IMPORTANT PROGRAM NOTES
READ BEFORE STARTING
Perform a full general warm-up and exercise-specific warm-up every workout as
outlined below (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 for the first week of all programs, most sets are taken to an RPE of ~7-9.
This means you will be leaving 1-3 reps in the tank on most exercises. This only
lasts for the first week (to serve as a deload/intro week). After the first week, the
intensity will increase and most sets will be 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.
If you'd like to include the powerlifts, simply select them from the exercise
substitutions column when available. Feel free to also adjust the reps to be in the
3-6 rep range.
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 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 - Phase 2
1
WEAK POINTS TABLE
Weak Point
Exercise #1 Options
Shoulders
1. Meadows Incline DB Lateral Raise
2. Machine Lateral Raise
3. Machine Shoulder Press
1. Reverse Pec Deck
2. Cable Unilateral Face Pull
3. Cable Reverse Flye
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!
1. Moto Row
2. DB Pullover
3. Machine Pullover
1. Pull-Up
2. Machine Pulldown
3. Helms Row
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!
1. Sissy Squat
2. Reverse Nordic
3. Leg Extension
1. Single-Leg Leg Press
2. DB Bulgarian Split Squat
3. Walking Lunge
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!
1. Machine Hip Abduction
2. Cable Hip Abduction
3. Cable Pull-Through
1. DB Bulgarian Split Squat
2. Single-Leg DB Hip Thrust
3. Machine Hip Thrust
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!
Lats (“Back Width”)
Quads
Glutes
Chest
Exercise #2 Options
1. DB Flye
2. Pec Deck
3. Press-Around
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
Deficit Pushup
Pick one of the options above. Do not do all of
them in one day!
Neck
1. Head Harness Neck Curl
2. Plate-Loaded Neck Curl
1. Head Harness Neck Extension
2. Plate-Loaded Neck Extension
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!
The Pure Bodybuilding Program - Phase 2
2
Weak Point
Hamstrings
Calves
Exercise #1 Options
Exercise #2 Options
1. Seated Leg Curl
2. Nordic Curl
3. Standing Cable Leg Curl
1. Lying Leg Curl
2. Swiss Ball Leg Curl
3. Sliding Leg Curl
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!
1. Leg Press Calf Press
2. Seated Calf Raise
1. Single-Leg DB Calf Raise
2. Standing Calf Raise
3. Calf Raise Machine
Pick one of the options above. Do not do all of
them in one day!
Mid-Back (“Back
Thickness”)
Upper Traps
Abs
Pick one of the options above. Do not do all of
them in one day!
1. Kroc Row
2. T-Bar Row
3. Pendlay Row
1. DB Row
2. Smith Machine Row
3. Meadows Row
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!
1. Seated Dumbbell Shrug
2. Machine Shrug
3. Cable Shrug-In
1. Barbell Shrug
2. Trap Bar Shrug
3. Smith Machine Shrug
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!
1. Modified Candlestick
2. Lying Leg Raise
3. Hanging Leg Raise
1. Machine Crunch
2. Cable Crunch
3. Swiss Ball Crunch
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!
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.
Forearms
1. DB Wrist Curl (Flexion)
2. Reverse Grip EZ-Bar Curl
3. Wrist Roller
1. DB Wrist Curl (Extension)
2. Hand Gripper
3. Plate Pinch
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!
The Pure Bodybuilding Program - Phase 2
3
BLOCK 1: 5-WEEK CLIMB PHASE
IMPORTANT NOTE: BLOCK 1 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSITY FOR THE REMAINING 4 WEEKS
Pull #1
WEEK 1
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
Wide-Grip Pull-Up
N/A
2-3
2
8-10
~7
~9
~2-3 min
Wide-Grip
Machine Pulldown
Wide-Grip Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom,
then lift your chest up and drive your elbows down as you lift yourself up.
Don't be afraid to use assistance. Add weight if needed. Keep the form
tight and controlled!
Chest-Supported
Machine Row
N/A
2
2
8-10
~7
~9
~2-3 min
Chest-Supported
T-Bar Row
Chest-Supported
Incline DB Row
Set the chest pad up so you get a deep stretch on each rep.
Half-Kneeling 1Arm Lat Pulldown
Integrated Partials
(All Sets)
1
2
12-15
~7-8
~9
~1-2 min
Straight-Bar Lat
Prayer
DB Lat Pullover
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. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable 1-Arm Face
Pull
N/A
1
2
10-12
~7-8
~9
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Pull the cable towards eye-level, with a slight pause at the bottom of each
rep (when your arm is bent).
Seated SuperBayesian High
Cable Curl
N/A
1
2
12-15
~7-8
~9
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
N/A
1
2
10-12
~7-8
~9
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
The Pure Bodybuilding Program - Phase 2
1
BLOCK 1: 5-WEEK CLIMB PHASE
Push #
1
WEEK 1
Last-Set Intensity
Warm-up
WORKING
Sets
SETS
Exercise
Technique
Tracking Load and Reps
Early
Last Set
Substitution
Substitution
RPE
Option 1
Option 2
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Reps
Rest
SET 1
SET 2
SET 3
SET 4
Set RPE
NOTES
Meadows Incline
DB Lateral Raise
N/A
1
3
10-12
~7-8
~9
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Flat Machine
Chest Press
N/A
2-3
2
8-10
~7
~9
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest while maintaining tension on the chest.
Bottom-Half
Seated Cable Flye
N/A
2
2
8-10
~7-8
~9
~2-3 min
Bottom-Half DB
Flye
Bottom-Half Pec
Deck
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Bring your hands down to shoulder height on each rep, maintaining tension
on the shoulders.
~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.
Cable Skull
Crusher
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 s uee e, your shoulder should be positioned back behind your
torso.
DB Shoulder
Press
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
N/A
N/A
N/A
2
1
1
2
2
2
10-12
12-15
15-20
~7
~7-8
~7-8
~9
~9
~9
~1-2 min
DB Triceps
Kickback
:
'
q
z
The Pure Bodybuilding Program - Phase 2
2
BLOCK 1: 5-WEEK CLIMB PHASE
Legs # 1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
2
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
~7-8
~9
~1-2 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Once you
are under the bar, set up your feet as you would a normal squat and then bring
them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
allowing for a more upright squat, while also placing more tension on the quads.
If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at
the bottom, try bringing your feet back a bit.
DB RDL
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Squeeze your hamstrings to pull yourself up!
Sissy Squat
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.
Bottom-Half
Smith Machine
Squat
N/A
2-4
2
6-8
~7
~8
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Glute-Ham Raise
N/A
1-2
2
10-12
~7
~8
~2-3 min
Single-Leg DB Hip
Thrust
Leg Extension
N/A
1-2
2
10-12
~7-8
~9
NOTES
~1-2 min
Reverse Nordic
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.
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
N/A
1
2
15-20
~7-8
~9
~1-2 min
Leg Press Calf
Press
Machine Hip
Abduction
N/A
1-2
2
12-15
~7-8
~9
~1-2 min
Cable Hip
Abduction
The Pure Bodybuilding Program - Phase 2
3
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 1
Exercise
Arms &
W eak Points # 1
Weak Point
Exercise 1
(optional)
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-3
2
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
8-12
Early
Last Set
Set RPE
RPE
~7-8
~9
Rest
2
8-12
~7-8
~9
~1-3 min
EZ-Bar Cable Curl
N/A
1
2
10-12
~7-8
~9
~1-2 min
2
10-12
~7-8
~9
Option 2
EZ-Bar Curl
DB Curl
~1-2 min
DB Skull Crusher
Overhead Cable
Triceps Extension
(Rope)
Incline DB StretchCurl
DB Triceps
Kickback
Bottom-Half
Incline DB Curl
N/A
1
2
12-15
~7-8
~9
~1-2 min
Bottom-Half
Bayesian Cable
Curl
Triceps
Pressdown (Bar)
N/A
1
2
12-15
~7-8
~9
~1-2 min
Triceps
Pressdown (Rope)
Roman Chair Leg
Raise
N/A
1
3
10-20
~7-8
Rest
~9
NOTES
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.
1-3
1
Option 1
~1-3 min
N/A
N/A
Substitution
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.
Weak Point
Exercise 2
(optional)
EZ-Bar Skull
Crusher
Substitution
~1-2 min
Machine Crunch
Cable Crunch
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
eel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
F
All reps and sets are to be performed in the bottom half of the ROM. Keep
your upper back planted against the bench. Go light on these and focus on
feeling your biceps pull and squeeze.
ocus on squeezing your triceps to move the weight
F
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.
D ay
The Pure Bodybuilding Program - Phase 2
4
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 1
Exercise
Smith Machine
Deficit Row
Pull #2
Neutral-Grip Lat
Pulldown
Moto Cable Row
Bottom-Half EZBar Preacher Curl
Super-Stretch
Reverse Pec Deck
Machine Cheat
Shrug
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
2-3
2
Integrated Partials
(All Sets)
N/A
N/A
N/A
N/A
2
1
1
1
1
2
2
2
2
2
Trac
Reps
SET 1
8-10
8-10
10-12
12-15
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~7
~7
~7-8
~7-8
~7-8
~7-8
Last Set
Substitution
Substitution
Option 1
Option 2
Pendlay Deficit
Row
Helms Row
Focus on getting a big stretch and touch your stomach/chest on each rep!
Neutral-Grip
Pullup
Cross-Body Lat
Pull-Around
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
~1-2 min
Helms Row
Incline ChestSupported DB
Row
~1-2 min
Bottom-Half DB
Preacher Curl
Bottom-Half
Machine Preacher
Curl
All reps and sets are to be performed in the bottom half of the ROM. Keep
your triceps firmly pinned against the pad as you curl. No pausing at the
top or bottom: constant tension on the biceps!
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Smith Machine
Cheat Shrug
PE
Rest
~9
~3-4 min
R
~9
~9
~9
~9
~9
~2-3 min
~1-2 min
NOTES
ry to keep your forearm in line with the cable throughout the pull. Smooth,
controlled reps.
T
se controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
U
The Pure Bodybuilding Program - Phase 2
5
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 1
Exercise
High-Cable Cuffed
Lateral Raise
Push #2
Bottom-Half Low
Incline DB Press
Machine Shoulder
Press
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1
3
N/A
N/A
2-3
2-3
2
2
Tracking Load and Reps
Reps
SET 1
12-15
10-12
10-12
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
~7-8
~9
~7
~7
~9
~9
Substitution
Substitution
Option 1
Option 2
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. Set
the bench at a ~15° incline. 1 second pause on the chest on each rep while
maintaining tension on the pecs.
~2-3 min
Seated Smith
Machine Shoulder
Press
Seated DB
Shoulder Press
Keep tension on the shoulders at the bottom.
DB Skull Crusher
Flare your elbows out at about 45° and keep your elbows locked in place as
you complete the extensions.
DB Flye
Rest
Katana Triceps
Extension
N/A
1
3
10-12
~7-8
~9
~1-2 min
Overhead Cable
Triceps Extension
(Bar)
Cable Crossover
Ladder
N/A
1
3
10-12
~7-8
~9
~1-2 min
Pec Deck
NOTES
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
6
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 1
Exercise
Legs #2
Barbell RDL
Last-Set Intensity
Technique
N/A
Warm-up
Sets
2-3
WORKING
SETS
2
Reps
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~5
Last Set
RPE
~5-6
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~3-5 min
DB RDL
Deadlift
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
High-Bar Back
Squat
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.
Super-ROM Leg
Press
N/A
2-4
2
8-10
~7
~8
~3-5 min
Single-Leg Leg
Press
Smith Machine
Reverse Lunge
N/A
2-3
2 per leg
10-12
~7
~8
~2-3 min
DB Reverse Lunge
DB Walking Lunge
Minimize contribution from the back leg. Mind-muscle connection with
your glutes here!
Weighted 45°
Hyperextension
N/A
1
2
10-12
~7
~9
~1-2 min
Smith Machine
Good Morning
Good Morning
(Light Weight)
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
Bottom-Half
Standing Calf
Raise
N/A
1
2
10-12
~7-8
~9
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
N/A
1-2
2
12-15
~7-8
~9
~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!
The Pure Bodybuilding Program - Phase 2
7
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 1
Exercise
Weak Point
Exercise 1
(optional)
Arms & Weak Points #2
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
2
2
Reps
8-12
8-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~7-8
~7-8
Last Set
RPE
~9
~9
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
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
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
~1-3 min
the second weak point exercise this week.
DB Hammer Curl
N/A
1
2
10-12
~7-8
~9
~1-2 min
Hammer Preacher
Curl
Reverse-Grip EZBar Curl
Smith Machine
JM Press
N/A
1
2
10-12
~7-8
~9
~1-2 min
Barbell JM Press
Close-Grip Bench
Press
DB Scott Curl
N/A
1
2
12-15
~7-8
~9
~1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Single-Arm
Triceps
Pressdown
N/A
1
2
12-15
~7-8
~9
~1-2 min
Triceps
Pressdown (Bar)
DB Triceps
Kickback
Decline Weighted
Crunch
N/A
1
3
12-15
~7-8
~9
~1-2 min
Ab Wheel Rollout
Swiss Ball Rollout
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).
Lower the bar down to your chin. Think of the movement as a combination
of a skull crusher and a close-grip bench press.
Add a slight pause at the bottom of each rep to emphasize stretching your
biceps.
