IMPORTANT PROGRAM NOTES
READ BEFORE STARTING
Perform a full general warm-up and exercise-specific warm-up every workout as
outlined on the next page (should only take 5-10 mins max)
There is a Weak Point & Arms day in this program where you will select a weak
point from the table below and perform 1-2 exercises for your weak point on this
day. Please read The Hypertrophy Handbook for more detail.
Note that most sets in this program are taken to an RPE of 9-10. This means you
will push most sets within ~1 rep of failure or to failure. Make sure you are focused
mentally before starting each working set!
All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on most (but not all exercises). See The Hypertrophy Handbook for a full
explanation of RPE.
Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout. Note that this Push/Pull/Legs/Arms split is an asynchronous split, which means
that the program runs on a 10-day cycle instead of the usual 7-day cycle. This is
explained in more detail in The Hypertrophy Handbook.
All other aspects of the program, including how to understand the Last-Set
Intensity Technique column, when to make an exercise substitution and how to
progress through the rep ranges given is explained in The Hypertrophy Handbook.
Give it a full read before starting your first workout! Let's crush it!!
WARM UP PROTOCOL
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can
save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
5-10 minutes
Light cardio on machine on your choice of machine (treadmill,
stairmaster, elliptical, bike, etc.)
10 reps per side
Arm Swings
10 reps per side
Arm Circles
10 reps per side
Front-to-Back Leg Swings
10 reps per side
Side-to-Side Leg Swings
15 reps per side
Cable External Rotation (optional)
Exercise-Specific Warm-Up
Perform the following exercise-specific warm-up according to the number of warm-up sets listed in
the program
1 Warm-Up Set Listed
Use ~60% of your planned working weight for ~6-10 reps (or until you
feel warm and loose)
2 Warm-Up Sets Listed
Perform a mini warm-up pyramid:
Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps
3 Warm-Up Sets Listed
Perform a full warm-up pyramid:
Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps
The Pure Bodybuilding Program
1
WEAK POINTS TABLE
Weak Point
Exercise #1 Options
Exercise #2 Options
Shoulders
Cuffed Behind-The-Back Lateral
Rais
Machine Lateral Rais
Dumbbell Lateral Raise
Machine Shoulder Pres
Smith Machine Shoulder Pres
Standing DB Arnold Press
Pick one of the options above. Do not do all of
them in one day!
Lats (“Back Width”)
Cable Lat Praye
DB Lat Pullove
Machine Lat Pullover
Pick one of the options above. Do not do all of
them in one day!
Quads
Leg Extensio
Reverse Nordics
Pick one of the options above. Do not do all of
them in one day!
Glutes
Machine Hip Abductio
Cable Hip Abductio
Lateral Band Walk
Pick one of the options above. Do not do all of
them in one day!
Chest
Low Incline DB Fly
Low-To-High Cable Crossover
Pick one of the options above. Do not do all of
them in one day!
Pick one of the options above. Do not do all of
them in one day!
Lat-Focused Cable Ro
Elbows-In 1-Arm DB Ro
Half-Kneeling 1-Arm Lat
Pulldown
Pick one of the options above. Do not do all of
them in one day!
Single-Leg Leg Pres
Sissy Squat
Pick one of the options above. Do not do all of
them in one day!
Barbell Hip Thrus
Single-Leg DB Hip Thrust
Pick one of the options above. Do not do all of
them in one day!
Chest Press Machine (incline if
upper pecs are lagging, flat if
entire chest is lagging
Dumbbell Chest Press (incline if
upper pecs are lagging, flat if
entire chest is lagging)
Pick one of the options above. Do not do all of
them in one day!
Neck
Plate-Loaded Neck Curls
Head Harness Neck Extensio
Plate-Loaded Neck Extension
Pick one of the options above. Do not do all of
them in one day!
The Pure Bodybuilding Program
2
Weak Point
Exercise
Hamstrings
There is a lot of hamstrings volume in this program. If they are a weak point for
you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume.
Calves
Rather than adding more calf training volume, focus on the execution of the
sets given in the program first. Ensure you are pausing at the bottom of each
rep and reaching a high level of effort. Feel free to sprinkle in 1-2 extra sets per
exercise if they are a major priority for you.
Mid-Back (“Back
Thickness”)
There is a lot of mid-back volume in this program. If this is a weak point for
you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume. Really focus on squeezing your
shoulder blades together on the positive and feeling your back pull apart on the
negative when doing mid-back focused rows.
Upper Traps
The upper traps shouldn’t require a high level of volume to grow, especially
when there is a lot of mid-back work. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are squeezing your
traps at the top of each rep and reaching a high level of effort. Feel free to
sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Abs
The abs shouldn’t require a high level of volume to grow. If you are wanting to
see your abs, your diet will be mainly responsible for lowering your level of
abdominal fat to allow them to show through. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are allowing your
lower back to round on crunches and leg raises as you squeeze your abs. Feel
free to sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Biceps
Because there is a dedicated arm day in this program and the biceps will get
plenty of indirect work back exercises, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
Triceps
Because there is a dedicated arm day in this program and the triceps will get
plenty of indirect work from pressing, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
The Pure Bodybuilding Program
3
BLOCK 1: 5-WEEK BUILD PHASE
WEEK 1
Exercise
Pull #
1
(Lat Focused)
Cross-Body Lat
Pull-Around
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Long-length Partials
(on all reps of the last
set)
1
3
k g Load and Reps
Trac in
Reps
SET 1
10-12
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
~2-3 min
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1Arm Lat Pulldown
Neutral-Grip
Pullup
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
NOTES
Snatch-Grip RDL
N/A
2-3
2
8
~6
~6-7
~3-4 min
DB RDL
Nordic Ham Curl
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Straight-Bar Lat
Prayer
Long-length Partials
(on all reps of the last
set)
1
3
12-15
~9-10
10
~1-2 min
Machine Lat
Pullover
DB Lat Pullover
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
Hammer Curl
These will target the brachialis and forearms hard. Squeeze the dumbbell
hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
in the bottom 3/4 of the curl).
Bent-Over Reverse
DB Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
Hammer Preacher
Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Fat-Grip Preacher
Curl
Lying Paused
Rope Face Pull
N/A
1
3
10-12
~9-10
10
~1-2 min
Rope Face Pull
The Pure Bodybuilding Program
1
Push # 1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
Low Incline Smith
Machine Press
Pec Static Stretch (30
sec hold)
2-3
4
Pec Deck (w/
Integrated
Partials)
Overhead Cable
Triceps Extension
(Bar)
Integrated Partials
(on all sets)
Dropset
1
1
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
8-10
~8-9
~9-10
~2-3 min
Low Incline
Machine Press
Low Incline DB
Press
Set the bench at a ~15° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
~1-2 min
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Set up the pec deck to allow for maximum stretch. On all sets, alternate
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
~1-2 min
Overhead Cable
Triceps Extension
(Rope)
DB Skull Crusher
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Close-Grip
Assisted Dip
These are meant to be fairly heavy, which is why we're using a bar instead
of a rope. Aim to add some weight week to week at the set rep target.
Always keep the form tight as you overload the triceps.
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
12-15
8
SET 1
SET 2
SET 3
SET 4
~8-9
~9-10
10
10
Triceps
Pressdown (Bar)
Dropset
1
2
8-10
~9-10
10
~1-2 min
Triceps
Pressdown (Rope)
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Optional Rest Day
The Pure Bodybuilding Program
2
Legs # 1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Hack Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
Leg Press Calf
Press
Calf Static Stretch (30
sec)
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Front Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Seated Calf Raise
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Donkey Calf Raise
NOTES
The Pure Bodybuilding Program
3
WEEK 1
Exercise
Weak Point
Exercise 1
Arms & W eak Points # 1
Weak Point
Exercise 2
(optional)
Bayesian Cable
Curl
Seated DB French
Press
Bottom-2/3
Constant Tension
Preacher Curl
Cable Triceps
Kickback
Roman Chair Leg
Raise
Last-Set Intensity
Technique
N/A
N/A
Long-length Partials
(on all reps of the last
set)
N/A
N/A
N/A
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
1
1
1
0
0
3
2
3
3
2
2
3
Reps
8-12
8-12
10-12
10
12-15
12-15
10-20
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
~9-10
~9-10
~9-10
~9-10
~9-10
Last Set
RPE
~9-10
~9-10
10
10
10
10
10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
DB Scott Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
~1-2 min
DB Incline Curl
~1-2 min
EZ-bar Skull
Crusher
~1-2 min
Bottom-2/3 EZBar Curl
~1-2 min
Bench Dip
~1-2 min
Hanging Leg
Raise
DB Skull Crusher
Place both palms under the head of a dumbbell and perform overhead
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
Spider Curl
Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
DB Triceps
Kickback
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
M an d atory Rest D ay
The Pure Bodybuilding Program
4
Pull #2 (Mid-Back Focused)
WEEK 1
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
k g
in
SET 2
Loa
d
d
3
an
SET
Reps
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Arm-Out SingleArm DB Row
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Good Morning
(Light Weight)
eep your arms extended out at 45° as you do back extensions. You should
feel a crazy burn in your mid-back and lower back.
