IMPORTANT PROGRAM NOTES

READ BEFORE STARTING

Perform a full general warm-up and exercise-specific warm-up every workout as
outlined on the next page (should only take 5-10 mins max)

Note that most sets in this program are taken to an RPE of 9-10. This means you
will push most sets within ~1 rep of failure or to failure. Make sure you are focused
mentally before starting each working set!

All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on most (but not all exercises). See The Hypertrophy Handbook for a full
explanation of RPE.

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.

Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.

All other aspects of the program, including how to understand the Last-Set
Intensity Technique column, when to make an exercise substitution and how to
progress through the rep ranges given is explained in The Hypertrophy Handbook.
Give it a full read before starting your first workout! Let's crush it!!
 WARM UP PROTOCOL

General Warm-Up

Perform the following general warm-up before every workout (should take 5-10 mins max). You can
save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.

Light cardio on machine on your choice of machine (treadmill,

5-10 minutes
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

Use ~60% of your planned working weight for ~6-10 reps (or until you
1 Warm-Up Set Listed feel warm and loose)

Perform a mini warm-up pyramid:

2 Warm-Up Sets Listed 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

Perform a full warm-up pyramid:

3 Warm-Up Sets Listed Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps

Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps

Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps

The Pure Bodybuilding Program 1

 WEAK POINTS TABLE
Weak Point Exercise #1 Options Exercise #2 Options
Shoulders Cuffed Behind-The-Back Lateral Machine Shoulder Pres
Rais Smith Machine Shoulder Pres
Machine Lateral Rais Standing DB Arnold Press
Dumbbell Lateral Raise Pick one of the options above. Do not do all of
Pick one of the options above. Do not do all of them in one day!
them in one day!

Lats (“Back Width”) Cable Lat Praye Lat-Focused Cable Ro

DB Lat Pullove Elbows-In 1-Arm DB Ro
Machine Lat Pullover Half-Kneeling 1-Arm Lat
Pick one of the options above. Do not do all of Pulldown
them in one day! Pick one of the options above. Do not do all of
them in one day!

Quads Leg Extensio Single-Leg Leg Pres

Reverse Nordics Sissy Squat
Pick one of the options above. Do not do all of Pick one of the options above. Do not do all of
them in one day! them in one day!

Glutes Machine Hip Abductio Barbell Hip Thrus

Cable Hip Abductio Single-Leg DB Hip Thrust
Lateral Band Walk Pick one of the options above. Do not do all of
Pick one of the options above. Do not do all of them in one day!
them in one day!

Chest Low Incline DB Fly Chest Press Machine (incline if

Low-To-High Cable Crossover upper pecs are lagging, flat if
Pick one of the options above. Do not do all of entire chest is lagging
them in one day! Dumbbell Chest Press (incline if
upper pecs are lagging, flat if
entire chest is lagging)
Pick one of the options above. Do not do all of
them in one day!

Neck Plate-Loaded Neck Curls Head Harness Neck Extensio

Plate-Loaded Neck Extension

Pick one of the options above. Do not do all of

them in one day!

The Pure Bodybuilding Program 2

 Weak Point Exercise
Hamstrings There is a lot of hamstrings volume in this program. If they are a weak point for
you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume.

Calves Rather than adding more calf training volume, focus on the execution of the
sets given in the program first. Ensure you are pausing at the bottom of each
rep and reaching a high level of effort. Feel free to sprinkle in 1-2 extra sets per
exercise if they are a major priority for you.
Mid-Back (“Back There is a lot of mid-back volume in this program. If this is a weak point for
Thickness”) you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume. Really focus on squeezing your
shoulder blades together on the positive and feeling your back pull apart on the
negative when doing mid-back focused rows.
Upper Traps The upper traps shouldn’t require a high level of volume to grow, especially
when there is a lot of mid-back work. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are squeezing your
traps at the top of each rep and reaching a high level of effort. Feel free to
sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Abs The abs shouldn’t require a high level of volume to grow. If you are wanting to
see your abs, your diet will be mainly responsible for lowering your level of
abdominal fat to allow them to show through. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are allowing your
lower back to round on crunches and leg raises as you squeeze your abs. Feel
free to sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Biceps Because there is a dedicated arm day in this program and the biceps will get
plenty of indirect work back exercises, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.

Triceps Because there is a dedicated arm day in this program and the triceps will get
plenty of indirect work from pressing, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.

The Pure Bodybuilding Program 3

 BLOCK 1: 5-WEEK BUILD PHASE

Last-Set Intensity Warm-up WORKING

Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 1 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise middle delt fibers as you sweep the weight up and out.
Raise

Long-length Partials
Cross-Body Lat Half-Kneeling 1- Neutral-Grip Try to keep the cable and your wrist aligned in a straight line throughout the
(on all reps of the last 1 3 10-12 ~9 10 ~2-3 min
Pull-Around Arm Lat Pulldown Pullup pull. Feel a nice, deep lat stretch at the top.
set)

Low Incline Smith Pec Static Stretch (30 Low Incline Low Incline DB Set the bench at a ~15° incline. 1 second pause on the chest on each rep
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Machine Press sec hold) Machine Press Press while maintaining tension on the pecs.
Upper # 1

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)

Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 2 8-10 ~9-10 10 ~2-3 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)

Long-length Partials
Straight-Bar Lat Machine Lat Lean forward to get a big stretch on the lats at the top of the ROM and then
(on all reps of the last 1 3 12-15 ~9-10 10 ~1-2 min DB Lat Pullover
Prayer Pullover stand upright as you squeeze your lats at the bottom.
set)

Bent-Over Cable Set up the pec deck to allow for maximum stretch. On all sets, alternate
Pec Deck (w/ DB Flye (w/
Integrated Partials Pec Flye (w/ full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
Integrated 1 3 12-15 ~8-9 10 ~1-2 min Integrated
(on all sets) Integrated half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
Partials) Partials)
Partials) half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.

The Pure Bodybuilding Program 1

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 1 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower # 1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3
set) second negative. Feel your quads pulling apart on the negative.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Leg Press Calf Calf Static Stretch (30
1 3 12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Press sec)
feet.

Optional Rest Day

The Pure Bodybuilding Program 2

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 1 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Super-ROM Set up a wide grip pulldown bar on a seated cable row. Using a double
Overhand Arm-Out Single-
Overhand Cable N/A 1-2 3 10-12 ~9 10 ~1-2 min overhand grip, perform rows while leaning forward on the negative and
Machine Row Arm DB Row
Row then extend your torso to be upright as you finish the row.

Machine Shoulder Cable Shoulder Seated DB Ensure that your elbows break at least 90°. Mind-muscle connection with
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Press Press Shoulder Press your delts. Smooth, controlled reps.

Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Assisted Pull-Up (on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown
your elbows down as you lift yourself up. Don't be afraid to use assistance.
set)
Keep the form tight and controlled!
Upper #2

Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
Paused Assisted Decline Machine Decline Barbell
N/A 2 3 8-10 ~8-9 10 ~2-3 min control on the way up. Go as deep as your shoulders comfortably allow,
Dip Chest Press Press
trying to at least break a 90° elbow angle.

Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 2 10-12 ~9-10 10 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.