Focus on squeezing your triceps to move the weight.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest Day
The Pure Bodybuilding Program - Phase 2
8
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Wide-Grip Pull-Up
Pull #1
Chest-Supported
Machine Row
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Lengthened Partials
(Extend Set)
Warm-up
Sets
2-3
2
WORKING
SETS
3
3
Reps
8-10
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
~8-9
Last Set
RPE
~9-10
~9-10
Rest
~2-3 min
~2-3 min
Substitution
Option 1
Wide-Grip
Machine Pulldown
Chest-Supported
T-Bar Row
Substitution
Option 2
NOTES
Wide-Grip Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
to use assistance. Add weight if needed. Keep the form tight and controlled!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left in
the tank.
Chest-Supported
Incline DB Row
Set the chest pad up so you get a deep stretch on each rep. Once you hit
the Last Set RPE on the final set, switch to partial reps. These should be
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
Half-Kneeling 1Arm Lat Pulldown
Integrated Partials
(All Sets)
1
2
12-15
~9
10
~1-2 min
Straight-Bar Lat
Prayer
DB Lat Pullover
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. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable 1-Arm Face
Pull
Failure
1
3
10-12
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Pull the cable towards eye-level, with a slight pause at the bottom of each
rep (when your arm is bent).
Seated SuperBayesian High
Cable Curl
Failure
1
3
12-15
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
10-12
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
The Pure Bodybuilding Program - Phase 2
9
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Push #1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Technique
Failure
Warm-up
Sets
1
WORKING
SETS
3
Reps
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Substitution
Option 2
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Machine
Chest Press
Lengthened Partials
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest while maintaining tension on the chest. Once
you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Bottom-Half
Seated Cable Flye
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half Pec
Deck
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Bring your hands down to shoulder height on each rep, maintaining tension
on the shoulders.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Cable Skull
Crusher
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.
DB Shoulder
Press
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
N/A
Dropset
Failure
2
1
1
3
2
2
10-12
12-15
15-20
~8-9
~8-9
~8-9
~9-10
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
10
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Legs #1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up
Sets
1-2
WORKING
SETS
3
Reps
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
~1-2 min
Substitution
Option 1
Lying Leg Curl
Bottom-Half
Smith Machine
Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Glute-Ham Raise
N/A
1-2
3
10-12
~7-8
~8-9
~2-3 min
Single-Leg DB Hip
Thrust
Leg Extension
Lengthened Partials
(Extend Set)
1-2
3
10-12
~9
10
~1-2 min
Reverse Nordic
Substitution
Option 2
NOTES
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Once you
are under the bar, set up your feet as you would a normal squat and then bring
them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
allowing for a more upright squat, while also placing more tension on the quads.
If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at
the bottom, try bringing your feet back a bit.
DB RDL
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Squeeze your hamstrings to pull yourself up!
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
3
15-20
~9
10
~1-2 min
Leg Press Calf
Press
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
Machine Hip
Abduction
Failure
1-2
3
12-15
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
11
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Arms & Weak Points #1
Weak Point
Exercise 1
(optional)
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
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.
1-3
3
8-12
~9
~9-10
~1-3 min
EZ-Bar Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
1
3
10-12
~9
10
EZ-Bar Curl
DB Curl
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
~1-2 min
DB Skull Crusher
Overhead Cable
Triceps Extension
(Rope)
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Incline DB StretchCurl
All reps and sets are to be performed in the bottom half of the ROM. Keep
your upper back planted against the bench. Go light on these and focus on
feeling your biceps pull and squeeze.
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
Cable 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.
Bottom-Half
Incline DB Curl
Failure
1
2
12-15
~9
10
~1-2 min
Bottom-Half
Bayesian Cable
Curl
Triceps
Pressdown (Bar)
Failure
1
2
12-15
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Roman Chair Leg
Raise
N/A
1
3
10-20
~9
~9-10
NOTES
~1-3 min
N/A
Failure
Substitution
Option 2
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.
Weak Point
Exercise 2
(optional)
EZ-Bar Skull
Crusher
Substitution
Option 1
~1-2 min
Machine Crunch
Rest Day
The Pure Bodybuilding Program - Phase 2
12
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Smith Machine
Deficit Row
Pull # 2
Neutral-Grip Lat
Pulldown
Moto Cable Row
Bottom-Half EZBar Preacher Curl
Super-Stretch
Reverse Pec Deck
Machine Cheat
Shrug
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
Integrated Partials
(All Sets)
N/A
Failure
Failure
Failure
2-3
2
1
1
1
1
3
3
2
3
3
3
Trac
Reps
SET 1
8-10
8-10
10-12
12-15
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
~8-9
~9
~9
~9
Last Set
RPE
~9-10
~9-10
~9-10
10
10
10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
Helms Row
Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Neutral-Grip
Pullup
Cross-Body Lat
Pull-Around
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
~1-2 min
Helms Row
Incline ChestSupported DB
Row
~1-2 min
Bottom-Half DB
Preacher Curl
Bottom-Half
Machine Preacher
Curl
All reps and sets are to be performed in the bottom half of the ROM. Keep
your triceps firmly pinned against the pad as you curl. No pausing at the
top or bottom: constant tension on the biceps!
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Smith Machine
Cheat Shrug
~3-4 min
~2-3 min
~1-2 min
Pendlay Deficit
Row
ry to keep your forearm in line with the cable throughout the pull. Smooth,
controlled reps.
T
se controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
U
The Pure Bodybuilding Program - Phase 2
13
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Machine Shoulder
Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
12-15
10-12
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. Set
the bench at a ~15° incline. 1 second pause on the chest on each rep while
maintaining tension on the pecs.
~2-3 min
Seated Smith
Machine Shoulder
Press
Seated DB
Shoulder Press
Keep tension on the shoulders at the bottom.
DB Skull Crusher
Flare your elbows out at about 45° and keep your elbows locked in place as
you complete the extensions. Once you hit failure on the final set, continue
with lengthened partials in the bottom half of the ROM, until you can no
longer achieve a full half rep.
DB Flye
Katana Triceps
Extension
Lengthened Partials
(Extend Set)
1
3
10-12
~9
10
~1-2 min
Overhead Cable
Triceps Extension
(Bar)
Cable Crossover
Ladder
Failure
1
3
10-12
~9
10
~1-2 min
Pec Deck
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
14
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Legs # 2
Barbell RDL
Last-Set Intensity
Technique
N/A
Warm-up
Sets
2-3
WORKING
SETS
3
Reps
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~6
Last Set
RPE
~6-7
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~3-5 min
DB RDL
Deadlift
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
~3-5 min
Single-Leg Leg
Press
High-Bar Back
Squat
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.
Super-ROM Leg
Press
N/A
Smith Machine
Reverse Lunge
Quad Static Stretch
(30 sec)
2-3
2 per leg
10-12
~8-9
~9-10
~2-3 min
DB Reverse Lunge
DB Walking Lunge
Minimize contribution from the back leg. Mind-muscle connection with
your glutes here! After the final set for each leg, perform a quad static
stretch for that leg for 30 seconds.
Weighted 45°
Hyperextension
N/A
1
2
10-12
~9
~9-10
~1-2 min
Smith Machine
Good Morning
Good Morning
(Light Weight)
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
2-4
3
8-10
~7-8
~8-9
Bottom-Half
Standing Calf
Raise
Failure
1
3
10-12
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
12-15
~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!
The Pure Bodybuilding Program - Phase 2
15
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 2
Exercise
Weak Point
Exercise 1
(optional)
Arms & W eak Points # 2
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
3
3
Reps
8-12
8-12
SET 1
Tracking Load and Reps
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
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
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
~1-3 min
the second weak point exercise this week.
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).
DB Hammer Curl
Failure
1
3
10-12
~9
10
~1-2 min
Hammer Preacher
Curl
Reverse-Grip EZBar Curl
Smith Machine
JM Press
Failure
1
3
10-12
~9
10
~1-2 min
Barbell JM Press
Close-Grip Bench
Press
DB Scott Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Add a slight pause at the bottom of each rep to emphasize stretching your
biceps. After the final set for each arm, perform a bicep static stretch for
that arm for 30 seconds.
Single-Arm
Triceps
Pressdown
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Triceps
Pressdown (Bar)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight. After the final set for
each arm, perform a triceps static stretch for that arm for 30 seconds.
Decline Weighted
Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Ab Wheel Rollout
Swiss Ball Rollout
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Lower the bar down to your chin. Think of the movement as a combination
of a skull crusher and a close-grip bench press.
Rest Day
The Pure Bodybuilding Program - Phase 2
16
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
.
. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
to use assistance. Add weight if needed. Keep the form tight and controlled!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left in
the tank.
1 5x shoulder width overhand grip
Wide-Grip Pull-Up
Lengthened Partials
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~2-3 min
Wide-Grip
Wide-Grip Lat
Machine Pulldown
Pulldown
Set the chest pad up so you get a deep stretch on each rep
Chest-Supported
Lengthened Partials
Machine Row
(Extend Set)
2
3
8-10
~8-9
~9-10
~2-3 min
Chest-Supported
Chest-Supported
T-Bar Row
Incline DB Row
. Once you hit
final set, switch to partial reps. These should be
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
the Last Set RPE on the
keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Pull #1
Try to
Half-Kneeling 1-
Integrated Partials
Arm Lat Pulldown
(All Sets)
Cable 1-Arm Face
Pull
1
2
12-15
~9
10
~1-2 min
Failure
1
3
10-12
~9
10
~1-2 min
Failure
1
3
12-15
~9
10
~1-2 min
Failure
1
2
10-12
~9
10
~1-2 min
Seated SuperBayesian High
Cable Curl
Cable Crunch
Straight-Bar Lat
Prayer
Rope Face Pull
DB Lat Pullover
Bent-Over Reverse
DB Flye
Bayesian Cable
Incline DB Stretch
Curl
Curl
Weighted Decline
Crunch
Weighted Crunch
,
Pull the cable towards eye-level with a slight pause at the bottom of each
rep (when your arm is bent)
.
Set up the cable at hand height and feel a deep stretch on each rep
until the handle reaches the bench
Round your lower bac
with your
6-pack.
.
. Curl
k as you crunch. Maintain a mind-muscle connection
The Pure Bodybuilding Program - Phase 2
17
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
1
3
10-12
~9
10
~1-2 min
The-Back Lateral
° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Lie down on your side on a ~30
Cuffed BehindFailure
NOTES
DB Lateral Raise
Raise
Push #1
1 second pause on the chest while maintaining tension on the chest
Flat Machine
Lengthened Partials
Chest Press
(Extend Set)
Bottom-Half
Seated Cable Flye
DB Shoulder
Press
Failure
N/A
2-3
3
8-10
~8-9
~9-10
~3-5 min
2
2
8-10
~8-9
10
~2-3 min
2
3
10-12
~8-9
~9-10
~2-3 min
Overhead Cable
Triceps Extension
Flat DB Bench
Barbell Bench
Press
Press
Bottom-Half DB
Bottom-Half Pec
Flye
Deck
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
1
2
12-15
~8-9
10
~1-2 min
(Bar)
Triceps Extension
final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
you hit the Last Set RPE on the
All reps and sets are to be performed in the bottom half of the ROM
on feeling a deep stretch in your pecs at the bottom of each rep
.
. Focus
,
Bring your hands down to shoulder height on each rep maintaining tension
on the shoulders
.
. Pause for
1 second in the stretch part of each rep. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Feel a nasty stretch on the triceps throughout the entire negative
Overhead Cable
Dropset
. Once
DB Skull Crusher
(Rope)
:
.
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.
There are two ways you can do this upright or bent over Choose the one
Cable Triceps
Kickback
Failure
1
2
15-20
~8-9
10
~1-2 min
DB Triceps
Cable Skull
Kickback
Crusher
The Pure Bodybuilding Program - Phase 2
18
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Lean for
Seated Leg Curl
Lengthened Partials
(Extend Set)
1-2
3
8-10
~8-9
10
~1-2 min
Lying Leg Curl
Nordic Ham Curl
w
ard over the machine to get a maximum stretch in your
hamstrings
.O
nce you hit failure on the
partials in the top half of the R
half rep
.
,
O ,
fi
,
nal set continue
w
ith lengthened
M until you can no longer achieve a full
w
All reps and sets are to be performed in the bottom half of the R
w
.
w
,w
are under the bar set up your feet as you
Bottom-Half
Smith Machine
Bottom-Half DB
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Squat
Bulgarian Split
Squat
High-Bar Back
Squat
w
I
w .I
them for
allo
ard ~3-6 inches This
Legs #1
1-2
3
10-12
~7-8
~8-9
~2-3 min
Single-Leg DB Hip
Thrust
DB RDL
Leg Extension
(Extend Set)
,
hile also placing more tension on the quads
ard
,
.
f your feet feel like they are slipping or your lo
Cut out the top ~25
the hamstrings
.
%
of the R
z
O ,w
M
here there
3
10-12
~9
10
~1-2 min
Reverse Nordic
Sissy Squat
w
ill go
w
Raise
hit failure on the
O ,
,
1
3
15-20
~9
10
~1-2 min
stretch)
Abduction
Failure
ill be minimal tension on
!
w
.U
.O
.
Grab the
n into the seat
se a 2-3
Feel your quads pulling apart on the negative
nce you
.
fi
,
nal set continue
w
ith lengthened partials in the bottom
M until you can no longer achieve a full half rep
.I
fi
j
.
nstead of ust going up onto
your toes think about rolling your ankle back and forth on the balls of your
Weighted Static Hold
Leg Press Calf
Press
Seated Calf Raise
feet
.