Super-ROM
Overhand Cable
Row
N/A
1-2
3
10-12
~9
10
~1-2 min
Overhand
Machine Row
Arms-Extended
45°
Hyperextension
N/A
1
2
10-20
~9
~9-10
~2-3 min
Prisoner 45°
Hyperextension
NOTES
K
Lean-Back Lat
Pulldown
Dropset
1-2
3
10-12
~9
10
~2-3 min
Lean-Back
Machine Pulldown
Medium-Grip Pull
Up
Initiate the pulldown with a straight up posture. As you pull the bar down,
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB
Zottman Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Curl
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
Cable Reverse
Flye (Mechanical
Dropset)
Cable Paused
Shrug-In
Bent-Over Reverse
DB Flye
ou'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
DB Shrug
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
Y
Mechanical Dropset
(on all sets)
N/A
0
1
3
3
5,4,3+
10-12
~9-10
~9-10
10
10
~1-2 min
~1-2 min
Reverse Pec Deck
Machine Shrug
The Pure Bodybuilding Program
5
WEEK 1
Exercise
Machine Shoulder
Press
Push #2
Cross-Body Cable
Y-Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dropset
2-3
3
N/A
Paused Assisted
Dip
N/A
Low-Incline
Dumbbell Flye
Long-length Partials
(on all reps of the last
set)
Katana Triceps
Extension
Ab Wheel Rollout
N/A
N/A
1
2
1
1
0
3
3
2
3
3
Reps
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
10-12
~9
10-12
~9
8-10
~8-9
15-20
~9
10-12
~9-10
10-20
~9
Optiona
Last Set
RPE
10
10
10
10
10
~9-10
Substitution
Substitution
Option 1
Option 2
~1-2 min
Cable Shoulder
Press
Seated DB
Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~2-3 min
Machine Lateral
Raise
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
~2-3 min
Decline Machine
Chest Press
Decline Barbell
Press
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up. Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
Rest
NOTES
~2-3 min
Low-To-High
Cable Crossover
Pec Deck
Focus on feeling a deep stretch in your pecs at the bottom of each rep.
Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
be no tension on the pecs at the top. We are including these because the
dumbbells' resistance profile really accentuates the stretch.
~2-3 min
Overhead Cable
Triceps Extension
(Rope)
DB French Press
Flare your elbows out at about 45° and keep your elbows locked in place as
you complete the extensions.
LLPT Plank
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
~1-2 min
Swiss Ball Rollout
l R est D ay
The Pure Bodybuilding Program
6
Legs #2
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
Smith Machine
Lunge
N/A
2-3
2
8
~8-9
~9-10
~3-4 min
Barbell Lunge
DB Step Up
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Goblet Squat
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Donkey Calf Raise
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
A2: Sissy Squat
N/A
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
1
1
3
3
10-12
10-12
~7-8
~9-10
~7-8
10
~0.5-1 min
Leg Extension
~1-2 min
Leg Press Calf
Press
2 sets each leg. Minimize contribution from the back leg. Mind-muscle
connection with your glutes here!
The Pure Bodybuilding Program
7
WEEK 1
Exercise
Weak Point
Exercise 1
Arms & W eak Points #2
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
DB Skull Crusher
Allow the cable to move back behind your head for maximum stretch on
the triceps. Reach full extension with your elbows still around eye level at
the top.
Cable Skull
Crusher
N/A
1
3
10-12
~8-9
10
~1-2 min
EZ-Bar Skull
Crusher
Kneeling
Overhead Cable
Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Overhead Cable
Curl
Spider Curl
Kneel down, stick your arm straight out to the side and do cable curls. You
should feel a tight squeeze at the top of each rep on these.
~1-2 min
Cable Triceps
Kickback
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Keep your upper back planted against the bench, rotate your arms outward
until you feel a massive stretch in your biceps. Go light on these and
instead focus on feeling your biceps pull and squeeze.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
Incline DB StretchCurl
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Incline Curl
Bayesian Cable
Curl
Cable Crunch
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
M an d atory R est D ay
The Pure Bodybuilding Program
8
WEEK 2
Exercise
Cross-Body Lat
Pull-Around
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
1
3
Tracking Load and Reps
Reps
SET 1
SET 2
SET 3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
Long-length Partials
(on all reps of the last
10-12
~2-3 min
set)
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
NOTES
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
The RPE is intentionally low here because these will cause a lot of muscle
Pull #1 (Lat Focused)
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
Snatch-Grip RDL
N/A
2-3
2
8
~6
~6-7
~3-4 min
DB RDL
Nordic Ham Curl
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
Machine Row
Straight-Bar Lat
Prayer
Hammer Preacher
Curl
Lying Paused
Rope Face Pull
Long-length Partials
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
1
3
12-15
~9-10
10
~1-2 min
set)
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
3
3
10-12
10-12
~9-10
~9-10
10
10
~1-2 min
~1-2 min
Chest-Supported
T-Bar Row
Machine Lat
Pullover
Fat-Grip Preacher
Curl
Rope Face Pull
Helms Row
DB Lat Pullover
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
These will target the brachialis and forearms hard. Squeeze the dumbbell
Hammer Curl
hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
in the bottom 3/4 of the curl).
Bent-Over Reverse
DB Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
The Pure Bodybuilding Program
9
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
2-3
4
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
8-10
~8-9
~9-10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Push #1
Pec Deck (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
JM Press
Cable Crunch
Y-Raise
Substitution
Option 2
DB Lateral Raise
Low Incline
Low Incline DB
Machine Press
Press
Pec Flye (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Overhead Cable
Dropset
1
3
8
~9-10
10
~1-2 min
(Bar)
Smith Machine
Cross-Body Cable
Bent-Over Cable
Overhead Cable
Triceps Extension
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
N/A
1-2
2
15-20
~8-9
10
~2-3 min
Barbell JM Press
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Close-Grip Bench
Press
Plate-Weighted
Crunch
NOTES
"Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Raise the cables up and out in a
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Set the bench at a ~15
. On all sets, alternate
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
Set up the pec deck to allow for maximum stretch
Feel a nasty stretch on the triceps throughout the entire negative
1 second in the stretch part of each rep
.
.
. Pause for
Lower the bar down to your chin Think of the movement as a combination
of a skull crusher and a close-grip bench press
Round your lower back as you crunch
with your
6-pack.
.
. Maintain a mind-muscle connection
Optional Rest D ay
The Pure Bodybuilding Program
10
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Legs #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
11
WEEK 2
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
8-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points #1
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
sub options
sub options
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
z
,
If you have a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Long-length Partials
(on all reps of the last
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
1
3
10-12
~9-10
10
~1-2 min
DB Incline Curl
DB Scott Curl
set)
'
match the reps with the other arm (stop once you ve matched the reps
'
z
,
,
even if the RPE is lower). If you don t have a si e imbalance do these both
arms at the same time.
Seated DB French
Press
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
Place both palms under the head of a dumbbell and perform overhead
DB Skull Crusher
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
' q z
Stay in the bottom 2/3 of the curl. Don t s
Spider Curl
Keep your triceps
fi
:
uee e all the way up to the top.
rmly pinned against the pad as you curl. No pausing at
the top or bottom constant tension on the biceps
!
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
DB Triceps
Kickback
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Hanging Leg
Raise
Allow your lower back to round as you curl your legs up. 10-20 reps is a
Reverse Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
M an d atory Rest D ay
The Pure Bodybuilding Program
12
WEEK 2
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
k g
in
SET 2
Loa
d
d
3
an
SET
Reps
SET
4
Early
Last Set
Set RPE
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Pull # 2 (Mid-Back Focused)
Row
Arms-Extended
45°
N/A
1
2
10-20
~9
~9-10
~2-3 min
Hyperextension
Substitution
Substitution
Option 1
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
NOTES
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
Dropset
1-2
3
10-12
~9
10
~2-3 min
Lean-Back
Medium-Grip Pull
Machine Pulldown
Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB
Zottman Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Curl
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
Cable Paused
Shrug-In
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Shrug
DB Shrug
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
The Pure Bodybuilding Program
13
WEEK 2
Exercise
Machine Shoulder
Press
Cross-Body Cable
Push # 2
Y-Raise
Paused Assisted
Dip
Low-Incline
Dumbbell Flye
Katana Triceps
Extension
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dropset
2-3
3
N/A
N/A
1
2
3
3
Reps
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
10-12
~9
10-12
~9
8-10
~8-9
Last Set
RPE
10
10
10
Rest
~1-2 min
~2-3 min
~2-3 min
Substitution
Option 1
Option 2
Cable Shoulder
Seated DB
Press
Shoulder Press
Machine Lateral
Raise
1
2
15-20
~9
10
~2-3 min
set)
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Think about
DB Lateral Raise
Decline Machine
Decline Barbell
Chest Press
Press
Low-To-High
Cable Crossover
"drawing
a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a
few
weeks to get used to these if
you haven't done them before, but once they click, they really click.
Pec Deck
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up.
Go
as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
feeling
a deep stretch in your pecs at the bottom of each rep.
Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
be no tension on the pecs at the top. We are including these because the
dumbbells' resistance profile really accentuates the stretch.
Overhead Cable
N/A
NOTES
Focus on
Long-length Partials
(on all reps of the last
Substitution
1
3
10-12
~9-10
10
~2-3 min
Triceps Extension
DB French Press
(Rope)
Flare your elbows out at about
45°
and keep your elbows locked in place as
you complete the extensions.
Don't just bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
N/A
0
3
10-20
~9
~9-10
~1-2 min
Swiss Ball Rollout
LLPT Plank
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Optiona
l R est D ay
The Pure Bodybuilding Program
14
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
1-2
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Long-length Partials
Lying Leg Curl
(on all reps of the last
set)
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Legs # 2
Smith Machine
Lunge
A1: Machine Hip
Adduction
N/A
2-3
2
8
~8-9
~9-10
~3-4 min
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Barbell Lunge
DB Step Up
Cable Hip
Copenhagen Hip
Adduction
Adduction
z
2 sets each leg. Minimi e contribution from the back leg. Mind-muscle
connection
with your glutes here!
with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Mind-muscle connection
w yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
Allo
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep.
Donkey Calf Raise
,
Instead of just going up onto
your toes think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
15
WEEK 2
Warm-up
WORKING
Tracking Load and Reps
Early
Set RPE
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
(optional)
sub options
sub options
Cable Skull
EZ-Bar Skull
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Sets
1-3
SETS
3
Reps
8-12
SET 1
SET 2
SET 3
SET 4
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Arms & W eak Points # 2
Exercise 2
Crusher
N/A
N/A
1-3
1
2
3
8-12
10-12
~9
~8-9
~9-10
10
~1-3 min
~1-2 min
Kneeling
Overhead Cable
N/A
1
3
10-12
~9-10
10
~1-2 min
Curl
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Incline DB StretchCurl
Cable Crunch
Crusher
Overhead Cable
Curl
DB Skull Crusher
Spider Curl
Kickback
Kickback
2
12-15
~9-10
10
~1-2 min
DB Incline Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
the triceps
.