Perform lateral raises as normal, except going until your hands are up
overhead. As you break parallel, you will use more upper traps to move the
Super-ROM DB
N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise weight. Feel free to squeeze your upper traps at the top. If you feel shoulder
Lateral Raise
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.

You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse from the cable machine and do your first 5 reps. After those first 5 reps,
Mechanical Dropset Bent-Over Reverse
Flye (Mechanical 0 3 5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
(on all sets) DB Flye
Dropset) Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 3

 Last-Set Intensity Warm-up WORKING

k g Load and Reps

Trac in
Early Last Set Substitution
Substitution

WEEK 1 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full
set) squeeze, continue with partial reps on the last set.

Feet lower on the platform for more quad focus. Get as deep as you can
High-Bar Back without excessive back rounding. Control the negative and do a slight
Leg Press N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min Belt Squat
Squat pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.

The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
Paused Barbell
Lower #2

N/A 2-3 2 8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise of each rep. To keep tension on the hamstrings, stop about 75% of the way
RDL
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!

Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat N/A 1 3 10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 4

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 1 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
(optional) sub options sub options the second weak point exercise this week.

If you have a left-right bicep size imbalance, do these 1 arm at a time,

Arms & W eak Points

Long-length Partials starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
set) even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.

Place both palms under the head of a dumbbell and perform overhead
Seated DB French EZ-bar Skull
N/A 1 3 10 ~9-10 10 ~1-2 min DB Skull Crusher extensions. Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher
pausing at the top of each rep.

Bottom-2/3 Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top.
Bottom-2/3 EZ-
Constant Tension N/A 1 2 12-15 ~9-10 10 ~1-2 min Spider Curl Keep your triceps firmly pinned against the pad as you curl. No pausing at
Bar Curl
Preacher Curl the top or bottom: constant tension on the biceps!

There are two ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your
torso.

Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
Crunch with your 6-pack.

M an d atory R est D ay

The Pure Bodybuilding Program 5

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique SET 3 SET 4 Set RPE RPE Option 1 Option 2
WEEK 2
Sets SETS SET 1 SET 2

Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise middle delt fibers as you sweep the weight up and out.
Raise

Long-length Partials
Cross-Body Lat Half-Kneeling 1- Neutral-Grip Try to keep the cable and your wrist aligned in a straight line throughout the
(on all reps of the last 1 3 10-12 ~9 10 ~2-3 min
Pull-Around Arm Lat Pulldown Pullup ,
pull. Feel a nice deep lat stretch at the top.
set)

Low Incline Smith Pec Static Stretch (30 Low Incline Low Incline DB Set the bench at a ~15 ° incline. 1 second pause on the chest on each rep
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Machine Press sec hold) Machine Press Press while maintaining tension on the pecs.
Upper #1

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45 ° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)

Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 2 8-10 ~9-10 10 ~2-3 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)

Long-length Partials
Straight-Bar Lat Machine Lat Lean forward to get a big stretch on the lats at the top of the ROM and then
(on all reps of the last 1 3 12-15 ~9-10 10 ~1-2 min DB Lat Pullover
Prayer Pullover stand upright as you s queeze your lats at the bottom.
set)

Bent-Over Cable ,
Set up the pec deck to allow for maximum stretch. On all sets alternate
Pec Deck (w/ DB Flye (w/
Integrated Partials Pec Flye (w/ ,
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Integrated 1 3 12-15 ~8-9 10 ~1-2 min Integrated
(on all sets) Integrated half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
Partials) Partials)
Partials) half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.

The Pure Bodybuilding Program 6

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 2
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction thigh mass from the front ! Push them hard !
Lower #1

W '
e re using a reverse pyramid on this exercise. W
arm-up as usual to your

fi
rst working set for 4 reps. T his fi rst set will be your heaviest set. Then for
Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat
set 2, drop the weight back ~10-15 % and do 6 reps. Then for set 3, drop the

weight back another 10-15 % and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. G rab the

Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

Leg Press Calf Calf Static Stretch (30

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Press sec)
feet.

Optional Rest Day

The Pure Bodybuilding Program 7

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 2
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Super-ROM Set up a wide grip pulldown bar on a seated cable row. Using a double
Overhand Arm-Out Single-
Overhand Cable N/A 1-2 3 10-12 ~9 10 ~1-2 min overhand grip, perform rows while leaning forward on the negative and
Machine Row Arm DB Row
Row x
then e tend your torso to be upright as you finish the row.

Machine Shoulder Cable Shoulder Seated DB °

Ensure that your elbows break at least 90 . Mind-muscle connection with
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Press Press Shoulder Press your delts. Smooth, controlled reps.

Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Assisted Pull-Up (on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
set)
Keep the form tight and controlled!
Upper # 2

Slow 2-3 second negative. 1-2 second pause at the bottom. E xplode with
Paused Assisted Decline Machine Decline Barbell
N/A 2 3 8-10 ~8-9 10 ~2-3 min control on the way up. Go as deep as your shoulders comfortably allow,
Dip Chest Press Press
trying to at least break a 90° elbow angle.

Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 2 10-12 ~9-10 10 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.

x
Perform lateral raises as normal, e cept going until your hands are up

overhead. As you break parallel, you will use more upper traps to move the
Super-ROM DB
N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise weight. Feel free to s queeze your upper traps at the top. If you feel shoulder
Lateral Raise
pain when going all the way up, try pointing your thumb up or simply stop

at parallel and do normal lateral raises.

You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse from the cable machine and do your first 5 reps. After those first 5 reps,
Mechanical Dropset Bent-Over Reverse
Flye (Mechanical 0 3 5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
(on all sets) DB Flye
Dropset) Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 8

 Last-Set Intensity Warm-up WORKING

k g Load and Reps

Trac in
Early Last Set Substitution
Substitution

WEEK 2 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Feet lower on the platform for more quad focus. Get as deep as you can

High-Bar Back without excessive back rounding. Control the negative and do a slight
Leg Press N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min Belt Squat
Squat pause at the bottom of each rep. Try to add a little weight each week at the

same rep count.

The RPE is intentionally low here because these will cause a lot of muscle

damage. Don't be tempted to go too heavy. 1 second pause at the bottom

Lower # 2

Paused Barbell
N/A 2-3 2 8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise of each rep. To keep tension on the hamstrings, stop about 75% of the way
RDL
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of

motion).

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!

Allow yourself to come up onto your toes and push your knees forward

past your toes. This is safe for the knees. If you feel knee pain doing them,

A2: Sissy Squat N/A 1 3 10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too

quickly.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 9

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 2
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform

(optional) sub options sub options the second weak point exercise this week.

v z , ,
eak Points

If you ha e a left-right bicep si e imbalance do these 1 arm at a time

Long-length Partials starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
set) even if the RPE is lower). If you don't have a size imbalance, do these both

arms at the same time.

v
Place both palms under the head of a dumbbell and perform o erhead
Seated DB French EZ-bar Skull
N/A 1 3 10 ~9-10 10 ~1-2 min DB Skull Crusher extensions . Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher
pausing at the top of each rep.
W
Arms &

Bottom-2/3 . Don't squeeze all the way up to the top.

Stay in the bottom 2/3 of the curl
Bottom-2/3 EZ-
Constant Tension N/A 1 2 12-15 ~9-10 10 ~1-2 min Spider Curl Keep your triceps firmly pinned against the pad as you curl. No pausing at
Bar Curl
Preacher Curl the top or bottom: constant tension on the biceps!