For the
O w
R
1-2
3
12-15
~9
10
~1-2 min
Cable Hip
Abduction
Lateral Band Walk
w
M (
I
,
eighted static hold after the
than reracking the
w
,
nal rep of the
fi
,
nal set rather
eight immediately pause at the very bottom of the
ith full tension still on the calves) and maintain this hold for 30
seconds
Machine Hip
.
er back is rounding at
hile still feeling comfortable
1-2 second pause at the bottom of each rep
(30 sec hold in the
w
Squee e your hamstrings to pull yourself up
second negative
half of the R
Standing Calf
w
handles as hard as you can to pull your butt do
1-2
,
ill cause you to lean back into the bar slightly
ing for a more upright squat
Set the seat back as far as it
Lengthened Partials
nce you
ould a normal squat and then bring
the bottom try bringing your feet back a bit
N/A
M
f your heels are raising at the bottom you may need to bring your feet more
for
Glute-Ham Raise
O .O
.
,
f possible use pads to increase the range of motion on the machine
for
w
.
.
Lean
ard and grab onto the machine rails to stretch the glutes further
The Pure Bodybuilding Program - Phase 2
19
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
3
8-12
~9
~9-10
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
If your weak point is feeling recovered (not sore or fatigued) then feel free
Weak Point
Exercise 2
N/A
1-3
3
8-12
~9
~9-10
,
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
~1-3 min
the second weak point exercise this week.
EZ-Bar Skull
Crusher
Failure
1
3
10-12
~9
10
~1-2 min
EZ-Bar Curl
DB Curl
Overhead Cable
Failure
1
3
10-12
~9
10
~1-2 min
DB Skull Crusher
Triceps Extension
(Rope)
Set up the cable at the lowest position. Maintain constant tension on the
,
biceps. Slow controlled reps
!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
W
Arms & eak Points #1
(optional)
EZ-Bar Cable Curl
NOTES
Bottom-Half
Incline DB Curl
Triceps
Pressdown (Bar)
Roman Chair Leg
Raise
Bottom-Half
Failure
1
2
12-15
~9
10
~1-2 min
Bayesian Cable
Curl
Failure
1
2
12-15
~9
10
~1-2 min
Incline DB StretchCurl
Triceps
DB Triceps
Pressdown (Rope)
Kickback
All reps and sets are to be performed in the bottom half of the ROM. Keep
your upper back planted against the bench.
feeling your biceps pull and s
Focus on s
q z
G
o light on these and focus on
uee e.
q z
uee ing your triceps to move the weight
Allow your lower back to round as you curl your legs up. 10-20 reps is a
N/A
1
3
10-20
~9
~9-10
~1-2 min
Machine Crunch
Cable Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Rest Day
The Pure Bodybuilding Program - Phase 2
20
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
Last Set
RPE
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
Focus on getting a big stretch and touch your stomach/chest on each rep!
Smith Machine
Lengthened Partials
Deficit Row
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~3-4 min
Pendlay Deficit
Row
Helms Row
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
Neutral-Grip Lat
Integrated Partials
Pulldown
(All Sets)
2
3
8-10
~8-9
~9-10
~2-3 min
Neutral-Grip
Cross-Body Lat
Pullup
Pull-Around
more than the weight you're using. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
Pull #2
Incline ChestMoto Cable Row
N/A
1
2
10-12
~8-9
~9-10
~1-2 min
Helms Row
Supported DB
Row
Bottom-Half EZBar Preacher Curl
Super-Stretch
Reverse Pec Deck
Machine Cheat
Shrug
Failure
Failure
Failure
1
1
1
3
3
3
12-15
10-12
10-12
~9
~9
~9
10
10
10
~1-2 min
~1-2 min
~1-2 min
Bottom-Half DB
Preacher Curl
Bottom-Half
Machine Preacher
Curl
Bent-Over Reverse
Cable Reverse
DB Flye
Flye
DB Cheat Shrug
Smith Machine
Cheat Shrug
Try to keep your forearm in line with the cable throughout the pull. Smooth,
controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Keep
your triceps firmly pinned against the pad as you curl. No pausing at the
top or bottom: constant tension on the biceps!
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
The Pure Bodybuilding Program - Phase 2
21
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lengthened Partials
Lateral Raise
(Extend Set)
Bottom-Half Low
Push #2
Incline DB Press
Machine Shoulder
Press
N/A
N/A
2-3
3
3
12-15
10-12
SET 1
SET 4
Early
Set RPE
~9
~8-9
Last Set
RPE
10
~9-10
Rest
~1-2 min
~2-3 min
Substitution
Option 1
High-Cable Lateral
Raise
2-3
3
10-12
~8-9
~9-10
~2-3 min
Extension
(Extend Set)
Failure
Substitution
Option 2
DB Lateral Raise
Incline Smith
Incline Barbell
Machine Press
Press
Seated DB
Shoulder Press
3
10-12
~9
10
~1-2 min
Triceps Extension
DB Skull Crusher
(Bar)
1
3
10-12
~9
10
~1-2 min
Pec Deck
All reps and sets are to be performed in the bottom half of the ROM. Set
the bench at a ~15° incline. 1 second pause on the chest on each rep while
maintaining tension on the pecs.
Keep tension on the shoulders at the bottom.
Flare your elbows out at about
Overhead Cable
1
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
Bottom-Half Low
Machine Shoulder
NOTES
Focus on squeezing your lateral delt to move the weight. Once you hit
Bottom-Half Low
Press
Lengthened Partials
Ladder
1
Reps
Tracking Load and Reps
SET 2
SET 3
Seated Smith
Katana Triceps
Cable Crossover
Warm-up WORKING
Sets
SETS
4
5° and keep your elbows locked in place as
you complete the extensions. Once you hit failure on the final set, continue
with lengthened partials in the bottom half of the ROM, until you can no
longer achieve a full half rep.
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
22
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Barbell RDL
Super-ROM Leg
Legs #2
Press
Last-Set Intensity
Technique
N/A
N/A
Smith Machine
Quad Static Stretch
Reverse Lunge
(30 sec)
Weighted 45°
Hyperextension
N/A
Warm-up
Sets
2-3
2-4
WORKING
SETS
3
3
Reps
8-10
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~6
~7-8
Last Set
RPE
~6-7
~8-9
Rest
~3-5 min
~3-5 min
Substitution
Option 1
Substitution
Option 2
NOTES
DB RDL
Deadlift
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
Single-Leg Leg
High-Bar Back
Press
Squat
z
2-3
2 per leg
10-12
~8-9
~9-10
~2-3 min
1
2
10-12
~9
~9-10
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Smith Machine
Good Morning
Good Morning
(Light Weight)
Adduction
z
. Slow controlled reps on
the way down, followed by an explosive positive.
Squee e your glutes hard at the top of each rep
All reps and sets are to be performed in the bottom half of the ROM
Failure
1
3
10-12
~9
10
~1-2 min
Failure
1-2
3
12-15
~9
10
~1-2 min
. 1-2
. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Seated Calf Raise
Donkey Calf Raise
second pause at the bottom of each rep
Cable Hip
Copenhagen Hip
Mind-muscle connection
Adduction
Adduction
Raise
Machine Hip
. Mind-muscle connection with
your glutes here! After the final set for each leg, perform a quad static
stretch for that leg for 30 seconds.
Minimi e contribution from the back leg
Bottom-Half
Standing Calf
wer 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.
Feet lo
with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
The Pure Bodybuilding Program - Phase 2
23
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
3
8-12
~9
~9-10
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
I
Weak Point
Exercise 2
N/A
1-3
3
8-12
~9
~9-10
I
,
f your weak point is feeling tired or sore do not perform
the second weak point exercise this week.
Failure
1
3
10-12
~9
10
~1-2 min
Hammer Preacher
Reverse-Grip EZ-
Curl
Bar Curl
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).
Smith Machine
JM Press
Failure
1
3
10-12
~9
10
~1-2 min
Barbell JM Press
Close-Grip Bench
Press
L
ower the bar down to your chin. Think of the movement as a combination
of a skull crusher and a close-grip bench press.
W
Arms & eak Points #2
f your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2.
~1-3 min
(optional)
DB Hammer Curl
NOTES
DB Scott Curl
Single-Arm
Triceps
Pressdown
Decline Weighted
Crunch
Biceps Static Stretch
(30 sec)
Triceps Static Stretch
(30 sec)
Failure
1
2
12-15
~9
10
~1-2 min
1
2
12-15
~9
10
~1-2 min
1
3
12-15
~9
10
~1-2 min
EZ-Bar Preacher
Curl
z
Add a slight pause at the bottom of each rep to emphasi e stretching your
DB Preacher Curl
biceps. After the
fi
,
nal set for each arm perform a bicep static stretch for
that arm for 30 seconds.
Triceps
DB Triceps
Pressdown (Bar)
Kickback
Ab Wheel Rollout
Swiss Ball Rollout
Focus on s
,
q z
uee ing your triceps to move the weight. After the
fi
nal set for
each arm perform a triceps static stretch for that arm for 30 seconds.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your
6
-pack.
Rest Day
The Pure Bodybuilding Program - Phase 2
24
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
.
. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
to use assistance. Add weight if needed. Keep the form tight and controlled!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left in
the tank.
1 5x shoulder width overhand grip
Wide-Grip Pull-Up
Lengthened Partials
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~2-3 min
Wide-Grip
Wide-Grip Lat
Machine Pulldown
Pulldown
Set the chest pad up so you get a deep stretch on each rep
Chest-Supported
Lengthened Partials
Machine Row
(Extend Set)
2
3
8-10
~8-9
~9-10
~2-3 min
Chest-Supported
Chest-Supported
T-Bar Row
Incline DB Row
. Once you hit
final set, switch to partial reps. These should be
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
the Last Set RPE on the
keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Pull #1
Try to
Half-Kneeling 1-
Integrated Partials
Arm Lat Pulldown
(All Sets)
Cable 1-Arm Face
Pull
1
2
12-15
~9
10
~1-2 min
Failure
1
3
10-12
~9
10
~1-2 min
Failure
1
3
12-15
~9
10
~1-2 min
Failure
1
2
10-12
~9
10
~1-2 min
Seated SuperBayesian High
Cable Curl
Cable Crunch
Straight-Bar Lat
Prayer
Rope Face Pull
DB Lat Pullover
Bent-Over Reverse
DB Flye
Bayesian Cable
Incline DB Stretch
Curl
Curl
Weighted Decline
Crunch
Weighted Crunch
,
Pull the cable towards eye-level with a slight pause at the bottom of each
rep (when your arm is bent)
.
Set up the cable at hand height and feel a deep stretch on each rep
until the handle reaches the bench
Round your lower bac
with your
6-pack.
.
. Curl
k as you crunch. Maintain a mind-muscle connection
The Pure Bodybuilding Program - Phase 2
25
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
1
3
10-12
~9
10
~1-2 min
The-Back Lateral
° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Lie down on your side on a ~30
Cuffed BehindFailure
NOTES
DB Lateral Raise
Raise
Push #1
1 second pause on the chest while maintaining tension on the chest
Flat Machine
Lengthened Partials
Chest Press
(Extend Set)
Bottom-Half
Seated Cable Flye
DB Shoulder
Press
Failure
N/A
2-3
3
8-10
~8-9
~9-10
~3-5 min
2
2
8-10
~8-9
10
~2-3 min
2
3
10-12
~8-9
~9-10
~2-3 min
Overhead Cable
Triceps Extension
Flat DB Bench
Barbell Bench
Press
Press
Bottom-Half DB
Bottom-Half Pec
Flye
Deck
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
1
2
12-15
~8-9
10
~1-2 min
(Bar)
Triceps Extension
final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
you hit the Last Set RPE on the
All reps and sets are to be performed in the bottom half of the ROM
on feeling a deep stretch in your pecs at the bottom of each rep
.
. Focus
,
Bring your hands down to shoulder height on each rep maintaining tension
on the shoulders
.
. Pause for
1 second in the stretch part of each rep. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Feel a nasty stretch on the triceps throughout the entire negative
Overhead Cable
Dropset
. Once
DB Skull Crusher
(Rope)
:
.
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.
There are two ways you can do this upright or bent over Choose the one
Cable Triceps
Kickback
Failure
1
2
15-20
~8-9
10
~1-2 min
DB Triceps
Cable Skull
Kickback
Crusher
The Pure Bodybuilding Program - Phase 2
26
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Lean for
Seated Leg Curl
Lengthened Partials
(Extend Set)
1-2
3
8-10
~8-9
10
~1-2 min
Lying Leg Curl
Nordic Ham Curl
w
ard over the machine to get a maximum stretch in your
hamstrings
.O
nce you hit failure on the
partials in the top half of the R
half rep
.
,
O ,
fi
,
nal set continue
w
ith lengthened
M until you can no longer achieve a full
w
All reps and sets are to be performed in the bottom half of the R
w
.
w
,w
are under the bar set up your feet as you
Bottom-Half
Smith Machine
Bottom-Half DB
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Squat
Bulgarian Split
Squat
High-Bar Back
Squat
w
I
w .I
them for
allo
ard ~3-6 inches This
Legs #1
1-2
3
10-12
~7-8
~8-9
~2-3 min
Single-Leg DB Hip
Thrust
DB RDL
Leg Extension
(Extend Set)
,
hile also placing more tension on the quads
ard
,
.
f your feet feel like they are slipping or your lo
Cut out the top ~25
the hamstrings
.