. Reach full extension with your elbows still around eye level at
the top
DB Triceps
1
Decide on your weak point using The Weak Point Table in your
Allow the cable to move back behind your head for maximum stretch on
Cable Triceps
N/A
NOTES
Bayesian Cable
Curl
Plate-Weighted
Crunch
,
Kneel down stick your arm straight out to the side and do cable curls
should feel a tight s
queeze at the top of each rep on these.
. You
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
,
until you feel a massive stretch in your biceps. Go light on these and
instead focus on feeling your biceps pull and squeeze.
Keep your upper back planted against the bench rotate your arms outward
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
M an d atory R est D ay
The Pure Bodybuilding Program
16
WEEK 3
Exercise
Cross-Body Lat
Pull-Around
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
1
3
Tracking Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
Long-length Partials
(on all reps of the last
10-12
~2-3 min
set)
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
NOTES
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
The RPE is intentionally low here because these will cause a lot of muscle
Pull #1 (Lat Focused)
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
Snatch-Grip RDL
N/A
2-3
2
8
~6
~6-7
~3-4 min
DB RDL
Nordic Ham Curl
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
Machine Row
Straight-Bar Lat
Prayer
Hammer Preacher
Curl
Lying Paused
Rope Face Pull
Long-length Partials
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
1
3
12-15
~9-10
10
~1-2 min
set)
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
3
3
10-12
10-12
~9-10
~9-10
10
10
~1-2 min
~1-2 min
Chest-Supported
T-Bar Row
Machine Lat
Pullover
Fat-Grip Preacher
Curl
Rope Face Pull
Helms Row
DB Lat Pullover
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
These will target the brachialis and forearms hard. Squeeze the dumbbell
Hammer Curl
hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
in the bottom 3/4 of the curl).
Bent-Over Reverse
DB Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
The Pure Bodybuilding Program
17
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
2-3
4
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
8-10
~8-9
~9-10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Push #1
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Substitution
Option 2
DB Lateral Raise
Low Incline
Low Incline DB
Machine Press
Press
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Overhead Cable
Triceps Extension
Substitution
Option 1
DB Flye (w/
Integrated
Partials)
Overhead Cable
Dropset
1
3
8
~9-10
10
~1-2 min
Triceps Extension
DB Skull Crusher
(Bar)
(Rope)
Triceps
Triceps
Close-Grip
Pressdown (Rope)
Assisted Dip
Pressdown (Bar)
Cable Crunch
Dropset
Myo-reps
1
1
2
3
8-10
10-12
~9-10
~9-10
10
10
~1-2 min
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
NOTES
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Set the bench at a ~15
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
,
Set up the pec deck to allow for maximum stretch. On all sets alternate
,
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
,
'
These are meant to be fairly heavy which is why we re using a bar instead
of a rope. Aim to add some weight week to week at the set rep target.
Always keep the form tight as you overload the triceps.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your
6-pack.
Optional Rest Day
The Pure Bodybuilding Program
18
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Legs #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
19
WEEK 3
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
8-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points #1
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
sub options
sub options
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
z
,
If you have a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Long-length Partials
(on all reps of the last
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
1
3
10-12
~9-10
10
~1-2 min
DB Incline Curl
DB Scott Curl
set)
'
match the reps with the other arm (stop once you ve matched the reps
'
z
,
,
even if the RPE is lower). If you don t have a si e imbalance do these both
arms at the same time.
Seated DB French
Press
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
Place both palms under the head of a dumbbell and perform overhead
DB Skull Crusher
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
' q z
Stay in the bottom 2/3 of the curl. Don t s
Spider Curl
Keep your triceps
fi
:
uee e all the way up to the top.
rmly pinned against the pad as you curl. No pausing at
the top or bottom constant tension on the biceps
!
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
DB Triceps
Kickback
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Hanging Leg
Raise
Allow your lower back to round as you curl your legs up. 10-20 reps is a
Reverse Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
M an d atory Rest D ay
The Pure Bodybuilding Program
20
WEEK 3
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
k g
in
SET 2
Loa
d
d
3
an
SET
Reps
SET
4
Early
Last Set
Set RPE
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Pull #2 (Mid-Back Focused)
Row
Arms-Extended
45°
N/A
1
2
10-20
~9
~9-10
~2-3 min
Hyperextension
Substitution
Substitution
Option 1
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
NOTES
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
Dropset
1-2
3
10-12
~9
10
~2-3 min
Lean-Back
Medium-Grip Pull
Machine Pulldown
Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB
Zottman Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Curl
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
Cable Paused
Shrug-In
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Shrug
DB Shrug
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
The Pure Bodybuilding Program
21
WEEK 3
Exercise
Machine Shoulder
Press
Cross-Body Cable
Push #2
Y-Raise
Paused Assisted
Dip
Low-Incline
Dumbbell Flye
Katana Triceps
Extension
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dropset
2-3
3
N/A
N/A
1
2
3
3
Reps
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
10-12
~9
10-12
~9
8-10
~8-9
Last Set
RPE
10
10
10
Rest
~1-2 min
~2-3 min
~2-3 min
Substitution
Option 1
Option 2
Cable Shoulder
Seated DB
Press
Shoulder Press
Machine Lateral
Raise
1
2
15-20
~9
10
~2-3 min
set)
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Think about
DB Lateral Raise
Decline Machine
Decline Barbell
Chest Press
Press
Low-To-High
Cable Crossover
"drawing
a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a
few
weeks to get used to these if
you haven't done them before, but once they click, they really click.
Pec Deck
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up.
Go
as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
feeling
a deep stretch in your pecs at the bottom of each rep.
Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
be no tension on the pecs at the top. We are including these because the
dumbbells' resistance profile really accentuates the stretch.
Overhead Cable
N/A
NOTES
Focus on
Long-length Partials
(on all reps of the last
Substitution
1
3
10-12
~9-10
10
~2-3 min
Triceps Extension
DB French Press
(Rope)
Flare your elbows out at about
45°
and keep your elbows locked in place as
you complete the extensions.
Don't just bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
N/A
0
3
10-20
~9
~9-10
~1-2 min
Swiss Ball Rollout
LLPT Plank
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Optiona
l R est D ay
The Pure Bodybuilding Program
22
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
1-2
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Long-length Partials
Lying Leg Curl
(on all reps of the last
set)
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Legs #2
Smith Machine
Lunge
A1: Machine Hip
Adduction
N/A
2-3
2
8
~8-9
~9-10
~3-4 min
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Barbell Lunge
DB Step Up
Cable Hip
Copenhagen Hip
Adduction
Adduction
z
2 sets each leg. Minimi e contribution from the back leg. Mind-muscle
connection
with your glutes here!
with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Mind-muscle connection
w yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
Allo
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep.
Donkey Calf Raise
,
Instead of just going up onto
your toes think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
23
WEEK 3
Warm-up
WORKING
Tracking Load and Reps
Early
Set RPE
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
(optional)
sub options
sub options
Cable Skull
EZ-Bar Skull
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Sets
1-3
SETS
3
Reps
8-12
SET 1
SET 2
SET 3
SET 4
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Arms & W eak Points #2
Exercise 2
Crusher
N/A
N/A
1-3
1
2
3
8-12
10-12
~9
~8-9
~9-10
10
~1-3 min
~1-2 min
Kneeling
Overhead Cable
N/A
1
3
10-12
~9-10
10
~1-2 min
Curl
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Incline DB StretchCurl
Cable Crunch
Crusher
Overhead Cable
Curl
DB Skull Crusher
Spider Curl
Kickback
Kickback
2
12-15
~9-10
10
~1-2 min
DB Incline Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
the triceps
.
. Reach full extension with your elbows still around eye level at
the top
DB Triceps
1
Decide on your weak point using The Weak Point Table in your
Allow the cable to move back behind your head for maximum stretch on
Cable Triceps
N/A
NOTES
Bayesian Cable
Curl
Plate-Weighted
Crunch
,
Kneel down stick your arm straight out to the side and do cable curls
should feel a tight s
queeze at the top of each rep on these.
. You
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
,
until you feel a massive stretch in your biceps. Go light on these and
instead focus on feeling your biceps pull and squeeze.
Keep your upper back planted against the bench rotate your arms outward
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
M an d atory R est D ay
The Pure Bodybuilding Program
24
WEEK 4
Exercise
Cross-Body Lat
Pull-Around
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
1
3
Tracking Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
Long-length Partials
(on all reps of the last
10-12
~2-3 min
set)
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
NOTES
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
The RPE is intentionally low here because these will cause a lot of muscle
Pull #1 (Lat Focused)
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
Snatch-Grip RDL
N/A
2-3
2
8
~6
~6-7
~3-4 min
DB RDL
Nordic Ham Curl
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
Machine Row
Straight-Bar Lat
Prayer
Hammer Preacher
Curl
Lying Paused
Rope Face Pull
Long-length Partials
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
1
3
12-15
~9-10
10
~1-2 min
set)
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
3
3
10-12
10-12
~9-10
~9-10
10
10
~1-2 min
~1-2 min
Chest-Supported
T-Bar Row
Machine Lat
Pullover
Fat-Grip Preacher
Curl
Rope Face Pull
Helms Row
DB Lat Pullover
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
These will target the brachialis and forearms hard. Squeeze the dumbbell
Hammer Curl
hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
in the bottom 3/4 of the curl).
Bent-Over Reverse
DB Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
The Pure Bodybuilding Program
25
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
2-3
4
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
8-10
~8-9
~9-10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Push #1
Pec Deck (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
JM Press
Cable Crunch
Y-Raise
Substitution
Option 2
DB Lateral Raise
Low Incline
Low Incline DB
Machine Press
Press
Pec Flye (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Overhead Cable
Dropset
1
3
8
~9-10
10
~1-2 min
(Bar)
Smith Machine
Cross-Body Cable
Bent-Over Cable
Overhead Cable
Triceps Extension
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
N/A
1-2
3
15-20
~8-9
10
~2-3 min
Barbell JM Press
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Close-Grip Bench
Press
Plate-Weighted
Crunch
NOTES
"Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Raise the cables up and out in a
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Set the bench at a ~15
. On all sets, alternate
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
Set up the pec deck to allow for maximum stretch
Feel a nasty stretch on the triceps throughout the entire negative
1 second in the stretch part of each rep
.