There are t wo ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your

torso.

Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
Crunch with your 6-pack.

M an d atory R est D ay

The Pure Bodybuilding Program 10

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique SET 3 SET 4 Set RPE RPE Option 1 Option 2
WEEK 3
Sets SETS SET 1 SET 2

Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise middle delt fibers as you sweep the weight up and out.
Raise

Long-length Partials
Cross-Body Lat Half-Kneeling 1- Neutral-Grip Try to keep the cable and your wrist aligned in a straight line throughout the
(on all reps of the last 1 3 10-12 ~9 10 ~2-3 min
Pull-Around Arm Lat Pulldown Pullup ,
pull. Feel a nice deep lat stretch at the top.
set)

Low Incline Smith Pec Static Stretch (30 Low Incline Low Incline DB Set the bench at a ~15 ° incline. 1 second pause on the chest on each rep
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Machine Press sec hold) Machine Press Press while maintaining tension on the pecs.
Upper #1

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45 ° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)

Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 2 8-10 ~9-10 10 ~2-3 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)

Long-length Partials
Straight-Bar Lat Machine Lat Lean forward to get a big stretch on the lats at the top of the ROM and then
(on all reps of the last 1 3 12-15 ~9-10 10 ~1-2 min DB Lat Pullover
Prayer Pullover stand upright as you s queeze your lats at the bottom.
set)

Bent-Over Cable ,
Set up the pec deck to allow for maximum stretch. On all sets alternate
Pec Deck (w/ DB Flye (w/
Integrated Partials Pec Flye (w/ ,
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Integrated 1 3 12-15 ~8-9 10 ~1-2 min Integrated
(on all sets) Integrated half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
Partials) Partials)
Partials) half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.

The Pure Bodybuilding Program 11

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 3
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction thigh mass from the front ! Push them hard !
Lower #1

W '
e re using a reverse pyramid on this exercise. W
arm-up as usual to your

fi
rst working set for 4 reps. T his fi rst set will be your heaviest set. Then for
Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat
set 2, drop the weight back ~10-15 % and do 6 reps. Then for set 3, drop the

weight back another 10-15 % and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. G rab the

Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

Leg Press Calf Calf Static Stretch (30

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Press sec)
feet.

Optional Rest Day

The Pure Bodybuilding Program 12

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 3
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Super-ROM Set up a wide grip pulldown bar on a seated cable row. Using a double
Overhand Arm-Out Single-
Overhand Cable N/A 1-2 3 10-12 ~9 10 ~1-2 min overhand grip, perform rows while leaning forward on the negative and
Machine Row Arm DB Row
Row x
then e tend your torso to be upright as you finish the row.

Machine Shoulder Cable Shoulder Seated DB °

Ensure that your elbows break at least 90 . Mind-muscle connection with
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Press Press Shoulder Press your delts. Smooth, controlled reps.

Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Assisted Pull-Up (on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
set)
Keep the form tight and controlled!
Upper #2

Slow 2-3 second negative. 1-2 second pause at the bottom. E xplode with
Paused Assisted Decline Machine Decline Barbell
N/A 2 3 8-10 ~8-9 10 ~2-3 min control on the way up. Go as deep as your shoulders comfortably allow,
Dip Chest Press Press
trying to at least break a 90° elbow angle.

Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 2 10-12 ~9-10 10 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.

x
Perform lateral raises as normal, e cept going until your hands are up

overhead. As you break parallel, you will use more upper traps to move the
Super-ROM DB
N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise weight. Feel free to s queeze your upper traps at the top. If you feel shoulder
Lateral Raise
pain when going all the way up, try pointing your thumb up or simply stop

at parallel and do normal lateral raises.

You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse from the cable machine and do your first 5 reps. After those first 5 reps,
Mechanical Dropset Bent-Over Reverse
Flye (Mechanical 0 3 5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
(on all sets) DB Flye
Dropset) Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 13

 Last-Set Intensity Warm-up WORKING

k g Load and Reps

Trac in
Early Last Set Substitution
Substitution

WEEK 3 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Feet lower on the platform for more quad focus. Get as deep as you can

High-Bar Back without excessive back rounding. Control the negative and do a slight
Leg Press N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min Belt Squat
Squat pause at the bottom of each rep. Try to add a little weight each week at the

same rep count.

The RPE is intentionally low here because these will cause a lot of muscle

damage. Don't be tempted to go too heavy. 1 second pause at the bottom

Lower #2

Paused Barbell
N/A 2-3 2 8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise of each rep. To keep tension on the hamstrings, stop about 75% of the way
RDL
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of

motion).

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!

Allow yourself to come up onto your toes and push your knees forward

past your toes. This is safe for the knees. If you feel knee pain doing them,

A2: Sissy Squat N/A 1 3 10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too

quickly.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 14

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 3
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform

(optional) sub options sub options the second weak point exercise this week.

v z , ,
eak Points

If you ha e a left-right bicep si e imbalance do these 1 arm at a time

Long-length Partials starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
set) even if the RPE is lower). If you don't have a size imbalance, do these both

arms at the same time.

v
Place both palms under the head of a dumbbell and perform o erhead
Seated DB French EZ-bar Skull
N/A 1 3 10 ~9-10 10 ~1-2 min DB Skull Crusher extensions . Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher
pausing at the top of each rep.
W
Arms &

Bottom-2/3 . Don't squeeze all the way up to the top.

Stay in the bottom 2/3 of the curl
Bottom-2/3 EZ-
Constant Tension N/A 1 2 12-15 ~9-10 10 ~1-2 min Spider Curl Keep your triceps firmly pinned against the pad as you curl. No pausing at
Bar Curl
Preacher Curl the top or bottom: constant tension on the biceps!

There are t wo ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your

torso.

Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
Crunch with your 6-pack.

M an d atory R est D ay

The Pure Bodybuilding Program 15

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique SET 3 SET 4 Set RPE RPE Option 1 Option 2
WEEK 4
Sets SETS SET 1 SET 2

Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise middle delt fibers as you sweep the weight up and out.
Raise

Long-length Partials
Cross-Body Lat Half-Kneeling 1- Neutral-Grip Try to keep the cable and your wrist aligned in a straight line throughout the
(on all reps of the last 1 3 10-12 ~9 10 ~2-3 min
Pull-Around Arm Lat Pulldown Pullup ,
pull. Feel a nice deep lat stretch at the top.
set)

Low Incline Smith Pec Static Stretch (30 Low Incline Low Incline DB Set the bench at a ~15 ° incline. 1 second pause on the chest on each rep
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Machine Press sec hold) Machine Press Press while maintaining tension on the pecs.
Upper #1

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45 ° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)

Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 2 8-10 ~9-10 10 ~2-3 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)

Long-length Partials
Straight-Bar Lat Machine Lat Lean forward to get a big stretch on the lats at the top of the ROM and then
(on all reps of the last 1 3 12-15 ~9-10 10 ~1-2 min DB Lat Pullover
Prayer Pullover stand upright as you s queeze your lats at the bottom.
set)

Bent-Over Cable ,
Set up the pec deck to allow for maximum stretch. On all sets alternate
Pec Deck (w/ DB Flye (w/
Integrated Partials Pec Flye (w/ ,
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Integrated 1 3 12-15 ~8-9 10 ~1-2 min Integrated
(on all sets) Integrated half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
Partials) Partials)
Partials) half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.

