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
Sep 17, 2024 07:40

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

-