.
. Pause for
Lower the bar down to your chin Think of the movement as a combination
of a skull crusher and a close-grip bench press
Round your lower back as you crunch
with your
6-pack.
.
. Maintain a mind-muscle connection
Optional Rest D ay
The Pure Bodybuilding Program
26
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Legs #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
27
WEEK 4
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
8-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points #1
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
sub options
sub options
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
z
,
If you have a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Long-length Partials
(on all reps of the last
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
1
3
10-12
~9-10
10
~1-2 min
DB Incline Curl
DB Scott Curl
set)
'
match the reps with the other arm (stop once you ve matched the reps
'
z
,
,
even if the RPE is lower). If you don t have a si e imbalance do these both
arms at the same time.
Seated DB French
Press
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
Place both palms under the head of a dumbbell and perform overhead
DB Skull Crusher
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
' q z
Stay in the bottom 2/3 of the curl. Don t s
Spider Curl
Keep your triceps
fi
:
uee e all the way up to the top.
rmly pinned against the pad as you curl. No pausing at
the top or bottom constant tension on the biceps
!
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
DB Triceps
Kickback
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Hanging Leg
Raise
Allow your lower back to round as you curl your legs up. 10-20 reps is a
Reverse Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
M an d atory Rest D ay
The Pure Bodybuilding Program
28
WEEK 4
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
k g
in
SET 2
Loa
d
d
3
an
SET
Reps
SET
4
Early
Last Set
Set RPE
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Pull #2 (Mid-Back Focused)
Row
Arms-Extended
45°
N/A
1
2
10-20
~9
~9-10
~2-3 min
Hyperextension
Substitution
Substitution
Option 1
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
NOTES
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
Dropset
1-2
3
10-12
~9
10
~2-3 min
Lean-Back
Medium-Grip Pull
Machine Pulldown
Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB
Zottman Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Curl
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
Cable Paused
Shrug-In
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Shrug
DB Shrug
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
The Pure Bodybuilding Program
29
WEEK 4
Exercise
Machine Shoulder
Press
Cross-Body Cable
Push #2
Y-Raise
Paused Assisted
Dip
Low-Incline
Dumbbell Flye
Katana Triceps
Extension
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dropset
2-3
3
N/A
N/A
1
2
3
3
Reps
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
10-12
~9
10-12
~9
8-10
~8-9
Last Set
RPE
10
10
10
Rest
~1-2 min
~2-3 min
~2-3 min
Substitution
Option 1
Option 2
Cable Shoulder
Seated DB
Press
Shoulder Press
Machine Lateral
Raise
1
2
15-20
~9
10
~2-3 min
set)
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Think about
DB Lateral Raise
Decline Machine
Decline Barbell
Chest Press
Press
Low-To-High
Cable Crossover
"drawing
a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a
few
weeks to get used to these if
you haven't done them before, but once they click, they really click.
Pec Deck
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up.
Go
as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
feeling
a deep stretch in your pecs at the bottom of each rep.
Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
be no tension on the pecs at the top. We are including these because the
dumbbells' resistance profile really accentuates the stretch.
Overhead Cable
N/A
NOTES
Focus on
Long-length Partials
(on all reps of the last
Substitution
1
3
10-12
~9-10
10
~2-3 min
Triceps Extension
DB French Press
(Rope)
Flare your elbows out at about
45°
and keep your elbows locked in place as
you complete the extensions.
Don't just bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
N/A
0
3
10-20
~9
~9-10
~1-2 min
Swiss Ball Rollout
LLPT Plank
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Optiona
l R est D ay
The Pure Bodybuilding Program
30
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
1-2
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Long-length Partials
Lying Leg Curl
(on all reps of the last
set)
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Legs #2
Smith Machine
Lunge
A1: Machine Hip
Adduction
N/A
2-3
2
8
~8-9
~9-10
~3-4 min
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Barbell Lunge
DB Step Up
Cable Hip
Copenhagen Hip
Adduction
Adduction
z
2 sets each leg. Minimi e contribution from the back leg. Mind-muscle
connection
with your glutes here!
with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Mind-muscle connection
w yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
Allo
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep.
Donkey Calf Raise
,
Instead of just going up onto
your toes think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
31
WEEK 4
Warm-up
WORKING
Tracking Load and Reps
Early
Set RPE
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
(optional)
sub options
sub options
Cable Skull
EZ-Bar Skull
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Sets
1-3
SETS
3
Reps
8-12
SET 1
SET 2
SET 3
SET 4
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Arms & W eak Points #2
Exercise 2
Crusher
N/A
N/A
1-3
1
2
3
8-12
10-12
~9
~8-9
~9-10
10
~1-3 min
~1-2 min
Kneeling
Overhead Cable
N/A
1
3
10-12
~9-10
10
~1-2 min
Curl
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Incline DB StretchCurl
Cable Crunch
Crusher
Overhead Cable
Curl
DB Skull Crusher
Spider Curl
Kickback
Kickback
2
12-15
~9-10
10
~1-2 min
DB Incline Curl
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
the triceps
.
. Reach full extension with your elbows still around eye level at
the top
DB Triceps
1
Decide on your weak point using The Weak Point Table in your
Allow the cable to move back behind your head for maximum stretch on
Cable Triceps
N/A
NOTES
Bayesian Cable
Curl
Plate-Weighted
Crunch
,
Kneel down stick your arm straight out to the side and do cable curls
should feel a tight s
queeze at the top of each rep on these.
. You
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
,
until you feel a massive stretch in your biceps. Go light on these and
instead focus on feeling your biceps pull and squeeze.
Keep your upper back planted against the bench rotate your arms outward
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
M an d atory R est D ay
The Pure Bodybuilding Program
32
SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
WEEK 5
Exercise
Cross-Body Lat
Pull-Around
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
1
2
Tracking Load and Reps
Reps
SET 1
SET 2
SET 3
SET
4
Early
Last Set
Set RPE
RPE
~7
8
Rest
Long-length Partials
(on all reps of the last
10-12
~2-3 min
set)
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
NOTES
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
The RPE is intentionally low here because these will cause a lot of muscle
Pull #1 (Lat Focused)
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
Snatch-Grip RDL
N/A
2-3
2
8
~5
~5-6
~3-4 min
DB RDL
Nordic Ham Curl
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
Machine Row
Straight-Bar Lat
Prayer
Hammer Preacher
Curl
Lying Paused
Rope Face Pull
Long-length Partials
(on all reps of the last
1-2
2
8-10
~7
8
~2-3 min
1
2
12-15
~7-8
8
~1-2 min
set)
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
2
2
10-12
10-12
~7-8
~7-8
8
8
~1-2 min
~1-2 min
Chest-Supported
T-Bar Row
Machine Lat
Pullover
Fat-Grip Preacher
Curl
Rope Face Pull
Helms Row
DB Lat Pullover
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
These will target the brachialis and forearms hard. Squeeze the dumbbell
Hammer Curl
hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
in the bottom 3/4 of the curl).
Bent-Over Reverse
DB Flye
Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
hard!
The Pure Bodybuilding Program
33
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
2
2-3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~7-8
~8
~1-2 min
8-10
~6-7
~8
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Push #1
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Integrated Partials
(on all sets)
1
2
12-15
~7-8
~7-8
~1-2 min
Substitution
Option 2
DB Lateral Raise
Low Incline
Low Incline DB
Machine Press
Press
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Overhead Cable
Triceps Extension
Substitution
Option 1
DB Flye (w/
Integrated
Partials)
Overhead Cable
Dropset
1
2
8
~7-8
~8
~1-2 min
Triceps Extension
DB Skull Crusher
(Bar)
(Rope)
Triceps
Triceps
Close-Grip
Pressdown (Rope)
Assisted Dip
Pressdown (Bar)
Cable Crunch
N/A
1
1
8-10
~7-8
~8
~1-2 min
Myo-reps
1
2
10-12
~7-8
~8
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
NOTES
"Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Raise the cables up and out in a
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Set the bench at a ~15
. On all sets, alternate
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
Set up the pec deck to allow for maximum stretch
Feel a nasty stretch on the triceps throughout the entire negative
1 second in the stretch part of each rep
,
.
. Pause for
'
These are meant to be fairly heavy which is why we re using a bar instead
. Aim to add some weight week to week at the set rep target.
Always keep the form tight as you overload the triceps.
of a rope
Round your lower back as you crunch
with your 6-pack
.
. Maintain a mind-muscle connection
Optional Rest D ay
The Pure Bodybuilding Program
34
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
2
N/A
1
2
Machine Hip
Legs #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~7
~8
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~7
~8
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
2
4, 6, 8
~7
~7
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
2
10-12
~7
~8
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
2
12-15
~7-8
~8
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
35
WEEK 5
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
8-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points #1
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
sub options
sub options
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
z
,
If you have a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Long-length Partials
(on all reps of the last
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
1
2
10-12
~7-8
~8
~1-2 min
DB Incline Curl
DB Scott Curl
set)
'
match the reps with the other arm (stop once you ve matched the reps
'
z
,
,
even if the RPE is lower). If you don t have a si e imbalance do these both
arms at the same time.
Seated DB French
Press
N/A
1
2
10
~7-8
~8
~1-2 min
Bottom-2/3
Constant Tension
N/A
1
2
12-15
~7-8
~8
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
Place both palms under the head of a dumbbell and perform overhead
DB Skull Crusher
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
' q z
Stay in the bottom 2/3 of the curl. Don t s
Spider Curl
Keep your triceps
fi
:
uee e all the way up to the top.
rmly pinned against the pad as you curl. No pausing at
the top or bottom constant tension on the biceps
!