The Pure Bodybuilding Program 16

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 4
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction thigh mass from the front ! Push them hard !
Lower #1

W '
e re using a reverse pyramid on this exercise. W
arm-up as usual to your

fi
rst working set for 4 reps. T his fi rst set will be your heaviest set. Then for
Hack Squat N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat Front Squat
set 2, drop the weight back ~10-15 % and do 6 reps. Then for set 3, drop the

weight back another 10-15 % and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. G rab the

Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

Leg Press Calf Calf Static Stretch (30

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 12-15 ~9-10 10 ~1-2 min Donkey Calf Raise Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Press sec)
feet.

Optional Rest Day

The Pure Bodybuilding Program 17

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 4
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Super-ROM Set up a wide grip pulldown bar on a seated cable row. Using a double
Overhand Arm-Out Single-
Overhand Cable N/A 1-2 3 10-12 ~9 10 ~1-2 min overhand grip, perform rows while leaning forward on the negative and
Machine Row Arm DB Row
Row x
then e tend your torso to be upright as you finish the row.

Machine Shoulder Cable Shoulder Seated DB °

Ensure that your elbows break at least 90 . Mind-muscle connection with
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Press Press Shoulder Press your delts. Smooth, controlled reps.

Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Assisted Pull-Up (on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
set)
Keep the form tight and controlled!
Upper #2

Slow 2-3 second negative. 1-2 second pause at the bottom. E xplode with
Paused Assisted Decline Machine Decline Barbell
N/A 2 3 8-10 ~8-9 10 ~2-3 min control on the way up. Go as deep as your shoulders comfortably allow,
Dip Chest Press Press
trying to at least break a 90° elbow angle.

Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 2 10-12 ~9-10 10 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.

x
Perform lateral raises as normal, e cept going until your hands are up

overhead. As you break parallel, you will use more upper traps to move the
Super-ROM DB
N/A 1 3 12-15 ~9-10 10 ~0.5-1 min Cable Upright Row DB Lateral Raise weight. Feel free to s queeze your upper traps at the top. If you feel shoulder
Lateral Raise
pain when going all the way up, try pointing your thumb up or simply stop

at parallel and do normal lateral raises.

You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse from the cable machine and do your first 5 reps. After those first 5 reps,
Mechanical Dropset Bent-Over Reverse
Flye (Mechanical 0 3 5,4,3+ ~9-10 10 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
(on all sets) DB Flye
Dropset) Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 18

 Last-Set Intensity Warm-up WORKING

k g Load and Reps

Trac in
Early Last Set Substitution
Substitution

WEEK 4 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Feet lower on the platform for more quad focus. Get as deep as you can

High-Bar Back without excessive back rounding. Control the negative and do a slight
Leg Press N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min Belt Squat
Squat pause at the bottom of each rep. Try to add a little weight each week at the

same rep count.

The RPE is intentionally low here because these will cause a lot of muscle

damage. Don't be tempted to go too heavy. 1 second pause at the bottom

Lower #2

Paused Barbell
N/A 2-3 2 8 ~6-7 ~7-8 ~3-4 min Paused DB RDL Glute-Ham Raise of each rep. To keep tension on the hamstrings, stop about 75% of the way
RDL
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of

motion).

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!

Allow yourself to come up onto your toes and push your knees forward

past your toes. This is safe for the knees. If you feel knee pain doing them,

A2: Sissy Squat N/A 1 3 10-12 ~7-8 ~7-8 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too

quickly.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 19

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 4
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform

(optional) sub options sub options the second weak point exercise this week.

v z , ,
eak Points

If you ha e a left-right bicep si e imbalance do these 1 arm at a time

Long-length Partials starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min DB Incline Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
set) even if the RPE is lower). If you don't have a size imbalance, do these both

arms at the same time.

v
Place both palms under the head of a dumbbell and perform o erhead
Seated DB French EZ-bar Skull
N/A 1 3 10 ~9-10 10 ~1-2 min DB Skull Crusher extensions . Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher
pausing at the top of each rep.
W
Arms &

Bottom-2/3 . Don't squeeze all the way up to the top.

Stay in the bottom 2/3 of the curl
Bottom-2/3 EZ-
Constant Tension N/A 1 2 12-15 ~9-10 10 ~1-2 min Spider Curl Keep your triceps firmly pinned against the pad as you curl. No pausing at
Bar Curl
Preacher Curl the top or bottom: constant tension on the biceps!

There are t wo ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your

torso.

Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
Crunch with your 6-pack.

M an d atory R est D ay

The Pure Bodybuilding Program 20

 SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique SET 3 SET 4 Set RPE RPE Option 1 Option 2
WEEK 5
Sets SETS SET 1 SET 2

Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
The-Back Lateral N/A 1-2 3 10-12 ~7-8 ~8 ~1-2 min DB Lateral Raise
Y-Raise middle delt fibers as you sweep the weight up and out.
Raise

Long-length Partials
Cross-Body Lat Half-Kneeling 1- Neutral-Grip Try to keep the cable and your wrist aligned in a straight line throughout the
(on all reps of the last 1 3 10-12 ~7 ~8 ~2-3 min
Pull-Around Arm Lat Pulldown Pullup ,
pull. Feel a nice deep lat stretch at the top.
set)

Low Incline Smith Pec Static Stretch (30 Low Incline Low Incline DB Set the bench at a ~15 ° incline. 1 second pause on the chest on each rep
2-3 4 8-10 ~6-7 ~7-8 ~2-3 min
Machine Press sec hold) Machine Press Press while maintaining tension on the pecs.
Upper #1

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45 ° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~7 ~8 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)

Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension N/A 1 2 8-10 ~7-8 ~8 ~2-3 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)

Long-length Partials
Straight-Bar Lat Machine Lat Lean forward to get a big stretch on the lats at the top of the ROM and then
(on all reps of the last 1 3 12-15 ~7-8 ~8 ~1-2 min DB Lat Pullover
Prayer Pullover stand upright as you s queeze your lats at the bottom.
set)

Bent-Over Cable ,
Set up the pec deck to allow for maximum stretch. On all sets alternate
Pec Deck (w/ DB Flye (w/
Integrated Partials Pec Flye (w/ ,
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Integrated 1 3 12-15 ~7-8 ~8 ~1-2 min Integrated
(on all sets) Integrated half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
Partials) Partials)
Partials) half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.

The Pure Bodybuilding Program 21

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 5
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~7 ~8 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~7 ~8 ~1-2 min
Adduction Adduction thigh mass from the front ! Push them hard !
Lower #1

W '
e re using a reverse pyramid on this exercise. W
arm-up as usual to your

fi
rst working set for 4 reps. T his fi rst set will be your heaviest set. Then for
Hack Squat N/A 2-4 2 4, 6 ~7 ~7 ~3-5 min Machine Squat Front Squat
set 2, drop the weight back ~10-15 % and do 6 reps. Then for set 3, drop the

weight back another 10-15 % and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. G rab the

Leg Extension (on all reps of the last 1-2 3 10-12 ~7 ~8 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

Leg Press Calf Calf Static Stretch (30

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 12-15 ~7-8 ~8 ~1-2 min Donkey Calf Raise Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Press sec)
feet.