%
of the R
z
O ,w
M
here there
3
10-12
~9
10
~1-2 min
Reverse Nordic
Sissy Squat
w
ill go
w
Raise
hit failure on the
O ,
,
1
3
15-20
~9
10
~1-2 min
stretch)
Abduction
Failure
ill be minimal tension on
!
w
.U
.O
.
Grab the
n into the seat
se a 2-3
Feel your quads pulling apart on the negative
nce you
.
fi
,
nal set continue
w
ith lengthened partials in the bottom
M until you can no longer achieve a full half rep
.I
fi
j
.
nstead of ust going up onto
your toes think about rolling your ankle back and forth on the balls of your
Weighted Static Hold
Leg Press Calf
Press
Seated Calf Raise
feet
.
For the
O w
R
1-2
3
12-15
~9
10
~1-2 min
Cable Hip
Abduction
Lateral Band Walk
w
M (
I
,
eighted static hold after the
than reracking the
w
,
nal rep of the
fi
,
nal set rather
eight immediately pause at the very bottom of the
ith full tension still on the calves) and maintain this hold for 30
seconds
Machine Hip
.
er back is rounding at
hile still feeling comfortable
1-2 second pause at the bottom of each rep
(30 sec hold in the
w
Squee e your hamstrings to pull yourself up
second negative
half of the R
Standing Calf
w
handles as hard as you can to pull your butt do
1-2
,
ill cause you to lean back into the bar slightly
ing for a more upright squat
Set the seat back as far as it
Lengthened Partials
nce you
ould a normal squat and then bring
the bottom try bringing your feet back a bit
N/A
M
f your heels are raising at the bottom you may need to bring your feet more
for
Glute-Ham Raise
O .O
.
,
f possible use pads to increase the range of motion on the machine
for
w
.
.
Lean
ard and grab onto the machine rails to stretch the glutes further
The Pure Bodybuilding Program - Phase 2
27
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
3
8-12
~9
~9-10
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
If your weak point is feeling recovered (not sore or fatigued) then feel free
Weak Point
Exercise 2
N/A
1-3
3
8-12
~9
~9-10
,
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
~1-3 min
the second weak point exercise this week.
EZ-Bar Skull
Crusher
Failure
1
3
10-12
~9
10
~1-2 min
EZ-Bar Curl
DB Curl
Overhead Cable
Failure
1
3
10-12
~9
10
~1-2 min
DB Skull Crusher
Triceps Extension
(Rope)
Set up the cable at the lowest position. Maintain constant tension on the
,
biceps. Slow controlled reps
!
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
W
Arms & eak Points #1
(optional)
EZ-Bar Cable Curl
NOTES
Bottom-Half
Incline DB Curl
Triceps
Pressdown (Bar)
Roman Chair Leg
Raise
Bottom-Half
Failure
1
2
12-15
~9
10
~1-2 min
Bayesian Cable
Curl
Failure
1
2
12-15
~9
10
~1-2 min
Incline DB StretchCurl
Triceps
DB Triceps
Pressdown (Rope)
Kickback
All reps and sets are to be performed in the bottom half of the ROM. Keep
your upper back planted against the bench.
feeling your biceps pull and s
Focus on s
q z
G
o light on these and focus on
uee e.
q z
uee ing your triceps to move the weight
Allow your lower back to round as you curl your legs up. 10-20 reps is a
N/A
1
3
10-20
~9
~9-10
~1-2 min
Machine Crunch
Cable Crunch
broad range on purpose
:j
ust go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Rest Day
The Pure Bodybuilding Program - Phase 2
28
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
Reps
SET 1
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
Last Set
RPE
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
Focus on getting a big stretch and touch your stomach/chest on each rep!
Smith Machine
Lengthened Partials
Deficit Row
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~3-4 min
Pendlay Deficit
Row
Helms Row
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
Neutral-Grip Lat
Integrated Partials
Pulldown
(All Sets)
2
3
8-10
~8-9
~9-10
~2-3 min
Neutral-Grip
Cross-Body Lat
Pullup
Pull-Around
more than the weight you're using. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
Pull #2
Incline ChestMoto Cable Row
N/A
1
2
10-12
~8-9
~9-10
~1-2 min
Helms Row
Supported DB
Row
Bottom-Half EZBar Preacher Curl
Super-Stretch
Reverse Pec Deck
Machine Cheat
Shrug
Failure
Failure
Failure
1
1
1
3
3
3
12-15
10-12
10-12
~9
~9
~9
10
10
10
~1-2 min
~1-2 min
~1-2 min
Bottom-Half DB
Preacher Curl
Bottom-Half
Machine Preacher
Curl
Bent-Over Reverse
Cable Reverse
DB Flye
Flye
DB Cheat Shrug
Smith Machine
Cheat Shrug
Try to keep your forearm in line with the cable throughout the pull. Smooth,
controlled reps.
All reps and sets are to be performed in the bottom half of the ROM. Keep
your triceps firmly pinned against the pad as you curl. No pausing at the
top or bottom: constant tension on the biceps!
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
The Pure Bodybuilding Program - Phase 2
29
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lengthened Partials
Lateral Raise
(Extend Set)
Bottom-Half Low
Push #2
Incline DB Press
Machine Shoulder
Press
N/A
N/A
2-3
3
3
12-15
10-12
SET 1
SET 4
Early
Set RPE
~9
~8-9
Last Set
RPE
10
~9-10
Rest
~1-2 min
~2-3 min
Substitution
Option 1
High-Cable Lateral
Raise
2-3
3
10-12
~8-9
~9-10
~2-3 min
Extension
(Extend Set)
Failure
Substitution
Option 2
DB Lateral Raise
Incline Smith
Incline Barbell
Machine Press
Press
Seated DB
Shoulder Press
3
10-12
~9
10
~1-2 min
Triceps Extension
DB Skull Crusher
(Bar)
1
3
10-12
~9
10
~1-2 min
Pec Deck
All reps and sets are to be performed in the bottom half of the ROM. Set
the bench at a ~15° incline. 1 second pause on the chest on each rep while
maintaining tension on the pecs.
Keep tension on the shoulders at the bottom.
Flare your elbows out at about
Overhead Cable
1
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
Bottom-Half Low
Machine Shoulder
NOTES
Focus on squeezing your lateral delt to move the weight. Once you hit
Bottom-Half Low
Press
Lengthened Partials
Ladder
1
Reps
Tracking Load and Reps
SET 2
SET 3
Seated Smith
Katana Triceps
Cable Crossover
Warm-up WORKING
Sets
SETS
4
5° and keep your elbows locked in place as
you complete the extensions. Once you hit failure on the final set, continue
with lengthened partials in the bottom half of the ROM, until you can no
longer achieve a full half rep.
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
30
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Barbell RDL
Super-ROM Leg
Legs #2
Press
Last-Set Intensity
Technique
N/A
N/A
Smith Machine
Quad Static Stretch
Reverse Lunge
(30 sec)
Weighted 45°
Hyperextension
N/A
Warm-up
Sets
2-3
2-4
WORKING
SETS
3
3
Reps
8-10
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~6
~7-8
Last Set
RPE
~6-7
~8-9
Rest
~3-5 min
~3-5 min
Substitution
Option 1
Substitution
Option 2
NOTES
DB RDL
Deadlift
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
Single-Leg Leg
High-Bar Back
Press
Squat
z
2-3
2 per leg
10-12
~8-9
~9-10
~2-3 min
1
2
10-12
~9
~9-10
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Smith Machine
Good Morning
Good Morning
(Light Weight)
Adduction
z
. Slow controlled reps on
the way down, followed by an explosive positive.
Squee e your glutes hard at the top of each rep
All reps and sets are to be performed in the bottom half of the ROM
Failure
1
3
10-12
~9
10
~1-2 min
Failure
1-2
3
12-15
~9
10
~1-2 min
. 1-2
. Instead of just going up onto your
toes, think about rolling your ankle back and forth on the balls of your feet.
Seated Calf Raise
Donkey Calf Raise
second pause at the bottom of each rep
Cable Hip
Copenhagen Hip
Mind-muscle connection
Adduction
Adduction
Raise
Machine Hip
. Mind-muscle connection with
your glutes here! After the final set for each leg, perform a quad static
stretch for that leg for 30 seconds.
Minimi e contribution from the back leg
Bottom-Half
Standing Calf
wer 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.
Feet lo
with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
The Pure Bodybuilding Program - Phase 2
31
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
3
8-12
~9
~9-10
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
I
Weak Point
Exercise 2
N/A
1-3
3
8-12
~9
~9-10
I
,
f your weak point is feeling tired or sore do not perform
the second weak point exercise this week.
Failure
1
3
10-12
~9
10
~1-2 min
Hammer Preacher
Reverse-Grip EZ-
Curl
Bar Curl
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).
Smith Machine
JM Press
Failure
1
3
10-12
~9
10
~1-2 min
Barbell JM Press
Close-Grip Bench
Press
L
ower the bar down to your chin. Think of the movement as a combination
of a skull crusher and a close-grip bench press.
W
Arms & eak Points #2
f your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2.
~1-3 min
(optional)
DB Hammer Curl
NOTES
DB Scott Curl
Single-Arm
Triceps
Pressdown
Decline Weighted
Crunch
Biceps Static Stretch
(30 sec)
Triceps Static Stretch
(30 sec)
Failure
1
2
12-15
~9
10
~1-2 min
1
2
12-15
~9
10
~1-2 min
1
3
12-15
~9
10
~1-2 min
EZ-Bar Preacher
Curl
z
Add a slight pause at the bottom of each rep to emphasi e stretching your
DB Preacher Curl
biceps. After the
fi
,
nal set for each arm perform a bicep static stretch for
that arm for 30 seconds.
Triceps
DB Triceps
Pressdown (Bar)
Kickback
Ab Wheel Rollout
Swiss Ball Rollout
Focus on s
,
q z
uee ing your triceps to move the weight. After the
fi
nal set for
each arm perform a triceps static stretch for that arm for 30 seconds.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your
6
-pack.
Rest Day
The Pure Bodybuilding Program - Phase 2
32
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Wide-Grip Pull-Up
Pull #1
Chest-Supported
Machine Row
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Lengthened Partials
(Extend Set)
Warm-up
Sets
2-3
2
WORKING
SETS
3
3
Reps
8-10
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
~8-9
Last Set
RPE
~9-10
~9-10
Rest
~2-3 min
~2-3 min
Substitution
Option 1
Wide-Grip
Machine Pulldown
Chest-Supported
T-Bar Row
Substitution
Option 2
NOTES
Wide-Grip Lat
Pulldown
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
to use assistance. Add weight if needed. Keep the form tight and controlled!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left in
the tank.
Chest-Supported
Incline DB Row
Set the chest pad up so you get a deep stretch on each rep. Once you hit
the Last Set RPE on the final set, switch to partial reps. These should be
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
Half-Kneeling 1Arm Lat Pulldown
Integrated Partials
(All Sets)
1
2
12-15
~9
10
~1-2 min
Straight-Bar Lat
Prayer
DB Lat Pullover
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. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable 1-Arm Face
Pull
Failure
1
3
10-12
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Pull the cable towards eye-level, with a slight pause at the bottom of each
rep (when your arm is bent).
Seated SuperBayesian High
Cable Curl
Failure
1
3
12-15
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
10-12
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
The Pure Bodybuilding Program - Phase 2
33
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Push #1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Technique
Failure
Warm-up
Sets
1
WORKING
SETS
3
Reps
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Substitution
Option 2
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Machine
Chest Press
Lengthened Partials
(Extend Set)
2-3
3
8-10
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest while maintaining tension on the chest. Once
you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Bottom-Half
Seated Cable Flye
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half Pec
Deck
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Bring your hands down to shoulder height on each rep, maintaining tension
on the shoulders.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Cable Skull
Crusher
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.
DB Shoulder
Press
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
N/A
Dropset
Failure
2
1
1
3
2
2
10-12
12-15
15-20
~8-9
~8-9
~8-9
~9-10
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
34
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Legs #1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up
Sets
1-2
WORKING
SETS
3
Reps
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
~1-2 min
Substitution
Option 1
Lying Leg Curl
Bottom-Half
Smith Machine
Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Glute-Ham Raise
N/A
1-2
3
10-12
~7-8
~8-9
~2-3 min
Single-Leg DB Hip
Thrust
Leg Extension
Lengthened Partials
(Extend Set)
1-2
3
10-12
~9
10
~1-2 min
Reverse Nordic
Substitution
Option 2
NOTES
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Once you
are under the bar, set up your feet as you would a normal squat and then bring
them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
allowing for a more upright squat, while also placing more tension on the quads.
If your heels are raising at the bottom, you may need to bring your feet more
forward. If your feet feel like they are slipping or your lower back is rounding at
the bottom, try bringing your feet back a bit.
DB RDL
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Squeeze your hamstrings to pull yourself up!
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
3
15-20
~9
10
~1-2 min
Leg Press Calf
Press
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
Machine Hip
Abduction
Failure
1-2
3
12-15
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
35
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Arms & Weak Points #1
Weak Point
Exercise 1
(optional)
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
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.
1-3
3
8-12
~9
~9-10
~1-3 min
EZ-Bar Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
1
3
10-12
~9
10
EZ-Bar Curl
DB Curl
Set up the cable at the lowest position. Maintain constant tension on the
biceps. Slow, controlled reps!
~1-2 min
DB Skull Crusher
Overhead Cable
Triceps Extension
(Rope)
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Incline DB StretchCurl
All reps and sets are to be performed in the bottom half of the ROM. Keep
your upper back planted against the bench. Go light on these and focus on
feeling your biceps pull and squeeze.