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
0
2
12-15
~7-8
~8
~1-2 min
Bench Dip
DB Triceps
Kickback
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Roman Chair Leg
Raise
N/A
0
2
10-20
~7-8
~8
~1-2 min
Hanging Leg
Raise
Allow your lower back to round as you curl your legs up. 10-20 reps is a
Reverse Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
M an d atory Rest D ay
The Pure Bodybuilding Program
36
SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
WEEK 5
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
k g
in
SET 2
Loa
d
d
3
an
SET
Reps
SET
4
Early
Last Set
Set RPE
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
2
10-12
~7
~8
~1-2 min
Pull #2 (Mid-Back Focused)
Row
Arms-Extended
45°
N/A
1
2
10-20
~7
~8
~2-3 min
Hyperextension
Substitution
Substitution
Option 1
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
NOTES
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat
Pulldown
Dropset
1-2
2
10-12
~7
~8
~2-3 min
Lean-Back
Medium-Grip Pull
Machine Pulldown
Up
lean back by about 15-30° to get the mid-back more involved. Softly touch
the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB
Zottman Curl
N/A
1
2
10-12
~7-8
~8
~1-2 min
Slow-Eccentric DB
Curl
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
2
5,4,3+
~7-8
~8
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
Cable Paused
Shrug-In
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
N/A
1
2
10-12
~7-8
~8
~1-2 min
Machine Shrug
DB Shrug
in the squeeze (at the top) of each rep, then another 1-2 second pause in
the stretch (at the bottom) of each rep.
The Pure Bodybuilding Program
37
WEEK 5
Exercise
Machine Shoulder
Press
Cross-Body Cable
Push #2
Y-Raise
Paused Assisted
Dip
Low-Incline
Dumbbell Flye
Katana Triceps
Extension
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
N/A
N/A
1
2
2
2
Reps
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
10-12
~7-8
10-12
~7-8
8-10
~7-8
Last Set
RPE
~8
~8
~8
Rest
~1-2 min
~2-3 min
~2-3 min
Substitution
Option 1
Option 2
Cable Shoulder
Seated DB
Press
Shoulder Press
Machine Lateral
Raise
1
2
15-20
~9
10
~2-3 min
set)
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Think about
DB Lateral Raise
Decline Machine
Decline Barbell
Chest Press
Press
Low-To-High
Cable Crossover
"drawing
a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a
few
weeks to get used to these if
you haven't done them before, but once they click, they really click.
Pec Deck
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up.
Go
as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
feeling
a deep stretch in your pecs at the bottom of each rep.
Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
be no tension on the pecs at the top. We are including these because the
dumbbells' resistance profile really accentuates the stretch.
Overhead Cable
N/A
NOTES
Focus on
Long-length Partials
(on all reps of the last
Substitution
1
2
10-12
~7-8
~8
~2-3 min
Triceps Extension
DB French Press
(Rope)
Flare your elbows out at about
45°
and keep your elbows locked in place as
you complete the extensions.
Don't just bend at your hips, use your abs to lower yourself down under
Ab Wheel Rollout
N/A
0
2
10-20
~7-8
~8
~1-2 min
Swiss Ball Rollout
LLPT Plank
control and pull yourself back up. If you don't have the core strength to get
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Optiona
l R est D ay
The Pure Bodybuilding Program
38
WEEK 5
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
1-2
2
Tracking Load and Reps
Reps
SET 1
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
~7
~8
Rest
Substitution
Substitution
Option 1
Option 2
Seated Leg Curl
Nordic Ham Curl
Long-length Partials
Lying Leg Curl
(on all reps of the last
8-10
~1-2 min
set)
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press
N/A
2-4
2
8
~7
~8
~1-2 min
Belt Squat
High-Bar Back
Squat
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Legs #2
Smith Machine
Lunge
A1: Machine Hip
Adduction
N/A
2-3
2
8
~8-9
~9-10
~3-4 min
N/A
1
2
10-12
~7
~8
~0.5-1 min
Barbell Lunge
DB Step Up
Cable Hip
Copenhagen Hip
Adduction
Adduction
2 sets each leg. Minimize contribution from the back leg. Mind-muscle
connection with your glutes here!
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat
N/A
1
2
10-12
~7-8
~8
~0.5-1 min
Leg Extension
Goblet Squat
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
2
10-12
~7-8
~8
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
Donkey Calf Raise
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
39
WEEK 5
Warm-up
WORKING
Tracking Load and Reps
Early
Set RPE
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
(optional)
sub options
sub options
Cable Skull
EZ-Bar Skull
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Sets
1-3
SETS
3
Reps
8-12
SET 1
SET 2
SET 3
SET 4
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Arms & W eak Points #2
Exercise 2
Crusher
N/A
N/A
1-3
1
2
2
8-12
10-12
~9
~7-8
~9-10
~8
~1-3 min
~1-2 min
Kneeling
Overhead Cable
N/A
1
2
10-12
~7-8
~8
~1-2 min
Curl
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~7-8
~8
~1-2 min
Rope or 2 Ropes)
Incline DB StretchCurl
Cable Crunch
Crusher
Overhead Cable
Curl
DB Skull Crusher
Spider Curl
Kickback
Kickback
2
12-15
~7-8
~8
~1-2 min
DB Incline Curl
N/A
1
2
10-12
~7-8
~8
~1-2 min
Machine Crunch
Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
the triceps
.
. Reach full extension with your elbows still around eye level at
the top
DB Triceps
1
Decide on your weak point using The Weak Point Table in your
Allow the cable to move back behind your head for maximum stretch on
Cable Triceps
N/A
NOTES
Bayesian Cable
Curl
Plate-Weighted
Crunch
,
Kneel down stick your arm straight out to the side and do cable curls
should feel a tight s
queeze at the top of each rep on these.
. You
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
,
until you feel a massive stretch in your biceps. Go light on these and
instead focus on feeling your biceps pull and squeeze.
Keep your upper back planted against the bench rotate your arms outward
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
M an d atory R est D ay
The Pure Bodybuilding Program
40
BLOCK 2: 5-WEEK NOVELTY PHASE
Pu ll # 1 (Lat Focuse d )
WEEK 6
Exercise
Last-Set Intensity
Technique
Lat-Focused
Cable Row
Lat Static Stretch (30
sec hold)
Paused Barbell
RDL
N/A
Warm-up
Sets
1
2-3
WORKING
SETS
3
2
Reps
10-12
8
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~6-7
Last Set
RPE
10
~7-8
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~2-3 min
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the
way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
~3-4 min
Paused DB RDL
Glute-Ham Raise
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly
45° and squeezing your shoulder blades together. Without resting, do
another 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades
together without rowing all the way back with your arms).
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your
lats with your other hand if that helps you connect with them better.
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
1
2
12-15
~9-10
10
~1-2 min
Wide-Grip Lat
Pulldown
N1-Style ShortHead Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Brace against your knee with your non-working hand and curl across your
body, toward your opposite shoulder.
~1-2 min
Reverse Cable
Flye (w/
Integrated
Partials)
Bent-Over
Reverse DB Flye
(w/ Integrated
Partials)
Sweep the weight out instead of pulling the weight back. Mind-muscle
connection with rear delts. On all sets, alternate full-ROM reps and halfROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps and an RPE of 9-10.
Reverse Pec Deck
(w/ Integrated
Partials)
Integrated Partials
(on all sets)
2
1
3
3
8-10 +
4-6
10-15
~9
~9-10
10
10
The Pure Bodybuilding Program
41
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9-10
10
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Substitution
Option 1
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
NOTES
"Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Raise the cables up in a
° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Set the bench at a ~15
Low Incline DB
Push #1
Press
Dual-Cable
Triceps Press
N/A
2-3
3
8-10
~9
10
~2-3 min
Low Incline
Low Incline
Machine Press
Barbell Press
Overhead Cable
N/A
1-2
3
10-12
~8-9
10
~2-3 min
Triceps Extension
DB Skull Crusher
(Bar)
Bent-Over Cable
Pec Flye (w/
Integrated Partials
Integrated
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Partials)
Deficit Pushup
N/A
1
1
AMRAP
N/A
10
~1-2 min
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Pec Deck (w/
DB Flye (w/
Integrated
Integrated
Partials)
Partials)
Close-Grip Push
Up
Machine Crunch
Bodyweight Dip
Plate-Weighted
Crunch
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Lean forward until your torso is parallel with the
Slow negative with a deep stretch at the bottom of each rep before
exploding back up on the positive
.
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
Optiona l Rest D ay
The Pure Bodybuilding Program
42
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Legs #1
Adduction
Smith Machine
Squat
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
4, 6, 8
SET 1
SET 2
SET 3
SET 4
~9
~9
~3-5 min
Machine Squat
DB Bulgarian Split
Squat
Long-length Partials
Leg Extension
(on all reps of the last
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Set the seat bac
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
set)
k as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative.
Feel your quads pulling apart on the negative.
j
Hold a dumbbell and perform a umping motion without actually leaving
DB Calf Jumps
N/A
1
3
12-15
~9-10
10
~1-2 min
Leg Press Calf
Standing Calf
Jumps
Raise
floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
the
these are meant to provide a similar stimulus, but with more tension.
The Pure Bodybuilding Program
43
WEEK 6
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Slow-Eccentric
EZ-Bar Skull
N/A
1
3
10-12
~9-10
10
~1-2 min
1
3
10-12
~9-10
10
~1-2 min
Crusher
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
sub options
sub options
Slow-Eccentric DB
Slow-Eccentric DB
Skull Crusher
French Press
Slow-Eccentric DB
Slow-Eccentric DB
Incline Curl
Scott Curl
Cable Triceps
DB Triceps
Kickback
Kickback
Reverse-Grip EZ-
Reverse-Grip DB
Bar Curl
Curl
NOTES
. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
Arms &
W
eak Points #1
(optional)
Substitution
Option 1
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
N/A
0
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Reverse-Grip
Cable Curl
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Hanging Leg
Raise
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Grab a cable bar with your palms facing down and perform curls
,
work the back of your forearm brachialis and biceps
!
