
2
-
2
Behind The Back Lateral Raise (Cable)
3
-
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 / 7 Weeks
Day 1
1
Rear Delt Fly (Machine)3 Sets
-
2
Cross-Body Lat Pull-Around3 Sets
-
3
T-Bar Row + Kelso Shrug3 Sets
-
4
Snatch-Grip RDL 2 Sets
-
5
Shrug (Dumbbell)2 Sets
-
6
Straight-Bar Lat Prayer3 Sets
-
7
Hammer Preacher Curl3 Sets
-
8
Lying Paused Rope Face Pull3 Sets
-
Day 2
1
Behind The Back Lateral Raise (Cable)3 Sets
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2
Low Incline Smith Machine Press4 Sets
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3
Bench Press (Barbell)3 Sets
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4
Pec Deck (W/ Integrated Partials)3 Sets
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5
Overhead Cable Triceps Extension (Bar)3 Sets
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6
Triceps Pressdown (Bar)2 Sets
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7
Abs Crunch (Machine)3 Sets
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8
Dead Hang1 Set
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Day 3
1
Seated Leg Curl3 Sets
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2
Machine Hip Adduction3 Sets
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3
Hack Squat3 Sets
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4
Leg Extension3 Sets
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5
Calf Raise (Leg Press)3 Sets
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Day 4
1
Behind The Back Lateral Raise (Cable)3 Sets
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2
Seated Military Press (Smith Machine)4 Sets
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3
Shrug (Barbell)3 Sets
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4
Bayesian Curl3 Sets
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5
EZ-Bar Skull Crusher3 Sets
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6
Bottom-2/3 Constant Tension Preacher Curl3 Sets
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7
Cable Triceps Kickback2 Sets
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8
Roman Chair Leg Raise3 Sets
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9
Hammer Curl (Cable)2 Sets
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10
Dead Hang1 Set
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Day 5
1
Cable Reverse Fly3 Sets
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2
Super-ROM Overhand Cable Row3 Sets
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3
Arms-Extended 45° Hyperextension2 Sets
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4
Lean-Back Lat Pulldown,Drop Sets 3 Sets
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5
Inverse DB Zottman Curl3 Sets
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6
Cable Paused Shrug-In3 Sets
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7
Dead Hang1 Set
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Day 6
1
Cross-Body Cable Y-Raise3 Sets
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2
Incline Bench Press (Barbell)4 Sets
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3
Low Incline Smith Machine Press3 Sets
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4
Paused Assisted Dip3 Sets
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5
Low-To-High Cable Crossover2 Sets
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6
Katana Triceps Extension3 Sets
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7
Ab Wheel Rollout3 Sets
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Day 7
1
Lying Leg Curl3 Sets
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2
Leg Press (45 Degrees)3 Sets
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3
Smith Machine Lunge2 Sets
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4
Machine Hip Adduction3 Sets
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5
Sissy Squat3 Sets
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6
Standing Calf Raise3 Sets
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7
Dead Hang1 Set
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Day 8
1
Seated Military Press (Smith Machine)2 Sets
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2
Behind The Back Lateral Raise (Cable)3 Sets
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3
Cable Skull Crusher3 Sets
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4
Triceps Diverging Pressdown (Long Rope Or 2 Ropes)2 Sets
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5
Incline DB Stretch-Curl2 Sets
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6
Cable Crunch3 Sets
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7
Dead Hang1 Set
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