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
Cable 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.
Bottom-Half
Incline DB Curl
Failure
1
2
12-15
~9
10
~1-2 min
Bottom-Half
Bayesian Cable
Curl
Triceps
Pressdown (Bar)
Failure
1
2
12-15
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Roman Chair Leg
Raise
N/A
1
3
10-20
~9
~9-10
NOTES
~1-3 min
N/A
Failure
Substitution
Option 2
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.
Weak Point
Exercise 2
(optional)
EZ-Bar Skull
Crusher
Substitution
Option 1
~1-2 min
Machine Crunch
Rest Day
The Pure Bodybuilding Program - Phase 2
36
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Smith Machine
Deficit Row
Pull #2
Neutral-Grip Lat
Pulldown
Moto Cable Row
Bottom-Half EZBar Preacher Curl
Super-Stretch
Reverse Pec Deck
Machine Cheat
Shrug
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
Integrated Partials
(All Sets)
N/A
Failure
Failure
Failure
2-3
2
1
1
1
1
3
3
2
3
3
3
Trac
Reps
SET 1
8-10
8-10
10-12
12-15
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
~8-9
~9
~9
~9
Last Set
RPE
~9-10
~9-10
~9-10
10
10
10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
Helms Row
Focus on getting a big stretch and touch your stomach/chest on each rep!
Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Neutral-Grip
Pullup
Cross-Body Lat
Pull-Around
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
more than the weight you're using. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
~1-2 min
Helms Row
Incline ChestSupported DB
Row
~1-2 min
Bottom-Half DB
Preacher Curl
Bottom-Half
Machine Preacher
Curl
All reps and sets are to be performed in the bottom half of the ROM. Keep
your triceps firmly pinned against the pad as you curl. No pausing at the
top or bottom: constant tension on the biceps!
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Smith Machine
Cheat Shrug
~3-4 min
~2-3 min
~1-2 min
Pendlay Deficit
Row
ry to keep your forearm in line with the cable throughout the pull. Smooth,
controlled reps.
T
se controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
U
The Pure Bodybuilding Program - Phase 2
37
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Machine Shoulder
Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
12-15
10-12
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. Set
the bench at a ~15° incline. 1 second pause on the chest on each rep while
maintaining tension on the pecs.
~2-3 min
Seated Smith
Machine Shoulder
Press
Seated DB
Shoulder Press
Keep tension on the shoulders at the bottom.
DB Skull Crusher
Flare your elbows out at about 45° and keep your elbows locked in place as
you complete the extensions. Once you hit failure on the final set, continue
with lengthened partials in the bottom half of the ROM, until you can no
longer achieve a full half rep.
DB Flye
Katana Triceps
Extension
Lengthened Partials
(Extend Set)
1
3
10-12
~9
10
~1-2 min
Overhead Cable
Triceps Extension
(Bar)
Cable Crossover
Ladder
Failure
1
3
10-12
~9
10
~1-2 min
Pec Deck
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
38
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Legs #2
Barbell RDL
Last-Set Intensity
Technique
N/A
Warm-up
Sets
2-3
WORKING
SETS
3
Reps
8-10
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~6
Last Set
RPE
~6-7
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~3-5 min
DB RDL
Deadlift
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
~3-5 min
Single-Leg Leg
Press
High-Bar Back
Squat
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.
Super-ROM Leg
Press
N/A
Smith Machine
Reverse Lunge
Quad Static Stretch
(30 sec)
2-3
2 per leg
10-12
~8-9
~9-10
~2-3 min
DB Reverse Lunge
DB Walking Lunge
Minimize contribution from the back leg. Mind-muscle connection with
your glutes here! After the final set for each leg, perform a quad static
stretch for that leg for 30 seconds.
Weighted 45°
Hyperextension
N/A
1
2
10-12
~9
~9-10
~1-2 min
Smith Machine
Good Morning
Good Morning
(Light Weight)
Squeeze your glutes hard at the top of each rep. Slow controlled reps on
the way down, followed by an explosive positive.
2-4
3
8-10
~7-8
~8-9
Bottom-Half
Standing Calf
Raise
Failure
1
3
10-12
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
12-15
~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!
The Pure Bodybuilding Program - Phase 2
39
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 5
Exercise
Weak Point
Exercise 1
(optional)
Arms & W eak Points #2
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up WORKING
Sets
SETS
1-3
1-3
3
3
Reps
8-12
8-12
SET 1
Tracking Load and Reps
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
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
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
~1-3 min
the second weak point exercise this week.
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).
DB Hammer Curl
Failure
1
3
10-12
~9
10
~1-2 min
Hammer Preacher
Curl
Reverse-Grip EZBar Curl
Smith Machine
JM Press
Failure
1
3
10-12
~9
10
~1-2 min
Barbell JM Press
Close-Grip Bench
Press
DB Scott Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl
Add a slight pause at the bottom of each rep to emphasize stretching your
biceps. After the final set for each arm, perform a bicep static stretch for
that arm for 30 seconds.
Single-Arm
Triceps
Pressdown
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Triceps
Pressdown (Bar)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight. After the final set for
each arm, perform a triceps static stretch for that arm for 30 seconds.
Decline Weighted
Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Ab Wheel Rollout
Swiss Ball Rollout
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Lower the bar down to your chin. Think of the movement as a combination
of a skull crusher and a close-grip bench press.
Rest Day
The Pure Bodybuilding Program - Phase 2
40
BLOCK 2: 5-WEEK GRIND PHASE
IMPORTANT NOTE: BLOCK 2 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSITY FOR THE FINAL 4 WEEKS
WEEK 6
Exercise
Wide-Grip Lat
Pulldown
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
10-12
~7
~9
~2-3 min
Wide-Grip Pull-Up
10-12
~7
~9
~2-3 min
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-3
2
N/A
2
2
SET 1
SET 2
SET 3
SET 4
Dual-Handle
Elbows-Out Cable
Row
Substitution
Option 2
Wide-Grip
Machine Pulldown
Arm-Out Single-
Chest-Supported
Arm DB Row
Machine Row
NOTES
Think about pulling your elbows "down" and "in".
Flare your elbows out ~
45°. Smooth, controlled reps.
Try to keep the cable and your wrist aligned in a straight line throughout the
,
,
Pull #1
pull. Feel a nice deep lat stretch at the top. On all sets alternate full-ROM
Straight-Bar Lat
Integrated Partials
Prayer
(All Sets)
1
2
10-12
~7-8
~9
~1-2 min
Half-Kneeling 1Arm Lat Pulldown
DB Lat Pullover
,
reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep half-ROM (in
,
,
the stretched/top half) then 1 rep full-ROM then 1 rep half-ROM). Repeat
'
until you ve reached the target reps (partial reps count towards the rep
count).
Cable Reverse
Flye
N/A
1
2
12-15
~7-8
~9
~1-2 min
N/A
1
2
10-12
~7-8
~9
~1-2 min
N/A
1
2
12-15
~7-8
~9
~1-2 min
Seated SuperBayesian High
Cable Curl
Cable Crunch
Rope Face Pull
Bent-Over Reverse
DB Flye
Bayesian Cable
Incline DB Stretch
Curl
Curl
Weighted Decline
Crunch
Weighted Crunch
,
Swing the weight "out" not "back".
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Round your lower back as you crunch. Maintain a mind-muscle connection
with your
6-pack.
The Pure Bodybuilding Program - Phase 2
41
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
N/A
1
3
12-15
~7-8
~9
~1-2 min
Push #1
Deck
Machine Shoulder
Press
N/A
2-3
2
10-12
~7
~9
~3-5 min
N/A
2
2
8-10
~7-8
~9
~2-3 min
N/A
2
2
8-10
~7
~9
~2-3 min
Overhead Cable
Triceps Extension
The-Back Lateral
DB Lateral Raise
1
2
10-12
~7-8
~9
~1-2 min
Flat DB Bench
Barbell Bench
Press
Press
Bottom-Half DB
Bottom-Half
Flye
Seated Cable Flye
Cable Shoulder
DB Shoulder
Press
Press
(Bar)
Triceps Extension
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Overhead Cable
N/A
NOTES
Lie down on your side on a ~30° bench. Start with the DB in front of you,
Raise
Press
Bottom-Half Pec
Substitution
Option 2
Cuffed Behind-
Flat Smith
Machine Bench
Substitution
Option 1
DB Skull Crusher
(Rope)
1 second pause on the chest on each rep while maintaining tension on the
pecs.
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
There are two ways you can do this: upright or bent over. Choose the one
Cable Triceps
Kickback
N/A
1
2
12-15
~7-8
~9
~1-2 min
DB Triceps
Kickback
Bench Dip
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. No pausing between reps.
The Pure Bodybuilding Program - Phase 2
42
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Last-Set Intensity
Technique
Seated Leg Curl
N/A
Bottom-Half Hack
Squat
Legs #1
Single-Leg DB Hip
Thrust
Warm-up WORKING
Sets
SETS
1-2
2
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
~7-8
~9
~1-2 min
Lying Leg Curl
Nordic Ham Curl
Bottom-Half DB
N/A
2-4
2
8-10
~7
~8
~3-5 min
Bulgarian Split
Squat
N/A
1-2
2
8-10
~7
~8
~2-3 min
Glute-Ham Raise
High-Bar Back
Squat
Reverse Hyper
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
All reps and sets are to be performed in the bottom half of the ROM. Allow
your knees to come forward (past your toes). Focus the tension on your
quads.
z
Slow 2-3 second negative. Explode with control on the way up. Squee e
your glutes hard at the top of the movement.
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension
N/A
1-2
2
8-10
~7-8
~9
~1-2 min
Reverse Nordic
Sissy Squat
handles as hard as you can to pull your butt down into the seat.
U
se a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Machine Hip
Abduction
N/A
N/A
1
1-2
3
2
12-15
10-12
~7-8
~7-8
~9
~9
~1-2 min
~1-2 min
Leg Press Calf
Press
Cable Hip
Abduction
1-2 second pause at the bottom of each rep.
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.
Lateral Band Walk
I
,
f 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.
The Pure Bodybuilding Program - Phase 2
43
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
2
8-12
~7-8
~9
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
If your weak point is feeling recovered (not sore or fatigued) then feel free
Weak Point
Exercise 2
N/A
1-3
2
8-12
~7-8
~9
,
to hit Exercise 2. If your weak point is feeling tired or sore do not perform
~1-3 min
the second weak point exercise this week.
Bottom-Half
N/A
1
2
10-12
~7-8
~9
~1-2 min
Curl
Triceps Diverging
Pressdown (Long
N/A
1
2
10-12
~7-8
~9
~1-2 min
Rope or 2 Ropes)
Bottom-Half EZ-
Bottom-Half DB
Bar Preacher Curl
Preacher Curl
Triceps
DB Triceps
Pressdown (Rope)
Kickback
All reps and sets are to be performed in the bottom half of the ROM.
,
Smooth controlled reps. Mind-muscle connection with the biceps.
U
se two long ropes or one long rope. Lean slightly forward
, fl
are your
elbows slightly out and keep your arms back in line with your torso. Then
,
,
do triceps pressdowns getting a full big s
q z
uee e at the bottom.
W
Arms & eak Points #1
(optional)
Machine Preacher
NOTES
Inverse DB
Zottman Curl
Close-Grip
Pushup (AMRAP)
N/A
1
2
12-15
~7-8
~9
~1-2 min
DB Hammer Curl
Reverse-Grip DB
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.
,
As many reps as possible until you hit the target RPE. Keep them
N/A
1
2
AMRAP
~7-8
~9
~1-2 min
Diamond Pushup
Bodyweight Dip
controlled
!
Roughly shoulder-width hand placement. Keep elbows tucked
,
close to your sides. Smooth controlled reps.
'j
,
Don t ust bend at your hips use your abs to lower yourself down under
Ab Wheel Rollout
N/A
1
3
12-15
~7-8
~9
~1-2 min
Swiss Ball Rollout
Long-Lever 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.
Rest Day
The Pure Bodybuilding Program - Phase 2
44
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Pendlay Deficit
Row
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
2-3
2
10-12
1-Arm Lat
Integrated Partials
Pulldown
(All Sets)
2
2
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~7
~9
~3-4 min
~7
~9
~1-2 min
Substitution
Option 1
Smith Machine
Deficit Row
Substitution
Option 2
DB Row
Neutral-Grip Pull-
Neutral-Grip Lat
Up
Pulldown
NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep!
Keep elbow tucked in close to your torso. Focus on squeezing your lat to
move the weight. 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/top half),
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Pull #2
Neutral-Grip
Seated Cable Row
Cable Rope
Hammer Curl
Super-Stretch
Reverse Pec Deck
Smith Machine
Cheat Shrug
Incline ChestN/A
1
2
12-15
~7-8
~9
~1-2 min
Moto Row
Supported DB
Row
N/A
N/A
N/A
1
1
1
2
2
2
10-12
12-15
12-15
~7-8
~7-8
~7-8
~9
~9
~9
~1-2 min
~1-2 min
~1-2 min
DB Hammer Curl
Straight-Bar Cable
Curl
Bent-Over Reverse
Cable Reverse
DB Flye
Flye
DB Cheat Shrug
Machine Cheat
Shrug
Focus on s
queezing your shoulder blades together, drive your elbows down
and back.
queeze the rope hard as you curl the weight up. Smooth, controlled reps.
S
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse
flyes 1 arm at a time. Start with your
weaker arm.