Allow your lower back to round as you curl your legs up
Reverse Crunch
. These will
. 10-20 reps is a
: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
broad range on purpose
M an d at o ry R est D ay
The Pure Bodybuilding Program
44
WEEK 6
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-2
3
N/A
1
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
~2-3 min
2
10-20
~9
~9-10
~2-3 min
1-2
3
8-10
~9
10
~2-3 min
1
3
10-12
~9-10
10
~1-2 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Dual-Handle Lat
Pull #2 (Mid-Back Focused)
Pulldown (Midback + Lats)
Arms-Extended
45°
Hyperextension
Chest-Supported
Machine Row
Concentration
Cable Curl
Rear Delt 45°
Cable Flye
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
3
12-15
~9-10
10
~1-2 min
Substitution
Substitution
Option 1
Option 2
Overhand Lat
Pulldown
Pull-Up
NOTES
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
Chest-Supported
T-Bar Row
DB Concentration
Curl
Helms Row
DB Preacher Curl
DB Rear Delt
Bent-Over Reverse
Swing
DB Flye
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Place your working elbow against your knee and perform strict form curls.
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the
flye.
The Pure Bodybuilding Program
45
WEEK 6
Exercise
Seated DB
Shoulder Press
Cross-Body Cable
Push #2
Y-Raise
Decline Machine
Chest Press
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-3
3
10-12
Myo-reps
N/A
1
2
3
3
10-12
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9
10
~1-2 min
~9
~8-9
10
10
~2-3 min
~2-3 min
Overhead Cable
Triceps Extension
Vacuums
Substitution
Option 2
Seated Barbell
Standing DB
Slightly rotate the dumbbells in on the negative and flare your elbows out
Shoulder Press
Arnold Press
as you push.
Machine Lateral
Raise
Dropset
1
2
8-10
~9-10
10
~2-3 min
DB Lateral Raise
Decline Barbell
Machine Press
Press
DB Skull Crusher
(Rope)
N/A
0
2
10-15
sec hold
~9
~9-10
~1-2 min
LLPT Plank
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
Decline Smith
Triceps Extension
NOTES
Think about "drawing a sword" as you do the positive. Sweep your arm up,
Overhead Cable
(Bar)
Stomach
Substitution
Option 1
Ab Wheel Rollout
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
Perform lateral raises as normal, except going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight.
Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Optional Rest Day
The Pure Bodybuilding Program
46
WEEK 6
Exercise
Last-Set Intensity
Technique
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Warm-up
Sets
WORKING
SETS
Reps
1-2
3
2-4
3
SET 1
SET 2
SET 3
SET 4
Long-length Partials
Lying Leg Curl
(on all reps of the last
set)
Smith Machine
Reverse Lunge
N/A
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
Grab the handles as hard as you can
to pull your butt down into the seat. Use a 2-3 second negative. Feel your
Legs #2
Set the seat back as far as it will go.
Leg Extension
N/A
1-2
4
15-20
~9
10
~3-4 min
Reverse Nordic
Sissy Squats
quads pulling apart on the negative.
A1: Machine Hip
Adduction
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
N/A
1
3
10-12
~9-10
10
N/A
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Cable Hip
Abduction
Seated Calf Raise
Lateral Band Walk
Leg Press Calf
Press
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front
! Push them hard!
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep.
,
Instead of just going up onto
your toes think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
47
WEEK 6
Tracking Load and Reps
SET 2
SET 3
SET 4
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
(optional)
sub options
sub options
Triceps
Triceps
Close-Grip
Pressdown (Rope)
Assisted Dip
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
SET 1
8-12
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Arms &
W
eak Points #2
Weak Point
Exercise 2
Pressdown (Bar)
Hammer Curl
N/A
Myo-reps
N/A
1-3
1
1
2
2
2
8-12
~9
10-12
~9-10
12-15
~9-10
~9-10
10
10
~1-3 min
~1-2 min
~1-2 min
Inverse DB
Zottman Curl
Fat-Grip DB Curl
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
,
'
These are meant to be fairly heavy which is why we re using a bar instead
of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
q z
q
U
S
uee e the dumbbell hard in the middle of the handle as you curl.
li
uid chalk on these will prevent your grip from slipping keeping your hand
,
sing
in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Triceps
Triceps
Kickback
Pressdown (Rope)
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Medicine Ball
Russian Twists
N/A
1
2
10-20
~9-10
M an d atory
10
~1-2 min
Half-Kneeling
Pallof Press
Bicycle Crunch
Keep the ball held out far from your body on the sides and control the reps
'j
,
don t ust rush through them to get the set done.
Rest Day
The Pure Bodybuilding Program
48
WEEK 7
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lat-Focused
Lat Static Stretch (30
Cable Row
sec hold)
1
3
Reps
10-12
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~9
Last Set
RPE
10
Rest
~2-3 min
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1-
Elbows-In 1-Arm
Arm Lat Pulldown
DB Row
NOTES
Keep your torso locked in a
fixed
position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
The RPE is intentionally low here because these will cause a lot of muscle
Pull #1 (Lat Focused)
Paused Barbell
RDL
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
N/A
2-3
2
8
~6-7
~7-8
~3-4 min
Paused DB RDL
Glute-Ham Raise
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Chest-Supported
T-Bar Row + Kelso
N/A
2
3
Shrug
8-10 +
4-6
Machine Chest~9
10
~2-3 min
Kelso Shrug
Long-length Partials
1-Arm Lat Pull-In
(on all reps of the last
1
2
12-15
~9-10
10
~1-2 min
set)
N1-Style ShortHead Curl
Reverse Pec Deck
(w/ Integrated
Partials)
Long-length Partials
(on all reps of the last
1
3
10-12
~9-10
10
~1-2 min
set)
Integrated Partials
(on all sets)
1
3
10-15
Supported Row +
~9-10
10
~1-2 min
Incline Chest-
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
Supported DB
and squeezing your shoulder blades together. Without resting, do another
Row + Kelso
Shrug
Wide-Grip Lat
Wide-Grip Band-
Pulldown
Assisted Pull-Up
DB Concentration
Curl
DB Preacher Curl
Reverse Cable
Bent-Over Reverse
Flye (w/
DB Flye (w/
Integrated
Integrated
Partials)
Partials)
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Brace against your knee with your non-working hand and curl across your
body, toward your opposite shoulder.
Sweep the weight out instead of pulling the weight back. Mind-muscle
connection with rear delts. On all sets, alternate full-ROM reps and halfROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps and an RPE of 9-10.
The Pure Bodybuilding Program
49
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9-10
10
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Substitution
Option 1
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
NOTES
"Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Raise the cables up in a
° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Set the bench at a ~15
Low Incline DB
Push #1
Press
Dual-Cable
Triceps Press
N/A
2-3
3
8-10
~9
10
~2-3 min
Low Incline
Low Incline
Machine Press
Barbell Press
Overhead Cable
N/A
1-2
3
10-12
~8-9
10
~2-3 min
Triceps Extension
DB Skull Crusher
(Bar)
Bent-Over Cable
Pec Flye (w/
Integrated Partials
Integrated
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Partials)
Deficit Pushup
N/A
1
1
AMRAP
N/A
10
~1-2 min
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Pec Deck (w/
DB Flye (w/
Integrated
Integrated
Partials)
Partials)
Close-Grip Push
Up
Machine Crunch
Bodyweight Dip
Plate-Weighted
Crunch
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Lean forward until your torso is parallel with the
Slow negative with a deep stretch at the bottom of each rep before
exploding back up on the positive
.
Round your lower back as you crunch
with your
6-pack.
. Maintain a mind-muscle connection
Optiona l Rest D ay
The Pure Bodybuilding Program
50
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Legs #1
Adduction
Smith Machine
Squat
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
4, 6, 8
SET 1
SET 2
SET 3
SET 4
~9
~9
~3-5 min
Machine Squat
DB Bulgarian Split
Squat
Long-length Partials
Leg Extension
(on all reps of the last
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Set the seat bac
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
set)
k as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative.
Feel your quads pulling apart on the negative.
j
Hold a dumbbell and perform a umping motion without actually leaving
DB Calf Jumps
N/A
1
3
12-15
~9-10
10
~1-2 min
Leg Press Calf
Standing Calf
Jumps
Raise
floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
the
these are meant to provide a similar stimulus, but with more tension.
The Pure Bodybuilding Program
51
WEEK 7
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Slow-Eccentric
EZ-Bar Skull
N/A
1
3
10-12
~9-10
10
~1-2 min
1
3
10-12
~9-10
10
~1-2 min
Crusher
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
sub options
sub options
Slow-Eccentric DB
Slow-Eccentric DB
Skull Crusher
French Press
Slow-Eccentric DB
Slow-Eccentric DB
Incline Curl
Scott Curl
Cable Triceps
DB Triceps
Kickback
Kickback
Reverse-Grip EZ-
Reverse-Grip DB
Bar Curl
Curl
NOTES
. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
Arms &
W
eak Points #1
(optional)
Substitution
Option 1
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
N/A
0
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Reverse-Grip
Cable Curl
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Hanging Leg
Raise
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Grab a cable bar with your palms facing down and perform curls
,
work the back of your forearm brachialis and biceps
!
Allow your lower back to round as you curl your legs up
Reverse Crunch
. These will
. 10-20 reps is a
: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
broad range on purpose
M an d at o ry R est D ay
The Pure Bodybuilding Program
52
WEEK 7
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-2
3
N/A
1
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
~2-3 min
2
10-20
~9
~9-10
~2-3 min
1-2
3
8-10
~9
10
~2-3 min
1
3
10-12
~9-10
10
~1-2 min
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Dual-Handle Lat
Pull #2 (Mid-Back Focused)
Pulldown (Midback + Lats)
Arms-Extended
45°
Hyperextension
Chest-Supported
Machine Row
Concentration
Cable Curl
Rear Delt 45°
Cable Flye
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
3
12-15
~9-10
10
~1-2 min
Substitution
Substitution
Option 1
Option 2
Overhand Lat
Pulldown
Pull-Up
NOTES
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Prisoner 45°
Good Morning
Keep your arms extended out at 45° as you do back extensions. You should
Hyperextension
(Light Weight)
feel a crazy burn in your mid-back and lower back.