Optional Rest Day

The Pure Bodybuilding Program 22

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 5
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Super-ROM Set up a wide grip pulldown bar on a seated cable row. Using a double
Overhand Arm-Out Single-
Overhand Cable N/A 1-2 2 10-12 ~7 ~8 ~1-2 min overhand grip, perform rows while leaning forward on the negative and
Machine Row Arm DB Row
Row x
then e tend your torso to be upright as you finish the row.

Machine Shoulder Cable Shoulder Seated DB °

Ensure that your elbows break at least 90 . Mind-muscle connection with
N/A 2-3 3 10-12 ~7 ~8 ~1-2 min
Press Press Shoulder Press your delts. Smooth, controlled reps.

Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Assisted Pull-Up (on all reps of the last 1-2 2 8-10 ~9 10 ~2-3 min Lat Pulldown Machine Pulldown
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
set)
Keep the form tight and controlled!
Upper #2

Slow 2-3 second negative. 1-2 second pause at the bottom. E xplode with
Paused Assisted Decline Machine Decline Barbell
N/A 2 2 8-10 ~6-7 ~8 ~2-3 min control on the way up. Go as deep as your shoulders comfortably allow,
Dip Chest Press Press
trying to at least break a 90° elbow angle.

Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.

x
Perform lateral raises as normal, e cept going until your hands are up

overhead. As you break parallel, you will use more upper traps to move the
Super-ROM DB
N/A 1 3 12-15 ~7-8 ~8 ~0.5-1 min Cable Upright Row DB Lateral Raise weight. Feel free to s queeze your upper traps at the top. If you feel shoulder
Lateral Raise
pain when going all the way up, try pointing your thumb up or simply stop

at parallel and do normal lateral raises.

You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Reverse from the cable machine and do your first 5 reps. After those first 5 reps,
Mechanical Dropset Bent-Over Reverse
Flye (Mechanical 0 3 5,4,3+ ~7-8 ~8 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
(on all sets) DB Flye
Dropset) Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 23

 Last-Set Intensity Warm-up WORKING

k g Load and Reps

Trac in
Early Last Set Substitution
Substitution

WEEK 5 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~7 ~8 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Feet lower on the platform for more quad focus. Get as deep as you can

High-Bar Back without excessive back rounding. Control the negative and do a slight
Leg Press N/A 2-4 3 8 ~6-7 ~6-7 ~1-2 min Belt Squat
Squat pause at the bottom of each rep. Try to add a little weight each week at the

same rep count.

The RPE is intentionally low here because these will cause a lot of muscle

damage. Don't be tempted to go too heavy. 1 second pause at the bottom

Lower #2

Paused Barbell
N/A 2-3 2 8 ~5-6 ~6-7 ~3-4 min Paused DB RDL Glute-Ham Raise of each rep. To keep tension on the hamstrings, stop about 75% of the way
RDL
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of

motion).

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 2 10-12 ~7-8 ~8 ~0.5-1 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!

Allow yourself to come up onto your toes and push your knees forward

past your toes. This is safe for the knees. If you feel knee pain doing them,

A2: Sissy Squat N/A 1 2 10-12 ~6-7 ~6-7 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too

quickly.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~7-8 ~8 ~1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 24

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 5
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~8 ~9 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform

(optional) sub options sub options the second weak point exercise this week.

v z , ,
eak Points

If you ha e a left-right bicep si e imbalance do these 1 arm at a time

Long-length Partials starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
(on all reps of the last 1 3 10-12 ~7-8 ~8 ~1-2 min DB Incline Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
set) even if the RPE is lower). If you don't have a size imbalance, do these both

arms at the same time.

v
Place both palms under the head of a dumbbell and perform o erhead
Seated DB French EZ-bar Skull
N/A 1 3 10 ~7-8 ~8 ~1-2 min DB Skull Crusher extensions . Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher
pausing at the top of each rep.
W
Arms &

Bottom-2/3 . Don't squeeze all the way up to the top.

Stay in the bottom 2/3 of the curl
Bottom-2/3 EZ-
Constant Tension N/A 1 2 12-15 ~7-8 ~8 ~1-2 min Spider Curl Keep your triceps firmly pinned against the pad as you curl. No pausing at
Bar Curl
Preacher Curl the top or bottom: constant tension on the biceps!

There are t wo ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 0 2 12-15 ~7-8 ~8 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your

torso.

Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 3 10-12 ~7-8 ~8 ~1-2 min Machine Crunch
Crunch with your 6-pack.

M an d atory R est D ay

The Pure Bodybuilding Program 25

 BLOCK 2: 5-WEEK NOVELTY PHASE

Last-Set Intensity Warm-up WORKING

Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 6
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Cuffed Behind-
Cross-Body Cable Raise the cables up in a"Y" motion. Really try to connect with the middle
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise delt fibers as you sweep the weight up and out.
Raise

Keep your torso locked in a fixed position (don't lean forward on the
Lat-Focused Lat Static Stretch (30 Half-Kneeling 1- Elbows-In 1-Arm
1 3 10-12 ~9 10 ~2-3 min negative). Drive your elbows down and back to engage the lats. Keep your
Cable Row sec hold) Arm Lat Pulldown DB Row
elbows tucked in to your sides.

Set the bench at a ~15 ° incline. Do a slight elbow tuck on the negative and
Low Incline DB Low Incline Low Incline then flare as you push (assuming this doesn't bother your shoulders). Nice,
N/A 2-3 3 8-10 ~9 10 ~2-3 min
Press Machine Press Barbell Press smooth reps here. No pausing at the top or bottom: constant tension on

the pecs!
Upper #1

Incline Chest- ,
Do 8-10 reps as a normal T-Bar row driving your elbows back at roughly 45 °
Chest-Supported Machine Chest-
8-10 + Supported DB and s queezing your shoulder blades together. Without resting, do another
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
Shrug Kelso Shrug
Shrug without rowing all the way back with your arms).

Bent-Over Cable
Pec Deck (w/ DB Flye (w/
Pec Flye (w/ Integrated Partials floor, flye straight out and
Lean forward until your torso is parallel with the
1 3 12-15 ~8-9 10 ~1-2 min Integrated Integrated
Integrated (on all sets) down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Partials) Partials)
Partials)

Long-length Partials Pull the cable in from the side . Keep a mind-muscle connection with your
Wide-Grip Lat Wide-Grip Band-
1-Arm Lat Pull-In (on all reps of the last 1 2 12-15 ~9-10 10 ~1-2 min lats and try to prevent your biceps from taking over. Palpate (feel) your lats
Pulldown Assisted Pull-Up
set) with your other hand if that helps you connect with them better.

j
Hold the cables without a handle and get them into position ust above
Overhead Cable
Dual-Cable your shoulders (around chin level) . Press the weight forward (straight out in
N/A 1-2 3 10-12 ~8-9 10 ~2-3 min Triceps Extension DB Skull Crusher
Triceps Press ,
front of you) not up overhead like in a standard overhead triceps
(Bar)
extension .

The Pure Bodybuilding Program 26

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 6
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower #1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Smith Machine DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for
N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat
Squat Squat set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the

weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat bac k as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

j
Hold a dumbbell and perform a umping motion without actually leaving

Leg Press Calf Standing Calf the floor, using a slight knee bend, but mostly relying on your calves/ankles
DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min
Jumps Raise to drive the "jump". I believe I built a lot of calf mass by doing jump rope;

these are meant to provide a similar stimulus, but with more tension.