Use controlled momentum and leg drive to shrug the weight up and then
TROL the negative. Each negative should last 1-2 seconds. Shrug
CON
x
e plosively!
The Pure Bodybuilding Program - Phase 2
45
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
High-Cable Cuffed
Lateral Raise
Bottom-Half Low
Push #2
Incline DB Press
Seated DB
Shoulder Press
EZ-Bar Skull
Crusher
Cable Crossover
Ladder
Last-Set Intensity
Technique
N/A
N/A
N/A
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
1
1
3
2
2
3
3
Reps
10-12
8-10
8-10
12-15
12-15
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~7-8
~9
~1-2 min
~7
~7
~7-8
~7-8
~9
~9
~9
~9
~2-3 min
~2-3 min
~1-2 min
~1-2 min
Substitution
Option 1
High-Cable Lateral
Substitution
Option 2
NOTES
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight.
Bottom-Half Low
Bottom-Half Low
All reps and sets are to be performed in the bottom half of the ROM. 1
Incline Smith
Incline Barbell
Machine Press
Press
Raise
Machine Shoulder
Press
DB Skull Crusher
Pec Deck
Seated Smith
Machine Shoulder
Press
Katana Triceps
Extension
DB Flye
second pause at the bottom of each rep while maintaining tension on the
pecs.
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
Arc the EZ-bar slightly back behind your head.
bar back behind your eye line.
U
se the inside
(
W
,
hen you extend keep the
closer
)
grip option and allow
the elbows to flare to a degree that feels comfortable.
,
Do one set with low cable position one set with medium-height cable
,
position and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
46
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Tracking Load and Reps
Reps
SET 1
SET 2
SET 3
SET 4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
The RPE is intentionally low here because these will cause a lot of muscle
DB RDL
N/A
2-3
2
10-12
~5
~5-6
~3-5 min
Barbell RDL
Deadlift
damage. Don't be tempted to go too heavy. 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).
Legs #2
Belt Squat
DB Bulgarian Split
Squat
N/A
2-4
2
6-8
~7
~8
~3-5 min
Leg Press
N/A
1-2
2
6-8
~7
~8
~2-3 min
DB Static Lunge
Front Squat
Smith Machine
Reverse Lunge
Bottom-Half
Standing Calf
Adduction
negative and do a slight pause at the bottom of each rep.
Reps are per leg. Start with your weaker leg. Squat deep.
All reps and sets are to be performed in the bottom half of the ROM. 1-2
N/A
1
3
12-15
~7-8
~9
~1-2 min
Seated Calf Raise
Donkey Calf Raise
Raise
Machine Hip
Get as deep as you can without excessive back rounding. Control the
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.
N/A
1-2
2
10-12
~7-8
~9
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
The Pure Bodybuilding Program - Phase 2
47
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 6
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
Exercise 1
N/A
1-3
2
8-12
~7-8
~9
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
~1-3 min
sets and reps provided here.
(optional)
If your weak point is feeling recovered (not sore or fatigued) then feel free
Weak Point
Exercise 2
N/A
1-3
2
8-12
~7-8
~9
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
~1-3 min
the second weak point exercise this week.
Arms & W eak Points #2
(optional)
Reverse-Grip EZBar Curl
Cable Triceps
Pressdown (Bar)
NOTES
N/A
1
2
10-12
~7-8
~9
~1-2 min
N/A
1
2
10-12
~7-8
~9
~1-2 min
Reverse-Grip DB
Reverse-Grip
Curl
Cable Curl
Cable Triceps
DB Triceps
Pressdown (Rope)
Kickback
Grab a bar with your palms facing down and perform curls. These will work
the back of your forearm, brachialis and biceps!
Focus on squeezing your triceps to move the weight
If you have a left-right bicep size imbalance, do these 1 arm at a time,
Bayesian Cable
Curl
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
N/A
1
2
12-15
~7-8
~9
~1-2 min
Incline DB Curl
DB Scott Curl
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.
Hold the cables without a handle and get them into position just above
Dual-Cable
Triceps Press
N/A
1
2
12-15
~7-8
~9
~1-2 min
EZ-Bar Skull
Crusher
DB Skull Crusher
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.
Machine Crunch
N/A
1
3
12-15
~7-8
Rest
~9
~1-2 min
Cable Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
D ay
The Pure Bodybuilding Program - Phase 2
48
WEEK 7
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Wide-Grip Lat
Pulldown
Lengthened Partials
(Extend Set)
Dual-Handle
Elbows-Out Cable
Row
Lengthened Partials
(Extend Set)
2-3
2
3
3
Trac
Reps
SET 1
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
Last Set
R
PE
~9-10
~9-10
Substitution
Substitution
Option 1
Option 2
~2-3 min
Wide-Grip Pull-Up
Wide-Grip
Machine Pulldown
~2-3 min
Arm-Out SingleArm DB Row
Chest-Supported
Machine Row
Rest
NOTES
hink about pulling your elbows "down" and "in". Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the top half of
the ROM. Stop once you have 0-1 half reps left in the tank.
T
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last
Set RPE on the final set, switch to partial reps. These should be the bottom
half of the ROM. Stop once you have 0-1 half reps left in the tank.
Straight-Bar Lat
Prayer
Integrated Partials
(All Sets)
1
2
10-12
~9
10
~1-2 min
Half-Kneeling 1Arm Lat Pulldown
DB Lat Pullover
ry to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable Reverse
Flye
Failure
1
3
12-15
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Swing the weight "out", not "back".
Seated SuperBayesian High
Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
12-15
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Pull #1
T
The Pure Bodybuilding Program - Phase 2
49
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Push #1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Failure
1
3
Tracking Load and Reps
Reps
SET 1
12-15
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
~1-2 min
Substitution
Substitution
Option 1
Option 2
Cuffed BehindThe-Back Lateral
Raise
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Smith
Machine Bench
Press
Lengthened Partials
(Extend Set)
2-3
3
10-12
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest on each rep while maintaining tension on the
pecs. Once you hit the Last Set RPE on the final set, switch to partial reps.
These should be the bottom half of the ROM. Stop once you have 0-1 half
reps left in the tank.
Bottom-Half Pec
Deck
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half
Seated Cable Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Machine Shoulder
Press
N/A
2
3
8-10
~8-9
~9-10
~2-3 min
Cable Shoulder
Press
DB Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Bench Dip
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. No pausing between reps.
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
Dropset
Failure
1
1
2
2
10-12
12-15
~8-9
~8-9
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
50
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Legs #1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up WORKING
Sets
SETS
1-2
3
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Lying Leg Curl
Nordic Ham Curl
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Allow
your knees to come forward (past your toes). Focus the tension on your
quads.
Reverse Hyper
Slow 2-3 second negative. Explode with control on the way up. Squeeze
your glutes hard at the top of the movement.
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
N/A
2-4
3
8-10
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Single-Leg DB Hip
Thrust
N/A
1-2
3
8-10
~7-8
~8-9
~2-3 min
Glute-Ham Raise
Lengthened Partials
(Extend Set)
1-2
3
8-10
~9
10
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
Bottom-Half Hack
Squat
Leg Extension
Substitution
Option 2
~1-2 min
Reverse Nordic
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
4
12-15
~9
10
~1-2 min
Leg Press Calf
Press
Seated Calf Raise
Machine Hip
Abduction
Failure
1-2
3
10-12
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
51
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Arms & W eak Points #1
Weak Point
Exercise 1
(optional)
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
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Bottom-Half
Machine Preacher
Curl
N/A
1
3
10-12
~9
10
~1-2 min
Bottom-Half EZBar Preacher Curl
Bottom-Half DB
Preacher Curl
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
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.
Bodyweight Dip
As many reps as possible. Keep them controlled! Roughly shoulder-width
hand placement. Keep elbows tucked close to your sides. Smooth,
controlled reps.
Long-Lever 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.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
Failure
1
3
10-12
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Inverse DB
Zottman Curl
Failure
1
2
12-15
~9
10
~1-2 min
DB Hammer Curl
Close-Grip
Pushup (AMRAP)
Ab Wheel Rollout
Failure
N/A
1
1
2
3
AMRAP
12-15
~9
~9
10
~9-10
~1-2 min
~1-2 min
Diamond Pushup
Swiss Ball Rollout
All reps and sets are to be performed in the bottom half of the ROM.
Smooth, controlled reps. Mind-muscle connection with the biceps.
Rest Day
The Pure Bodybuilding Program - Phase 2
52
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
2-3
3
Trac
Reps
SET 1
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
Last Set
RPE
~9-10
Rest
~3-4 min
Substitution
Substitution
Option 1
Option 2
Smith Machine
Deficit Row
DB Row
NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep! Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop
once you have 0-1 half reps left in the tank.
Neutral-Grip PullUp
Neutral-Grip Lat
Pulldown
eep elbow tucked in close to your torso. Focus on squeezing your lat to
move the weight. 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/top half),
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Moto Row
Incline ChestSupported DB
Row
Focus on squeezing your shoulder blades together, drive your elbows down
and back.
~1-2 min
DB Hammer Curl
Straight-Bar Cable
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Once you hit failure on the final set, continue with lengthened partials in the
bottom half of the ROM, until you can no longer achieve a full half rep.
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Machine Cheat
Shrug
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
K
Pull #2
1-Arm Lat
Pulldown
Integrated Partials
(All Sets)
Neutral-Grip
Seated Cable Row
N/A
Cable Rope
Hammer Curl
Lengthened Partials
(Extend Set)
Super-Stretch
Reverse Pec Deck
Smith Machine
Cheat Shrug
Failure
Failure
2
1
1
1
1
3
2
3
3
3
10-12
12-15
10-12
12-15
12-15
~8-9
~8-9
~9
~9
~9
~9-10
~9-10
10
10
10
~1-2 min
~1-2 min
~1-2 min
The Pure Bodybuilding Program - Phase 2
53
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Seated DB
Shoulder Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
10-12
8-10
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. 1
second pause at the bottom of each rep while maintaining tension on the
pecs
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
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. Once you hit failure
on the final set, continue with lengthened partials in the bottom half of the
ROM, until you can no longer achieve a full half rep.
EZ-Bar Skull
Crusher
Lengthened Partials
(Extend Set)
1
3
12-15
~9
10
~1-2 min
DB Skull Crusher
Katana Triceps
Extension
Cable Crossover
Ladder
Failure
1
3
12-15
~9
10
~1-2 min
Pec Deck
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
54
BLOCK 1: 5-WEEK CLIMB PHASE
Legs #2
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
DB RDL
N/A
2-3
3
10-12
~6
~6-7
~3-5 min
Barbell RDL
Deadlift
Belt Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Leg Press
Front Squat
Get as deep as you can without excessive back rounding. Control the
negative and do a slight pause at the bottom of each rep.
DB Bulgarian Split
Squat
Quad Static Stretch
(30 sec)
2-3
2
6-8
~8-9
~9-10
~2-3 min
DB Static Lunge
Smith Machine
Reverse Lunge
Reps are per leg. Start with your weaker leg. Squat deep. After the final set,
perform a quad static stretch for each leg for 30 seconds.
Bottom-Half
Standing Calf
Raise
Failure
1
4
12-15
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
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!
The Pure Bodybuilding Program - Phase 2
55
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 7
Exercise
Arms &
W eak Points #2
Weak Point
Exercise 1
(optional)
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-3
3
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
8-12
~9-10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Reverse-Grip EZBar Curl
Failure
1
3
10-12
~9
10
~1-2 min
Reverse-Grip DB
Curl
Reverse-Grip
Cable Curl
Grab a bar with your palms facing down and perform curls. These will work
the back of your forearm, brachialis and biceps!
Cable Triceps
Pressdown (Bar)
Failure
1
3
10-12
~9
10
~1-2 min
Cable Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
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. After the final set, perform a biceps static stretch
for each arm for 30 seconds.
Bayesian Cable
Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Incline DB Curl
Dual-Cable
Triceps Press
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Skull
Crusher
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. After the final set, perform a triceps static stretch for each arm
for 30 seconds.
Machine Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Cable Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest
D ay
The Pure Bodybuilding Program - Phase 2
56
WEEK 8
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Wide-Grip Lat
Pulldown
Lengthened Partials
(Extend Set)
Dual-Handle
Elbows-Out Cable
Row
Lengthened Partials
(Extend Set)
2-3
2
3
3
Trac
Reps
SET 1
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
Last Set
R
PE
~9-10
~9-10
Substitution
Substitution
Option 1
Option 2
~2-3 min
Wide-Grip Pull-Up
Wide-Grip
Machine Pulldown
~2-3 min
Arm-Out SingleArm DB Row
Chest-Supported
Machine Row
Rest
NOTES
hink about pulling your elbows "down" and "in". Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the top half of
the ROM. Stop once you have 0-1 half reps left in the tank.
T
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last
Set RPE on the final set, switch to partial reps. These should be the bottom
half of the ROM. Stop once you have 0-1 half reps left in the tank.
Straight-Bar Lat
Prayer
Integrated Partials
(All Sets)
1
2
10-12
~9
10
~1-2 min
Half-Kneeling 1Arm Lat Pulldown
DB Lat Pullover
ry to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable Reverse
Flye
Failure
1
3
12-15
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Swing the weight "out", not "back".
Seated SuperBayesian High
Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
12-15
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Pull #1
T
The Pure Bodybuilding Program - Phase 2
57
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Push #1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Failure
1
3
Tracking Load and Reps
Reps
SET 1
12-15
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
~1-2 min
Substitution
Substitution
Option 1
Option 2
Cuffed BehindThe-Back Lateral
Raise
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Smith
Machine Bench
Press
Lengthened Partials
(Extend Set)
2-3
3
10-12
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest on each rep while maintaining tension on the
pecs. Once you hit the Last Set RPE on the final set, switch to partial reps.