Chest-Supported
T-Bar Row
DB Concentration
Curl
Helms Row
DB Preacher Curl
DB Rear Delt
Bent-Over Reverse
Swing
DB Flye
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Place your working elbow against your knee and perform strict form curls.
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the
flye.
The Pure Bodybuilding Program
53
WEEK 7
Exercise
Seated DB
Shoulder Press
Cross-Body Cable
Push #2
Y-Raise
Decline Machine
Chest Press
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-3
3
10-12
Myo-reps
N/A
1
2
3
3
10-12
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9
10
~1-2 min
~9
~8-9
10
10
~2-3 min
~2-3 min
Overhead Cable
Triceps Extension
Vacuums
Substitution
Option 2
Seated Barbell
Standing DB
Slightly rotate the dumbbells in on the negative and flare your elbows out
Shoulder Press
Arnold Press
as you push.
Machine Lateral
Raise
Dropset
1
2
8-10
~9-10
10
~2-3 min
DB Lateral Raise
Decline Barbell
Machine Press
Press
DB Skull Crusher
(Rope)
N/A
0
2
10-15
sec hold
~9
~9-10
~1-2 min
LLPT Plank
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
Decline Smith
Triceps Extension
NOTES
Think about "drawing a sword" as you do the positive. Sweep your arm up,
Overhead Cable
(Bar)
Stomach
Substitution
Option 1
Ab Wheel Rollout
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
Perform lateral raises as normal, except going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight.
Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Optional Rest Day
The Pure Bodybuilding Program
54
WEEK 7
Exercise
Last-Set Intensity
Technique
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Warm-up
Sets
WORKING
SETS
Reps
1-2
3
2-4
3
SET 1
SET 2
SET 3
SET 4
Long-length Partials
Lying Leg Curl
(on all reps of the last
set)
Smith Machine
Reverse Lunge
N/A
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
Grab the handles as hard as you can
to pull your butt down into the seat. Use a 2-3 second negative. Feel your
Legs #2
Set the seat back as far as it will go.
Leg Extension
N/A
1-2
4
15-20
~9
10
~3-4 min
Reverse Nordic
Sissy Squats
quads pulling apart on the negative.
A1: Machine Hip
Adduction
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
N/A
1
3
10-12
~9-10
10
N/A
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Cable Hip
Abduction
Seated Calf Raise
Lateral Band Walk
Leg Press Calf
Press
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front
! Push them hard!
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep.
,
Instead of just going up onto
your toes think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
55
WEEK 7
Tracking Load and Reps
SET 2
SET 3
SET 4
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
(optional)
sub options
sub options
Triceps
Triceps
Close-Grip
Pressdown (Rope)
Assisted Dip
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up WORKING
Sets
SETS
1-3
3
Reps
SET 1
8-12
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Arms &
W
eak Points #2
Weak Point
Exercise 2
Pressdown (Bar)
Hammer Curl
N/A
Myo-reps
N/A
1-3
1
1
2
2
2
8-12
~9
10-12
~9-10
12-15
~9-10
~9-10
10
10
~1-3 min
~1-2 min
~1-2 min
Inverse DB
Zottman Curl
Fat-Grip DB Curl
NOTES
sets and reps provided here.
,
the second weak point exercise this week.
,
'
These are meant to be fairly heavy which is why we re using a bar instead
of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
q z
q
U
S
uee e the dumbbell hard in the middle of the handle as you curl.
li
uid chalk on these will prevent your grip from slipping keeping your hand
,
sing
in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
:
There are two ways you can do this upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Triceps
Triceps
Kickback
Pressdown (Rope)
'
that feels more comfortable for you. The main thing is that when you re in
the full s
q z,
uee e your shoulder should be positioned back behind your
torso.
Medicine Ball
Russian Twists
N/A
1
2
10-20
~9-10
M an d atory
10
~1-2 min
Half-Kneeling
Pallof Press
Bicycle Crunch
Keep the ball held out far from your body on the sides and control the reps
'j
,
don t ust rush through them to get the set done.
Rest Day
The Pure Bodybuilding Program
56
WEEK 8
Exercise
Pull #1 (Lat Focused)
Lat-Focused
Cable Row
Paused Barbell
RDL
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lat Static Stretch (30
sec hold)
N/A
1
2-3
3
2
Reps
10-12
8
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~9
~6-7
Last Set
RPE
10
~7-8
Rest
~2-3 min
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
NOTES
~3-4 min
Paused DB RDL
Glute-Ham Raise
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
1
2
12-15
~9-10
10
~1-2 min
Wide-Grip Lat
Pulldown
N1-Style ShortHead Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Brace against your knee with your non-working hand and curl across your
body, toward your opposite shoulder.
~1-2 min
Reverse Cable
Flye (w/
Integrated
Partials)
Bent-Over Reverse
DB Flye (w/
Integrated
Partials)
Sweep the weight out instead of pulling the weight back. Mind-muscle
connection with rear delts. On all sets, alternate full-ROM reps and halfROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps and an RPE of 9-10.
Reverse Pec Deck
(w/ Integrated
Partials)
Integrated Partials
(on all sets)
2
1
3
3
8-10 +
4-6
10-15
~9
~9-10
10
10
The Pure Bodybuilding Program
57
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Push #1
Low Incline DB
Press
N/A
2-3
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
~9
10
NOTES
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
DB Flye (w/
Integrated
Partials)
~2-3 min
Low Incline
Machine Press
Dual-Cable
Triceps Press
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Deck (w/
Integrated
Partials)
Deficit Pushup
N/A
1
1
AMRAP
N/A
10
~1-2 min
Close-Grip Push
Up
Bodyweight Dip
Slow negative with a deep stretch at the bottom of each rep before
exploding back up on the positive.
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
1-2
3
10-12
~8-9
10
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Optiona l Rest D ay
The Pure Bodybuilding Program
58
Legs #1
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
The Pure Bodybuilding Program
59
WEEK 8
Exercise
Weak Point
Exercise 1
Arms & W eak Points #1
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
60
Pull #2 (Mid-Back Focused)
WEEK 8
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Arms-Extended
45°
Hyperextension
N/A
1
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Concentration
Cable Curl
N/A
Exercise
Rear Delt 45°
Cable Flye
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
2
10-20
~9
1-2
3
8-10
1
3
10-12
1
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
~9-10
~2-3 min
Prisoner 45°
Hyperextension
Good Morning
(Light Weight)
Keep your arms extended out at 45° as you do back extensions. You should
feel a crazy burn in your mid-back and lower back.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
~9-10
10
Rest
NOTES
The Pure Bodybuilding Program
61
Push #2
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated DB
Shoulder Press
N/A
2-3
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Cross-Body Cable
Y-Raise
Myo-reps
1
3
10-12
~9
10
~2-3 min
Machine Lateral
Raise
Decline Machine
Chest Press
N/A
2
3
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
DB Skull Crusher
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Ab Wheel Rollout
Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
DB Lateral Raise
Perform lateral raises as normal, except going until your hands are up
overhead. As you break parallel, you will use more upper traps to move the
weight. Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Overhead Cable
Triceps Extension
(Bar)
Dropset
1
2
8-10
~9-10
10
~2-3 min
Overhead Cable
Triceps Extension
(Rope)
Stomach
Vacuums
N/A
0
2
10-15
sec hold
~9
~9-10
~1-2 min
LLPT Plank
Super-ROM DB
Lateral Raise
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
Optional Rest Day
The Pure Bodybuilding Program
62
Legs #2
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
Smith Machine
Reverse Lunge
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
SET 1
SET 2
SET 3
SET 4
Leg Extension
N/A
1-2
4
15-20
~9
10
~3-4 min
Reverse Nordic
Sissy Squats
Set the seat back as far as it will go. Grab the handles as hard as you can
to pull your butt down into the seat. Use a 2-3 second negative. Feel your
quads pulling apart on the negative.
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
1
3
10-12
~9-10
10
~1-2 min
The Pure Bodybuilding Program
63
WEEK 8
Exercise
Arms & Weak Points #2
Weak Point
Exercise 1
Weak Point
Exercise 2
(optional)
Triceps
Pressdown (Bar)
Hammer Curl
Last-Set Intensity
Technique
N/A
N/A
Myo-reps
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
1
1
3
2
2
2
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
8-12
Early
Set RPE
~9
8-12
~9
10-12
~9-10
12-15
~9-10
Last Set
RPE
~9-10
~9-10
10
10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
~1-2 min
Triceps
Pressdown (Rope)
Close-Grip
Assisted Dip
These are meant to be fairly heavy, which is why we're using a bar instead
of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
~1-2 min
Inverse DB
Zottman Curl
Fat-Grip DB Curl
Squeeze the dumbbell hard in the middle of the handle as you curl. Using
liquid chalk on these will prevent your grip from slipping, keeping your hand
in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
Cable Triceps
Kickback
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Triceps
Kickback
Triceps
Pressdown (Rope)
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Medicine Ball
Russian Twists
N/A
1
2
10-20
~9-10
10
~1-2 min
Half-Kneeling
Pallof Press
Bicycle Crunch
Keep the ball held out far from your body on the sides and control the reps,
don't just rush through them to get the set done.
M an d atory
Rest Day
The Pure Bodybuilding Program
64
WEEK 9
Exercise
Pull #1 (Lat Focused)
Lat-Focused
Cable Row
Paused Barbell
RDL
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lat Static Stretch (30
sec hold)
N/A
1
2-3
3
2
Reps
10-12
8
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~9
~6-7
Last Set
RPE
10
~7-8
Rest
~2-3 min
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
NOTES
~3-4 min
Paused DB RDL
Glute-Ham Raise
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
1
2
12-15
~9-10
10
~1-2 min
Wide-Grip Lat
Pulldown
N1-Style ShortHead Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Brace against your knee with your non-working hand and curl across your
body, toward your opposite shoulder.