Optional Rest Day

The Pure Bodybuilding Program 27

 Tracking Load and Reps
Last-Set Intensity Warm-up WORKING
Early Last Set Substitution
Substitution

WEEK 6 Exercise Reps Rest NOTES

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4

Dual-Handle Lat
Overhand Lat Lean back by ~15° and drive your elbows down as you squeeze your
Pulldown (Mid- N/A 1-2 3 10-12 ~9 10 ~2-3 min Pull-Up
Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.
back + Lats)

Seated DB Seated Barbell Standing DB Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Shoulder Press Shoulder Press Arnold Press as you push.

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)
Upper #2

Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Chest Press Machine Press Press with lower pecs.

Concentration DB Concentration
N/A 1 2 10-12 ~9-10 10 ~1-2 min DB Preacher Curl Place your working elbow against your knee and perform strict form curls.
Cable Curl Curl

Think about "drawing a sword" as you do the positive. Sweep your arm up,
Cross-Body Cable Machine Lateral
N/A 1 3 10-12 ~9 10 ~2-3 min DB Lateral Raise out and across your body. It may take a few weeks to get used to these if
Y-Raise Raise
you haven't done them before, but once they click, they really click.

Pull with one arm at a time, bracing with your non-working hand against the
Rear Delt 45° DB Rear Delt Bent-Over Reverse
N/A 1 3 12-15 ~9-10 10 ~1-2 min machine. Try to align your arm and the cable in a straight line at the bottom
Cable Flye Swing DB Flye
of the flye.

The Pure Bodybuilding Program 28

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
WEEK 6
SET 1 SET 2 SET 3 SET 4

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Smith Machine Set one leg back on the negative and then drive the weight up using your

Reverse Lunge
N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge
front leg. T
ry to minimize assistance from your back leg.

Cut out the top ~2 5% of the ROM, where there will be minimal tension on
Lower #2

Glute-Ham Raise N/A 2-3 3 8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl the hamstrings. Control the negative and squeeze your hamstrings to pull

yourself up !

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction thigh mass from the front ! Push them hard !

A2: Machine Hip

N/A 1 3 10-12 ~9-10 10 N/A
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean

Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.

Standing Calf Calf Static Stretch (30 Leg Press Calf

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 10-12 ~9-10 10 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 29

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 6
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook . Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free

Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for . If your weak point is feeling tired or sore, do not perform
to hit Exercise 2

(optional) sub options sub options the second weak point exercise this week.
eak Points

Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
Slow-Eccentric
Slow-Eccentric DB Slow-Eccentric DB When you extend, keep the bar back behind your eye line. Use the inside
EZ-Bar Skull N/A 1 3 10-12 ~9-10 10 ~1-2 min
Skull Crusher French Press (closer) grip option and allow the elbows to flare to a degree that feels
Crusher
comfortable.

Long-length Partials
Slow-Eccentric Slow-Eccentric DB Slow-Eccentric DB Use a 3-4 second negative and a slight pause at the bottom of each rep to
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min
Bayesian Curl Incline Curl Scott Curl emphasize stretching your biceps.
W

set)
Arms &

Triceps Diverging Use two long ropes or one long rope. Lean slightly forward, flare your
Cable Triceps DB Triceps
Pressdown (Long N/A 1 2 12-15 ~9-10 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.

Reverse-Grip Reverse-Grip EZ- Reverse-Grip DB Grab a cable bar with your palms facing down and perform curls . These will
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Cable Curl Bar Curl Curl ,
work the back of your forearm brachialis and biceps !

Allow your lower back to round as you curl your legs up . 10-20 reps is a
Roman Chair Leg Hanging Leg
N/A 0 3 10-20 ~9-10 10 ~1-2 min Reverse Crunch broad range on purpose : just go until you hit RPE 9-10 (0-1 reps shy of
Raise Raise
failure) with controlled form.

M an d at o ry R est D ay

The Pure Bodybuilding Program 30

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 7
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Cuffed Behind-
Cross-Body Cable Raise the cables up in a"Y" motion. Really try to connect with the middle
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise delt fibers as you sweep the weight up and out.
Raise

Keep your torso locked in a fixed position (don't lean forward on the
Lat-Focused Lat Static Stretch (30 Half-Kneeling 1- Elbows-In 1-Arm
1 3 10-12 ~9 10 ~2-3 min negative). Drive your elbows down and back to engage the lats. Keep your
Cable Row sec hold) Arm Lat Pulldown DB Row
elbows tucked in to your sides.

Set the bench at a ~15 ° incline. Do a slight elbow tuck on the negative and
Low Incline DB Low Incline Low Incline then flare as you push (assuming this doesn't bother your shoulders). Nice,
N/A 2-3 3 8-10 ~9 10 ~2-3 min
Press Machine Press Barbell Press smooth reps here. No pausing at the top or bottom: constant tension on

the pecs!
Upper #1

Incline Chest- ,
Do 8-10 reps as a normal T-Bar row driving your elbows back at roughly 45 °
Chest-Supported Machine Chest-
8-10 + Supported DB and s queezing your shoulder blades together. Without resting, do another
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
Shrug Kelso Shrug
Shrug without rowing all the way back with your arms).

Bent-Over Cable
Pec Deck (w/ DB Flye (w/
Pec Flye (w/ Integrated Partials floor, flye straight out and
Lean forward until your torso is parallel with the
1 3 12-15 ~8-9 10 ~1-2 min Integrated Integrated
Integrated (on all sets) down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Partials) Partials)
Partials)

Long-length Partials Pull the cable in from the side . Keep a mind-muscle connection with your
Wide-Grip Lat Wide-Grip Band-
1-Arm Lat Pull-In (on all reps of the last 1 2 12-15 ~9-10 10 ~1-2 min lats and try to prevent your biceps from taking over. Palpate (feel) your lats
Pulldown Assisted Pull-Up
set) with your other hand if that helps you connect with them better.

j
Hold the cables without a handle and get them into position ust above
Overhead Cable
Dual-Cable your shoulders (around chin level) . Press the weight forward (straight out in
N/A 1-2 3 10-12 ~8-9 10 ~2-3 min Triceps Extension DB Skull Crusher
Triceps Press ,
front of you) not up overhead like in a standard overhead triceps
(Bar)
extension .

The Pure Bodybuilding Program 31

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 7
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower #1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Smith Machine DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for
N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat
Squat Squat set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the

weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat bac k as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3

set) second negative. Feel your quads pulling apart on the negative.

j
Hold a dumbbell and perform a umping motion without actually leaving

Leg Press Calf Standing Calf the floor, using a slight knee bend, but mostly relying on your calves/ankles
DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min
Jumps Raise to drive the "jump". I believe I built a lot of calf mass by doing jump rope;

these are meant to provide a similar stimulus, but with more tension.