These should be the bottom half of the ROM. Stop once you have 0-1 half
reps left in the tank.
Bottom-Half Pec
Deck
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half
Seated Cable Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Machine Shoulder
Press
N/A
2
3
8-10
~8-9
~9-10
~2-3 min
Cable Shoulder
Press
DB Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Bench Dip
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. No pausing between reps.
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
Dropset
Failure
1
1
2
2
10-12
12-15
~8-9
~8-9
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
58
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Legs #1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up WORKING
Sets
SETS
1-2
3
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Lying Leg Curl
Nordic Ham Curl
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Allow
your knees to come forward (past your toes). Focus the tension on your
quads.
Reverse Hyper
Slow 2-3 second negative. Explode with control on the way up. Squeeze
your glutes hard at the top of the movement.
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
N/A
2-4
3
8-10
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Single-Leg DB Hip
Thrust
N/A
1-2
3
8-10
~7-8
~8-9
~2-3 min
Glute-Ham Raise
Lengthened Partials
(Extend Set)
1-2
3
8-10
~9
10
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
Bottom-Half Hack
Squat
Leg Extension
Substitution
Option 2
~1-2 min
Reverse Nordic
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
4
12-15
~9
10
~1-2 min
Leg Press Calf
Press
Seated Calf Raise
Machine Hip
Abduction
Failure
1-2
3
10-12
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
59
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Arms & W eak Points #1
Weak Point
Exercise 1
(optional)
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
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Bottom-Half
Machine Preacher
Curl
N/A
1
3
10-12
~9
10
~1-2 min
Bottom-Half EZBar Preacher Curl
Bottom-Half DB
Preacher Curl
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
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.
Bodyweight Dip
As many reps as possible. Keep them controlled! Roughly shoulder-width
hand placement. Keep elbows tucked close to your sides. Smooth,
controlled reps.
Long-Lever 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.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
Failure
1
3
10-12
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Inverse DB
Zottman Curl
Failure
1
2
12-15
~9
10
~1-2 min
DB Hammer Curl
Close-Grip
Pushup (AMRAP)
Ab Wheel Rollout
Failure
N/A
1
1
2
3
AMRAP
12-15
~9
~9
10
~9-10
~1-2 min
~1-2 min
Diamond Pushup
Swiss Ball Rollout
All reps and sets are to be performed in the bottom half of the ROM.
Smooth, controlled reps. Mind-muscle connection with the biceps.
Rest Day
The Pure Bodybuilding Program - Phase 2
60
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
2-3
3
Trac
Reps
SET 1
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
Last Set
RPE
~9-10
Rest
~3-4 min
Substitution
Substitution
Option 1
Option 2
Smith Machine
Deficit Row
DB Row
NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep! Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop
once you have 0-1 half reps left in the tank.
Neutral-Grip PullUp
Neutral-Grip Lat
Pulldown
eep elbow tucked in close to your torso. Focus on squeezing your lat to
move the weight. 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/top half),
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Moto Row
Incline ChestSupported DB
Row
Focus on squeezing your shoulder blades together, drive your elbows down
and back.
~1-2 min
DB Hammer Curl
Straight-Bar Cable
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Once you hit failure on the final set, continue with lengthened partials in the
bottom half of the ROM, until you can no longer achieve a full half rep.
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Machine Cheat
Shrug
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
K
Pull #2
1-Arm Lat
Pulldown
Integrated Partials
(All Sets)
Neutral-Grip
Seated Cable Row
N/A
Cable Rope
Hammer Curl
Lengthened Partials
(Extend Set)
Super-Stretch
Reverse Pec Deck
Smith Machine
Cheat Shrug
Failure
Failure
2
1
1
1
1
3
2
3
3
3
10-12
12-15
10-12
12-15
12-15
~8-9
~8-9
~9
~9
~9
~9-10
~9-10
10
10
10
~1-2 min
~1-2 min
~1-2 min
The Pure Bodybuilding Program - Phase 2
61
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Seated DB
Shoulder Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
10-12
8-10
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. 1
second pause at the bottom of each rep while maintaining tension on the
pecs
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
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. Once you hit failure
on the final set, continue with lengthened partials in the bottom half of the
ROM, until you can no longer achieve a full half rep.
EZ-Bar Skull
Crusher
Lengthened Partials
(Extend Set)
1
3
12-15
~9
10
~1-2 min
DB Skull Crusher
Katana Triceps
Extension
Cable Crossover
Ladder
Failure
1
3
12-15
~9
10
~1-2 min
Pec Deck
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
62
BLOCK 1: 5-WEEK CLIMB PHASE
Legs #2
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
DB RDL
N/A
2-3
3
10-12
~6
~6-7
~3-5 min
Barbell RDL
Deadlift
Belt Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Leg Press
Front Squat
Get as deep as you can without excessive back rounding. Control the
negative and do a slight pause at the bottom of each rep.
DB Bulgarian Split
Squat
Quad Static Stretch
(30 sec)
2-3
2
6-8
~8-9
~9-10
~2-3 min
DB Static Lunge
Smith Machine
Reverse Lunge
Reps are per leg. Start with your weaker leg. Squat deep. After the final set,
perform a quad static stretch for each leg for 30 seconds.
Bottom-Half
Standing Calf
Raise
Failure
1
4
12-15
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
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!
The Pure Bodybuilding Program - Phase 2
63
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 8
Exercise
Arms &
W eak Points #2
Weak Point
Exercise 1
(optional)
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-3
3
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
8-12
~9-10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Reverse-Grip EZBar Curl
Failure
1
3
10-12
~9
10
~1-2 min
Reverse-Grip DB
Curl
Reverse-Grip
Cable Curl
Grab a bar with your palms facing down and perform curls. These will work
the back of your forearm, brachialis and biceps!
Cable Triceps
Pressdown (Bar)
Failure
1
3
10-12
~9
10
~1-2 min
Cable Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
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. After the final set, perform a biceps static stretch
for each arm for 30 seconds.
Bayesian Cable
Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Incline DB Curl
Dual-Cable
Triceps Press
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Skull
Crusher
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. After the final set, perform a triceps static stretch for each arm
for 30 seconds.
Machine Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Cable Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest
D ay
The Pure Bodybuilding Program - Phase 2
64
WEEK 9
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Wide-Grip Lat
Pulldown
Lengthened Partials
(Extend Set)
Dual-Handle
Elbows-Out Cable
Row
Lengthened Partials
(Extend Set)
2-3
2
3
3
Trac
Reps
SET 1
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
Last Set
R
PE
~9-10
~9-10
Substitution
Substitution
Option 1
Option 2
~2-3 min
Wide-Grip Pull-Up
Wide-Grip
Machine Pulldown
~2-3 min
Arm-Out SingleArm DB Row
Chest-Supported
Machine Row
Rest
NOTES
hink about pulling your elbows "down" and "in". Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the top half of
the ROM. Stop once you have 0-1 half reps left in the tank.
T
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last
Set RPE on the final set, switch to partial reps. These should be the bottom
half of the ROM. Stop once you have 0-1 half reps left in the tank.
Straight-Bar Lat
Prayer
Integrated Partials
(All Sets)
1
2
10-12
~9
10
~1-2 min
Half-Kneeling 1Arm Lat Pulldown
DB Lat Pullover
ry to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable Reverse
Flye
Failure
1
3
12-15
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Swing the weight "out", not "back".
Seated SuperBayesian High
Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
12-15
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Pull #1
T
The Pure Bodybuilding Program - Phase 2
65
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Push #1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Failure
1
3
Tracking Load and Reps
Reps
SET 1
12-15
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
~1-2 min
Substitution
Substitution
Option 1
Option 2
Cuffed BehindThe-Back Lateral
Raise
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Smith
Machine Bench
Press
Lengthened Partials
(Extend Set)
2-3
3
10-12
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest on each rep while maintaining tension on the
pecs. Once you hit the Last Set RPE on the final set, switch to partial reps.
These should be the bottom half of the ROM. Stop once you have 0-1 half
reps left in the tank.
Bottom-Half Pec
Deck
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half
Seated Cable Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Machine Shoulder
Press
N/A
2
3
8-10
~8-9
~9-10
~2-3 min
Cable Shoulder
Press
DB Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Bench Dip
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. No pausing between reps.
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
Dropset
Failure
1
1
2
2
10-12
12-15
~8-9
~8-9
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
66
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Legs #1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up WORKING
Sets
SETS
1-2
3
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Lying Leg Curl
Nordic Ham Curl
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Allow
your knees to come forward (past your toes). Focus the tension on your
quads.
Reverse Hyper
Slow 2-3 second negative. Explode with control on the way up. Squeeze
your glutes hard at the top of the movement.
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
N/A
2-4
3
8-10
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Single-Leg DB Hip
Thrust
N/A
1-2
3
8-10
~7-8
~8-9
~2-3 min
Glute-Ham Raise
Lengthened Partials
(Extend Set)
1-2
3
8-10
~9
10
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
Bottom-Half Hack
Squat
Leg Extension
Substitution
Option 2
~1-2 min
Reverse Nordic
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
4
12-15
~9
10
~1-2 min
Leg Press Calf
Press
Seated Calf Raise
Machine Hip
Abduction
Failure
1-2
3
10-12
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
67
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Arms & W eak Points #1
Weak Point
Exercise 1
(optional)
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
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Bottom-Half
Machine Preacher
Curl
N/A
1
3
10-12
~9
10
~1-2 min
Bottom-Half EZBar Preacher Curl
Bottom-Half DB
Preacher Curl
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
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.
Bodyweight Dip
As many reps as possible. Keep them controlled! Roughly shoulder-width
hand placement. Keep elbows tucked close to your sides. Smooth,
controlled reps.
Long-Lever 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.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
Failure
1
3
10-12
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Inverse DB
Zottman Curl
Failure
1
2
12-15
~9
10
~1-2 min
DB Hammer Curl
Close-Grip
Pushup (AMRAP)
Ab Wheel Rollout
Failure
N/A
1
1
2
3
AMRAP
12-15
~9
~9
10
~9-10
~1-2 min
~1-2 min
Diamond Pushup
Swiss Ball Rollout
All reps and sets are to be performed in the bottom half of the ROM.
Smooth, controlled reps. Mind-muscle connection with the biceps.
Rest Day
The Pure Bodybuilding Program - Phase 2
68
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
2-3
3
Trac
Reps
SET 1
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
Last Set
RPE
~9-10
Rest
~3-4 min
Substitution
Substitution
Option 1
Option 2
Smith Machine
Deficit Row
DB Row
NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep! Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop
once you have 0-1 half reps left in the tank.
Neutral-Grip PullUp
Neutral-Grip Lat
Pulldown
eep elbow tucked in close to your torso. Focus on squeezing your lat to
move the weight. 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/top half),
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Moto Row
Incline ChestSupported DB
Row
Focus on squeezing your shoulder blades together, drive your elbows down
and back.
~1-2 min
DB Hammer Curl
Straight-Bar Cable
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Once you hit failure on the final set, continue with lengthened partials in the
bottom half of the ROM, until you can no longer achieve a full half rep.
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Machine Cheat
Shrug
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
K
Pull #2
1-Arm Lat
Pulldown
Integrated Partials
(All Sets)
Neutral-Grip
Seated Cable Row
N/A
Cable Rope
Hammer Curl
Lengthened Partials
(Extend Set)
Super-Stretch
Reverse Pec Deck
Smith Machine
Cheat Shrug
Failure
Failure
2
1
1
1
1
3
2
3
3
3
10-12
12-15
10-12
12-15
12-15
~8-9
~8-9
~9
~9
~9
~9-10
~9-10
10
10
10
~1-2 min
~1-2 min
~1-2 min
The Pure Bodybuilding Program - Phase 2
69
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Seated DB
Shoulder Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
10-12
8-10
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. 1
second pause at the bottom of each rep while maintaining tension on the
pecs
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
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. Once you hit failure
on the final set, continue with lengthened partials in the bottom half of the
ROM, until you can no longer achieve a full half rep.
EZ-Bar Skull
Crusher
Lengthened Partials
(Extend Set)
1
3
12-15
~9
10
~1-2 min
DB Skull Crusher
Katana Triceps
Extension
Cable Crossover
Ladder
Failure
1
3
12-15
~9
10
~1-2 min
Pec Deck
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
70
BLOCK 1: 5-WEEK CLIMB PHASE
Legs #2
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
DB RDL
N/A
2-3
3
10-12
~6
~6-7
~3-5 min
Barbell RDL
Deadlift
Belt Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Leg Press
Front Squat
Get as deep as you can without excessive back rounding. Control the
negative and do a slight pause at the bottom of each rep.
DB Bulgarian Split
Squat
Quad Static Stretch
(30 sec)
2-3
2
6-8
~8-9
~9-10
~2-3 min
DB Static Lunge
Smith Machine
Reverse Lunge
Reps are per leg. Start with your weaker leg. Squat deep. After the final set,
perform a quad static stretch for each leg for 30 seconds.
Bottom-Half
Standing Calf
Raise
Failure
1
4
12-15
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
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!
The Pure Bodybuilding Program - Phase 2
71
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 9
Exercise
Arms &
W eak Points #2
Weak Point
Exercise 1
(optional)
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-3
3
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
8-12
~9-10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Reverse-Grip EZBar Curl
Failure
1
3
10-12
~9
10
~1-2 min
Reverse-Grip DB
Curl
Reverse-Grip
Cable Curl
Grab a bar with your palms facing down and perform curls. These will work
the back of your forearm, brachialis and biceps!