~1-2 min
Reverse Cable
Flye (w/
Integrated
Partials)
Bent-Over Reverse
DB Flye (w/
Integrated
Partials)
Sweep the weight out instead of pulling the weight back. Mind-muscle
connection with rear delts. On all sets, alternate full-ROM reps and halfROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps and an RPE of 9-10.
Reverse Pec Deck
(w/ Integrated
Partials)
Integrated Partials
(on all sets)
2
1
3
3
8-10 +
4-6
10-15
~9
~9-10
10
10
The Pure Bodybuilding Program
65
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Push #1
Low Incline DB
Press
N/A
2-3
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
~9
10
NOTES
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
DB Flye (w/
Integrated
Partials)
~2-3 min
Low Incline
Machine Press
Dual-Cable
Triceps Press
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Deck (w/
Integrated
Partials)
Deficit Pushup
N/A
1
1
AMRAP
N/A
10
~1-2 min
Close-Grip Push
Up
Bodyweight Dip
Slow negative with a deep stretch at the bottom of each rep before
exploding back up on the positive.
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
1-2
3
10-12
~8-9
10
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Optiona l Rest D ay
The Pure Bodybuilding Program
66
Legs #1
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
The Pure Bodybuilding Program
67
WEEK 9
Exercise
Weak Point
Exercise 1
Arms & W eak Points #1
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
68
Pull #2 (Mid-Back Focused)
WEEK 9
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Arms-Extended
45°
Hyperextension
N/A
1
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Concentration
Cable Curl
N/A
Exercise
Rear Delt 45°
Cable Flye
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
2
10-20
~9
1-2
3
8-10
1
3
10-12
1
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
~9-10
~2-3 min
Prisoner 45°
Hyperextension
Good Morning
(Light Weight)
Keep your arms extended out at 45° as you do back extensions. You should
feel a crazy burn in your mid-back and lower back.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
~9-10
10
Rest
NOTES
The Pure Bodybuilding Program
69
Push #2
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated DB
Shoulder Press
N/A
2-3
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Cross-Body Cable
Y-Raise
Myo-reps
1
3
10-12
~9
10
~2-3 min
Machine Lateral
Raise
Decline Machine
Chest Press
N/A
2
3
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
DB Skull Crusher
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Ab Wheel Rollout
Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
DB Lateral Raise
Perform lateral raises as normal, except going until your hands are up
overhead. As you break parallel, you will use more upper traps to move the
weight. Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Overhead Cable
Triceps Extension
(Bar)
Dropset
1
2
8-10
~9-10
10
~2-3 min
Overhead Cable
Triceps Extension
(Rope)
Stomach
Vacuums
N/A
0
2
10-15
sec hold
~9
~9-10
~1-2 min
LLPT Plank
Super-ROM DB
Lateral Raise
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
Optional Rest Day
The Pure Bodybuilding Program
70
Legs #2
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
Smith Machine
Reverse Lunge
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
SET 1
SET 2
SET 3
SET 4
Leg Extension
N/A
1-2
4
15-20
~9
10
~3-4 min
Reverse Nordic
Sissy Squats
Set the seat back as far as it will go. Grab the handles as hard as you can
to pull your butt down into the seat. Use a 2-3 second negative. Feel your
quads pulling apart on the negative.
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
1
3
10-12
~9-10
10
~1-2 min
The Pure Bodybuilding Program
71
WEEK 9
Exercise
Arms & Weak Points #2
Weak Point
Exercise 1
Weak Point
Exercise 2
(optional)
Triceps
Pressdown (Bar)
Hammer Curl
Last-Set Intensity
Technique
N/A
N/A
Myo-reps
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
1
1
3
2
2
2
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
8-12
Early
Set RPE
~9
8-12
~9
10-12
~9-10
12-15
~9-10
Last Set
RPE
~9-10
~9-10
10
10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
~1-2 min
Triceps
Pressdown (Rope)
Close-Grip
Assisted Dip
These are meant to be fairly heavy, which is why we're using a bar instead
of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
~1-2 min
Inverse DB
Zottman Curl
Fat-Grip DB Curl
Squeeze the dumbbell hard in the middle of the handle as you curl. Using
liquid chalk on these will prevent your grip from slipping, keeping your hand
in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
Cable Triceps
Kickback
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Triceps
Kickback
Triceps
Pressdown (Rope)
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Medicine Ball
Russian Twists
N/A
1
2
10-20
~9-10
10
~1-2 min
Half-Kneeling
Pallof Press
Bicycle Crunch
Keep the ball held out far from your body on the sides and control the reps,
don't just rush through them to get the set done.
M an d atory
Rest Day
The Pure Bodybuilding Program
72
WEEK 10
Exercise
Pull # 1 (Lat Focused)
Lat-Focused
Cable Row
Paused Barbell
RDL
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lat Static Stretch (30
sec hold)
N/A
1
2-3
3
2
Reps
10-12
8
k g Load and Reps
Trac in
SET 1
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~9
~6-7
Last Set
RPE
10
~7-8
Rest
~2-3 min
Substitution
Substitution
Option 1
Option 2
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
NOTES
~3-4 min
Paused DB RDL
Glute-Ham Raise
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
1
2
12-15
~9-10
10
~1-2 min
Wide-Grip Lat
Pulldown
N1-Style ShortHead Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Brace against your knee with your non-working hand and curl across your
body, toward your opposite shoulder.
~1-2 min
Reverse Cable
Flye (w/
Integrated
Partials)
Bent-Over Reverse
DB Flye (w/
Integrated
Partials)
Sweep the weight out instead of pulling the weight back. Mind-muscle
connection with rear delts. On all sets, alternate full-ROM reps and halfROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps and an RPE of 9-10.
Reverse Pec Deck
(w/ Integrated
Partials)
Integrated Partials
(on all sets)
2
1
3
3
8-10 +
4-6
10-15
~9
~9-10
10
10
The Pure Bodybuilding Program
73
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Push # 1
Low Incline DB
Press
N/A
2-3
3
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
~9
10
NOTES
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
DB Flye (w/
Integrated
Partials)
~2-3 min
Low Incline
Machine Press
Dual-Cable
Triceps Press
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Deck (w/
Integrated
Partials)
Deficit Pushup
N/A
1
1
AMRAP
N/A
10
~1-2 min
Close-Grip Push
Up
Bodyweight Dip
Slow negative with a deep stretch at the bottom of each rep before
exploding back up on the positive.
Cable Crunch
Myo-reps
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
1-2
3
10-12
~8-9
10
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Optiona l Rest D ay
The Pure Bodybuilding Program
74
Legs # 1
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
The Pure Bodybuilding Program
75
WEEK 10
Exercise
Weak Point
Exercise 1
Arms & W eak Points # 1
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
76
Pull #2 (Mid-Back Focused)
WEEK 10
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Arms-Extended
45°
Hyperextension
N/A
1
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Concentration
Cable Curl
N/A
Exercise
Rear Delt 45°
Cable Flye
N/A
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
2
10-20
~9
1-2
3
8-10
1
3
10-12
1
3
Reps
SET 1
12-15
SET 2
SET 3
SET 4
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
~9-10
~2-3 min
Prisoner 45°
Hyperextension
Good Morning
(Light Weight)
Keep your arms extended out at 45° as you do back extensions. You should
feel a crazy burn in your mid-back and lower back.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
~9-10
10
Rest
NOTES
The Pure Bodybuilding Program
77
Push #2
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated DB
Shoulder Press
N/A
2-3
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Cross-Body Cable
Y-Raise
Myo-reps
1
3
10-12
~9
10
~2-3 min
Machine Lateral
Raise
Decline Machine
Chest Press
N/A
2
3
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
DB Skull Crusher
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Ab Wheel Rollout
Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
DB Lateral Raise
Perform lateral raises as normal, except going until your hands are up
overhead. As you break parallel, you will use more upper traps to move the
weight. Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Overhead Cable
Triceps Extension
(Bar)
Dropset
1
2
8-10
~9-10
10
~2-3 min
Overhead Cable
Triceps Extension
(Rope)
Stomach
Vacuums
N/A
0
2
10-15
sec hold
~9
~9-10
~1-2 min
LLPT Plank
Super-ROM DB
Lateral Raise
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
Optional Rest Day
The Pure Bodybuilding Program
78
Legs #2
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
Smith Machine
Reverse Lunge
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl.
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
SET 1
SET 2
SET 3
SET 4
Leg Extension
N/A
1-2
4
15-20
~9
10
~3-4 min
Reverse Nordic
Sissy Squats
Set the seat back as far as it will go. Grab the handles as hard as you can
to pull your butt down into the seat. Use a 2-3 second negative. Feel your
quads pulling apart on the negative.
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
1
3
10-12
~9-10
10
~1-2 min
The Pure Bodybuilding Program
79
WEEK 10
Exercise
Arms & Weak Points #2
Weak Point
Exercise 1
Weak Point
Exercise 2
(optional)
Triceps
Pressdown (Bar)
Hammer Curl
Last-Set Intensity
Technique
N/A
N/A
Myo-reps
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
1
1
3
2
2
2
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
8-12
Early
Set RPE
~9
8-12
~9
10-12
~9-10
12-15
~9-10
Last Set
RPE
~9-10
~9-10
10
10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
~1-2 min
Triceps
Pressdown (Rope)
Close-Grip
Assisted Dip
These are meant to be fairly heavy, which is why we're using a bar instead
of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
~1-2 min
Inverse DB
Zottman Curl
Fat-Grip DB Curl
Squeeze the dumbbell hard in the middle of the handle as you curl. Using
liquid chalk on these will prevent your grip from slipping, keeping your hand
in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
Cable Triceps
Kickback
N/A
1
2
12-15
~9-10
10
~1-2 min
DB Triceps
Kickback
Triceps
Pressdown (Rope)
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Medicine Ball
Russian Twists
N/A
1
2
10-20
~9-10
10
~1-2 min
Half-Kneeling
Pallof Press
Bicycle Crunch
Keep the ball held out far from your body on the sides and control the reps,
don't just rush through them to get the set done.
M an d atory
Rest Day
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