Optional Rest Day

The Pure Bodybuilding Program 32

 Tracking Load and Reps
Last-Set Intensity Warm-up WORKING
Early Last Set Substitution
Substitution

WEEK 7 Exercise Reps Rest NOTES

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4

Dual-Handle Lat
Overhand Lat Lean back by ~15° and drive your elbows down as you squeeze your
Pulldown (Mid- N/A 1-2 3 10-12 ~9 10 ~2-3 min Pull-Up
Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.
back + Lats)

Seated DB Seated Barbell Standing DB Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Shoulder Press Shoulder Press Arnold Press as you push.

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)
Upper #2

Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Chest Press Machine Press Press with lower pecs.

Concentration DB Concentration
N/A 1 2 10-12 ~9-10 10 ~1-2 min DB Preacher Curl Place your working elbow against your knee and perform strict form curls.
Cable Curl Curl

Think about "drawing a sword" as you do the positive. Sweep your arm up,
Cross-Body Cable Machine Lateral
N/A 1 3 10-12 ~9 10 ~2-3 min DB Lateral Raise out and across your body. It may take a few weeks to get used to these if
Y-Raise Raise
you haven't done them before, but once they click, they really click.

Pull with one arm at a time, bracing with your non-working hand against the
Rear Delt 45° DB Rear Delt Bent-Over Reverse
N/A 1 3 12-15 ~9-10 10 ~1-2 min machine. Try to align your arm and the cable in a straight line at the bottom
Cable Flye Swing DB Flye
of the flye.

The Pure Bodybuilding Program 33

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
WEEK 7
SET 1 SET 2 SET 3 SET 4

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.

Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full

set) squeeze, continue with partial reps on the last set.

Smith Machine Set one leg back on the negative and then drive the weight up using your

Reverse Lunge
N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge
front leg. T
ry to minimize assistance from your back leg.

Cut out the top ~2 5% of the ROM, where there will be minimal tension on
Lower #2

Glute-Ham Raise N/A 2-3 3 8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl the hamstrings. Control the negative and squeeze your hamstrings to pull

yourself up !

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding

Adduction
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction thigh mass from the front ! Push them hard !

A2: Machine Hip

N/A 1 3 10-12 ~9-10 10 N/A
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean

Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.

Standing Calf Calf Static Stretch (30 Leg Press Calf

1-2 second pause at the bottom of each rep. I j
nstead of ust going up onto

1 3 10-12 ~9-10 10 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 34

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

Exercise Reps Rest NOTES

WEEK 7
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook . Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free

Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for . If your weak point is feeling tired or sore, do not perform
to hit Exercise 2

(optional) sub options sub options the second weak point exercise this week.
eak Points

Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
Slow-Eccentric
Slow-Eccentric DB Slow-Eccentric DB When you extend, keep the bar back behind your eye line. Use the inside
EZ-Bar Skull N/A 1 3 10-12 ~9-10 10 ~1-2 min
Skull Crusher French Press (closer) grip option and allow the elbows to flare to a degree that feels
Crusher
comfortable.

Long-length Partials
Slow-Eccentric Slow-Eccentric DB Slow-Eccentric DB Use a 3-4 second negative and a slight pause at the bottom of each rep to
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min
Bayesian Curl Incline Curl Scott Curl emphasize stretching your biceps.
W

set)
Arms &

Triceps Diverging Use two long ropes or one long rope. Lean slightly forward, flare your
Cable Triceps DB Triceps
Pressdown (Long N/A 1 2 12-15 ~9-10 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.

Reverse-Grip Reverse-Grip EZ- Reverse-Grip DB Grab a cable bar with your palms facing down and perform curls . These will
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Cable Curl Bar Curl Curl ,
work the back of your forearm brachialis and biceps !

Allow your lower back to round as you curl your legs up . 10-20 reps is a
Roman Chair Leg Hanging Leg
N/A 0 3 10-20 ~9-10 10 ~1-2 min Reverse Crunch broad range on purpose : just go until you hit RPE 9-10 (0-1 reps shy of
Raise Raise
failure) with controlled form.

M an d at o ry R est D ay

The Pure Bodybuilding Program 35

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 8 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Cuffed Behind-
Cross-Body Cable Raise the cables up in a "Y" motion. Really try to connect with the middle
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise delt fibers as you sweep the weight up and out.
Raise

Keep your torso locked in a fixed position (don't lean forward on the
Lat-Focused Lat Static Stretch (30 Half-Kneeling 1- Elbows-In 1-Arm
1 3 10-12 ~9 10 ~2-3 min negative). Drive your elbows down and back to engage the lats. Keep your
Cable Row sec hold) Arm Lat Pulldown DB Row
elbows tucked in to your sides.

Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
Low Incline DB Low Incline Low Incline then flare as you push (assuming this doesn't bother your shoulders). Nice,
N/A 2-3 3 8-10 ~9 10 ~2-3 min
Press Machine Press Barbell Press smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Upper #1

Incline Chest- Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
Chest-Supported Machine Chest-
8-10 + Supported DB and squeezing your shoulder blades together. Without resting, do another
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
Shrug Kelso Shrug
Shrug without rowing all the way back with your arms).

Bent-Over Cable
Pec Deck (w/ DB Flye (w/
Pec Flye (w/ Integrated Partials Lean forward until your torso is parallel with the floor, flye straight out and
1 3 12-15 ~8-9 10 ~1-2 min Integrated Integrated
Integrated (on all sets) down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Partials) Partials)
Partials)

Long-length Partials Pull the cable in from the side. Keep a mind-muscle connection with your
Wide-Grip Lat Wide-Grip Band-
1-Arm Lat Pull-In (on all reps of the last 1 2 12-15 ~9-10 10 ~1-2 min lats and try to prevent your biceps from taking over. Palpate (feel) your lats
Pulldown Assisted Pull-Up
set) with your other hand if that helps you connect with them better.

Hold the cables without a handle and get them into position just above
Overhead Cable
Dual-Cable your shoulders (around chin level). Press the weight forward (straight out in
N/A 1-2 3 10-12 ~8-9 10 ~2-3 min Triceps Extension DB Skull Crusher
Triceps Press front of you), not up overhead like in a standard overhead triceps
(Bar)
extension.

The Pure Bodybuilding Program 36

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 8 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower #1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Smith Machine DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for
N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat
Squat Squat set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3
set) second negative. Feel your quads pulling apart on the negative.

Hold a dumbbell and perform a jumping motion without actually leaving

Leg Press Calf Standing Calf the floor, using a slight knee bend, but mostly relying on your calves/ankles
DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min
Jumps Raise to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.

Optional Rest Day

The Pure Bodybuilding Program 37

 Tracking Load and Reps
Warm-up Early
WEEK 8
Last-Set Intensity WORKING
Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4

Dual-Handle Lat
Overhand Lat Lean back by ~15° and drive your elbows down as you squeeze your
Pulldown (Mid- N/A 1-2 3 10-12 ~9 10 ~2-3 min Pull-Up
Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.
back + Lats)

Seated DB Seated Barbell Standing DB Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Shoulder Press Shoulder Press Arnold Press as you push.

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)
Upper #2

Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Chest Press Machine Press Press with lower pecs.

Concentration DB Concentration
N/A 1 2 10-12 ~9-10 10 ~1-2 min DB Preacher Curl Place your working elbow against your knee and perform strict form curls.
Cable Curl Curl

Think about "drawing a sword" as you do the positive. Sweep your arm up,
Cross-Body Cable Machine Lateral
N/A 1 3 10-12 ~9 10 ~2-3 min DB Lateral Raise out and across your body. It may take a few weeks to get used to these if
Y-Raise Raise
you haven't done them before, but once they click, they really click.