Cable Triceps
Pressdown (Bar)
Failure
1
3
10-12
~9
10
~1-2 min
Cable Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
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. After the final set, perform a biceps static stretch
for each arm for 30 seconds.
Bayesian Cable
Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Incline DB Curl
Dual-Cable
Triceps Press
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Skull
Crusher
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. After the final set, perform a triceps static stretch for each arm
for 30 seconds.
Machine Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Cable Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest
D ay
The Pure Bodybuilding Program - Phase 2
72
WEEK 10
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Wide-Grip Lat
Pulldown
Lengthened Partials
(Extend Set)
Dual-Handle
Elbows-Out Cable
Row
Lengthened Partials
(Extend Set)
2-3
2
3
3
Trac
Reps
SET 1
10-12
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
~8-9
Last Set
R
PE
~9-10
~9-10
Substitution
Substitution
Option 1
Option 2
~2-3 min
Wide-Grip Pull-Up
Wide-Grip
Machine Pulldown
~2-3 min
Arm-Out SingleArm DB Row
Chest-Supported
Machine Row
Rest
NOTES
hink about pulling your elbows "down" and "in". Once you hit the Last Set
RPE on the final set, switch to partial reps. These should be the top half of
the ROM. Stop once you have 0-1 half reps left in the tank.
T
Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last
Set RPE on the final set, switch to partial reps. These should be the bottom
half of the ROM. Stop once you have 0-1 half reps left in the tank.
Straight-Bar Lat
Prayer
Integrated Partials
(All Sets)
1
2
10-12
~9
10
~1-2 min
Half-Kneeling 1Arm Lat Pulldown
DB Lat Pullover
ry to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. 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/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
until you've reached the target reps (partial reps count towards the rep
count).
Cable Reverse
Flye
Failure
1
3
12-15
~9
10
~1-2 min
Rope Face Pull
Bent-Over Reverse
DB Flye
Swing the weight "out", not "back".
Seated SuperBayesian High
Cable Curl
Failure
1
3
10-12
~9
10
~1-2 min
Bayesian Cable
Curl
Incline DB Stretch
Curl
Set up the cable at hand height and feel a deep stretch on each rep. Curl
until the handle reaches the bench.
Cable Crunch
Failure
1
2
12-15
~9
10
~1-2 min
Weighted Decline
Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Pull # 1
T
The Pure Bodybuilding Program - Phase 2
73
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Push #
1
Meadows Incline
DB Lateral Raise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Failure
1
3
Tracking Load and Reps
Reps
SET 1
12-15
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
10
Rest
~1-2 min
Substitution
Substitution
Option 1
Option 2
Cuffed BehindThe-Back Lateral
Raise
NOTES
DB Lateral Raise
Lie down on your side on a ~30° bench. Start with the DB in front of you,
raise the DB to parallel to the floor and lower the DB behind you, feeling a
deep stretch in your delts, then reverse this motion (2 reps have now been
completed). No pausing between reps.
Flat Smith
Machine Bench
Press
Lengthened Partials
(Extend Set)
2-3
3
10-12
~8-9
~9-10
~3-5 min
Flat DB Bench
Press
Barbell Bench
Press
1 second pause on the chest on each rep while maintaining tension on the
pecs. Once you hit the Last Set RPE on the final set, switch to partial reps.
These should be the bottom half of the ROM. Stop once you have 0-1 half
reps left in the tank.
Bottom-Half Pec
Deck
Failure
2
2
8-10
~8-9
10
~2-3 min
Bottom-Half DB
Flye
Bottom-Half
Seated Cable Flye
All reps and sets are to be performed in the bottom half of the ROM. Focus
on feeling a deep stretch in your pecs at the bottom of each rep.
Machine Shoulder
Press
N/A
2
3
8-10
~8-9
~9-10
~2-3 min
Cable Shoulder
Press
DB Shoulder
Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
~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. Immediately after the final set,
drop the weight by ~25% and go to failure again.
Bench Dip
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. No pausing between reps.
Overhead Cable
Triceps Extension
(Bar)
Cable Triceps
Kickback
Dropset
Failure
1
1
2
2
10-12
12-15
~8-9
~8-9
10
10
~1-2 min
DB Triceps
Kickback
The Pure Bodybuilding Program - Phase 2
74
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Legs # 1
Seated Leg Curl
Last-Set Intensity
Technique
Lengthened Partials
(Extend Set)
Warm-up WORKING
Sets
SETS
1-2
3
Reps
10-12
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~8-9
Last Set
RPE
10
Rest
Substitution
Option 1
~1-2 min
Lying Leg Curl
Nordic Ham Curl
High-Bar Back
Squat
All reps and sets are to be performed in the bottom half of the ROM. Allow
your knees to come forward (past your toes). Focus the tension on your
quads.
Reverse Hyper
Slow 2-3 second negative. Explode with control on the way up. Squeeze
your glutes hard at the top of the movement.
Sissy Squat
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. Once you
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
N/A
2-4
3
8-10
~7-8
~8-9
~3-5 min
Bottom-Half DB
Bulgarian Split
Squat
Single-Leg DB Hip
Thrust
N/A
1-2
3
8-10
~7-8
~8-9
~2-3 min
Glute-Ham Raise
Lengthened Partials
(Extend Set)
1-2
3
8-10
~9
10
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings. Once you hit failure on the final set, continue with lengthened
partials in the top half of the ROM, until you can no longer achieve a full
half rep.
Bottom-Half Hack
Squat
Leg Extension
Substitution
Option 2
~1-2 min
Reverse Nordic
Standing Calf
Raise
Weighted Static Hold
(30 sec hold in the
stretch)
1
4
12-15
~9
10
~1-2 min
Leg Press Calf
Press
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. For the weighted static hold, after the final rep of the final set, rather
than reracking the weight immediately, pause at the very bottom of the
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
Machine Hip
Abduction
Failure
1-2
3
10-12
~9
10
~1-2 min
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.
The Pure Bodybuilding Program - Phase 2
75
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Arms & W eak Points # 1
Weak Point
Exercise 1
(optional)
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
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Bottom-Half
Machine Preacher
Curl
N/A
1
3
10-12
~9
10
~1-2 min
Bottom-Half EZBar Preacher Curl
Bottom-Half DB
Preacher Curl
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
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.
Bodyweight Dip
As many reps as possible. Keep them controlled! Roughly shoulder-width
hand placement. Keep elbows tucked close to your sides. Smooth,
controlled reps.
Long-Lever 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.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
Failure
1
3
10-12
~9
10
~1-2 min
Triceps
Pressdown (Rope)
Inverse DB
Zottman Curl
Failure
1
2
12-15
~9
10
~1-2 min
DB Hammer Curl
Close-Grip
Pushup (AMRAP)
Ab Wheel Rollout
Failure
N/A
1
1
2
3
AMRAP
12-15
~9
~9
10
~9-10
~1-2 min
~1-2 min
Diamond Pushup
Swiss Ball Rollout
All reps and sets are to be performed in the bottom half of the ROM.
Smooth, controlled reps. Mind-muscle connection with the biceps.
Rest Day
The Pure Bodybuilding Program - Phase 2
76
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Pendlay Deficit
Row
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Lengthened Partials
(Extend Set)
2-3
3
Trac
Reps
SET 1
10-12
king Load and Reps
SET 2
SET
3
l
Set RPE
Ear y
SET
4
~8-9
Last Set
RPE
~9-10
Rest
~3-4 min
Substitution
Substitution
Option 1
Option 2
Smith Machine
Deficit Row
DB Row
NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
stomach/chest on each rep! Once you hit the Last Set RPE on the final set,
switch to partial reps. These should be the bottom half of the ROM. Stop
once you have 0-1 half reps left in the tank.
Neutral-Grip PullUp
Neutral-Grip Lat
Pulldown
eep elbow tucked in close to your torso. Focus on squeezing your lat to
move the weight. 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/top half),
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Moto Row
Incline ChestSupported DB
Row
Focus on squeezing your shoulder blades together, drive your elbows down
and back.
~1-2 min
DB Hammer Curl
Straight-Bar Cable
Curl
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Once you hit failure on the final set, continue with lengthened partials in the
bottom half of the ROM, until you can no longer achieve a full half rep.
~1-2 min
Bent-Over Reverse
DB Flye
Cable Reverse
Flye
Face side on to the machine and pull your arm across your body to prestretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
DB Cheat Shrug
Machine Cheat
Shrug
Use controlled momentum and leg drive to shrug the weight up and then
CONTROL the negative. Each negative should last 1-2 seconds. Shrug
explosively!
K
Pull #2
1-Arm Lat
Pulldown
Integrated Partials
(All Sets)
Neutral-Grip
Seated Cable Row
N/A
Cable Rope
Hammer Curl
Lengthened Partials
(Extend Set)
Super-Stretch
Reverse Pec Deck
Smith Machine
Cheat Shrug
Failure
Failure
2
1
1
1
1
3
2
3
3
3
10-12
12-15
10-12
12-15
12-15
~8-9
~8-9
~9
~9
~9
~9-10
~9-10
10
10
10
~1-2 min
~1-2 min
~1-2 min
The Pure Bodybuilding Program - Phase 2
77
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Last-Set Intensity
Technique
High-Cable Cuffed
Lateral Raise
Lengthened Partials
(Extend Set)
Push #2
Bottom-Half Low
Incline DB Press
Seated DB
Shoulder Press
N/A
N/A
Warm-up WORKING
Sets
SETS
1
2-3
2-3
3
3
3
Reps
10-12
8-10
8-10
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
~9
~8-9
~8-9
Last Set
RPE
10
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-2 min
High-Cable Lateral
Raise
DB Lateral Raise
Focus on squeezing your lateral delt to move the weight. Once you hit
failure on the final set, continue with lengthened partials in the bottom half
of the ROM, until you can no longer achieve a full half rep.
~2-3 min
Bottom-Half Low
Incline Smith
Machine Press
Bottom-Half Low
Incline Barbell
Press
All reps and sets are to be performed in the bottom half of the ROM. 1
second pause at the bottom of each rep while maintaining tension on the
pecs
~2-3 min
Machine Shoulder
Press
Seated Smith
Machine Shoulder
Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
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. Once you hit failure
on the final set, continue with lengthened partials in the bottom half of the
ROM, until you can no longer achieve a full half rep.
EZ-Bar Skull
Crusher
Lengthened Partials
(Extend Set)
1
3
12-15
~9
10
~1-2 min
DB Skull Crusher
Katana Triceps
Extension
Cable Crossover
Ladder
Failure
1
3
12-15
~9
10
~1-2 min
Pec Deck
DB Flye
Do one set with low cable position, one set with medium-height cable
position, and one height with a high cable position.
The Pure Bodybuilding Program - Phase 2
78
BLOCK 1: 5-WEEK CLIMB PHASE
Legs #2
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
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
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 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).
DB RDL
N/A
2-3
3
10-12
~6
~6-7
~3-5 min
Barbell RDL
Deadlift
Belt Squat
N/A
2-4
3
6-8
~7-8
~8-9
~3-5 min
Leg Press
Front Squat
Get as deep as you can without excessive back rounding. Control the
negative and do a slight pause at the bottom of each rep.
DB Bulgarian Split
Squat
Quad Static Stretch
(30 sec)
2-3
2
6-8
~8-9
~9-10
~2-3 min
DB Static Lunge
Smith Machine
Reverse Lunge
Reps are per leg. Start with your weaker leg. Squat deep. After the final set,
perform a quad static stretch for each leg for 30 seconds.
Bottom-Half
Standing Calf
Raise
Failure
1
4
12-15
~9
10
~1-2 min
Seated Calf Raise
Donkey Calf Raise
All reps and sets are to be performed in the bottom half of the ROM. 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.
Machine Hip
Adduction
Failure
1-2
3
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!
The Pure Bodybuilding Program - Phase 2
79
BLOCK 1: 5-WEEK CLIMB PHASE
WEEK 10
Exercise
Arms &
W eak Points #2
Weak Point
Exercise 1
(optional)
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-3
3
Trac
king Load and Reps
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
8-12
~9-10
Rest
Substitution
Substitution
Option 1
Option 2
NOTES
~1-3 min
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.
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.
Weak Point
Exercise 2
(optional)
N/A
1-3
3
8-12
~9
~9-10
~1-3 min
Reverse-Grip EZBar Curl
Failure
1
3
10-12
~9
10
~1-2 min
Reverse-Grip DB
Curl
Reverse-Grip
Cable Curl
Grab a bar with your palms facing down and perform curls. These will work
the back of your forearm, brachialis and biceps!
Cable Triceps
Pressdown (Bar)
Failure
1
3
10-12
~9
10
~1-2 min
Cable Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on squeezing your triceps to move the weight
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. After the final set, perform a biceps static stretch
for each arm for 30 seconds.
Bayesian Cable
Curl
Biceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
Incline DB Curl
Dual-Cable
Triceps Press
Triceps Static Stretch
(30 sec)
1
2
12-15
~9
10
~1-2 min
EZ-Bar Skull
Crusher
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. After the final set, perform a triceps static stretch for each arm
for 30 seconds.
Machine Crunch
Failure
1
3
12-15
~9
10
~1-2 min
Cable Crunch
Weighted Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
Rest
D ay
The Pure Bodybuilding Program - Phase 2
80