Pull with one arm at a time, bracing with your non-working hand against the
Rear Delt 45° DB Rear Delt Bent-Over Reverse
N/A 1 3 12-15 ~9-10 10 ~1-2 min machine. Try to align your arm and the cable in a straight line at the bottom
Cable Flye Swing DB Flye
of the flye.

The Pure Bodybuilding Program 38

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 8 Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full
set) squeeze, continue with partial reps on the last set.

Smith Machine Set one leg back on the negative and then drive the weight up using your
N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge
Reverse Lunge front leg. Try to minimize assistance from your back leg.

Cut out the top ~25% of the ROM, where there will be minimal tension on
Lower #2

Glute-Ham Raise N/A 2-3 3 8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction Adduction thigh mass from the front! Push them hard!

A2: Machine Hip

N/A 1 3 10-12 ~9-10 10 N/A
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 39

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 8 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
(optional) sub options sub options the second weak point exercise this week.
Arms & W eak Points

Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
Slow-Eccentric
Slow-Eccentric DB Slow-Eccentric DB When you extend, keep the bar back behind your eye line. Use the inside
EZ-Bar Skull N/A 1 3 10-12 ~9-10 10 ~1-2 min
Skull Crusher French Press (closer) grip option and allow the elbows to flare to a degree that feels
Crusher
comfortable.

Long-length Partials
Slow-Eccentric Slow-Eccentric DB Slow-Eccentric DB Use a 3-4 second negative and a slight pause at the bottom of each rep to
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min
Bayesian Curl Incline Curl Scott Curl emphasize stretching your biceps.
set)

Triceps Diverging Use two long ropes or one long rope. Lean slightly forward, flare your
Cable Triceps DB Triceps
Pressdown (Long N/A 1 2 12-15 ~9-10 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.

Reverse-Grip Reverse-Grip EZ- Reverse-Grip DB Grab a cable bar with your palms facing down and perform curls. These will
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Cable Curl Bar Curl Curl work the back of your forearm, brachialis and biceps!

Allow your lower back to round as you curl your legs up. 10-20 reps is a
Roman Chair Leg Hanging Leg
N/A 0 3 10-20 ~9-10 10 ~1-2 min Reverse Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise Raise
failure) with controlled form.

M an d at o ry R est D ay

The Pure Bodybuilding Program 40

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 9 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Cuffed Behind-
Cross-Body Cable Raise the cables up in a "Y" motion. Really try to connect with the middle
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise delt fibers as you sweep the weight up and out.
Raise

Keep your torso locked in a fixed position (don't lean forward on the
Lat-Focused Lat Static Stretch (30 Half-Kneeling 1- Elbows-In 1-Arm
1 3 10-12 ~9 10 ~2-3 min negative). Drive your elbows down and back to engage the lats. Keep your
Cable Row sec hold) Arm Lat Pulldown DB Row
elbows tucked in to your sides.

Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
Low Incline DB Low Incline Low Incline then flare as you push (assuming this doesn't bother your shoulders). Nice,
N/A 2-3 3 8-10 ~9 10 ~2-3 min
Press Machine Press Barbell Press smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Upper #1

Incline Chest- Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
Chest-Supported Machine Chest-
8-10 + Supported DB and squeezing your shoulder blades together. Without resting, do another
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
Shrug Kelso Shrug
Shrug without rowing all the way back with your arms).

Bent-Over Cable
Pec Deck (w/ DB Flye (w/
Pec Flye (w/ Integrated Partials Lean forward until your torso is parallel with the floor, flye straight out and
1 3 12-15 ~8-9 10 ~1-2 min Integrated Integrated
Integrated (on all sets) down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Partials) Partials)
Partials)

Long-length Partials Pull the cable in from the side. Keep a mind-muscle connection with your
Wide-Grip Lat Wide-Grip Band-
1-Arm Lat Pull-In (on all reps of the last 1 2 12-15 ~9-10 10 ~1-2 min lats and try to prevent your biceps from taking over. Palpate (feel) your lats
Pulldown Assisted Pull-Up
set) with your other hand if that helps you connect with them better.

Hold the cables without a handle and get them into position just above
Overhead Cable
Dual-Cable your shoulders (around chin level). Press the weight forward (straight out in
N/A 1-2 3 10-12 ~8-9 10 ~2-3 min Triceps Extension DB Skull Crusher
Triceps Press front of you), not up overhead like in a standard overhead triceps
(Bar)
extension.

The Pure Bodybuilding Program 41

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 9 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower #1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Smith Machine DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for
N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat
Squat Squat set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3
set) second negative. Feel your quads pulling apart on the negative.

Hold a dumbbell and perform a jumping motion without actually leaving

Leg Press Calf Standing Calf the floor, using a slight knee bend, but mostly relying on your calves/ankles
DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min
Jumps Raise to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.

Optional Rest Day

The Pure Bodybuilding Program 42

 Tracking Load and Reps
Warm-up Early
WEEK 9
Last-Set Intensity WORKING
Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4

Dual-Handle Lat
Overhand Lat Lean back by ~15° and drive your elbows down as you squeeze your
Pulldown (Mid- N/A 1-2 3 10-12 ~9 10 ~2-3 min Pull-Up
Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.
back + Lats)

Seated DB Seated Barbell Standing DB Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Shoulder Press Shoulder Press Arnold Press as you push.

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)
Upper #2

Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Chest Press Machine Press Press with lower pecs.

Concentration DB Concentration
N/A 1 2 10-12 ~9-10 10 ~1-2 min DB Preacher Curl Place your working elbow against your knee and perform strict form curls.
Cable Curl Curl

Think about "drawing a sword" as you do the positive. Sweep your arm up,
Cross-Body Cable Machine Lateral
N/A 1 3 10-12 ~9 10 ~2-3 min DB Lateral Raise out and across your body. It may take a few weeks to get used to these if
Y-Raise Raise
you haven't done them before, but once they click, they really click.

Pull with one arm at a time, bracing with your non-working hand against the
Rear Delt 45° DB Rear Delt Bent-Over Reverse
N/A 1 3 12-15 ~9-10 10 ~1-2 min machine. Try to align your arm and the cable in a straight line at the bottom
Cable Flye Swing DB Flye
of the flye.

The Pure Bodybuilding Program 43

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 9 Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full
set) squeeze, continue with partial reps on the last set.

Smith Machine Set one leg back on the negative and then drive the weight up using your
N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge
Reverse Lunge front leg. Try to minimize assistance from your back leg.

Cut out the top ~25% of the ROM, where there will be minimal tension on
Lower #2

Glute-Ham Raise N/A 2-3 3 8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction Adduction thigh mass from the front! Push them hard!

A2: Machine Hip

N/A 1 3 10-12 ~9-10 10 N/A
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 44

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 9 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
(optional) sub options sub options the second weak point exercise this week.
Arms & W eak Points

Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
Slow-Eccentric
Slow-Eccentric DB Slow-Eccentric DB When you extend, keep the bar back behind your eye line. Use the inside
EZ-Bar Skull N/A 1 3 10-12 ~9-10 10 ~1-2 min
Skull Crusher French Press (closer) grip option and allow the elbows to flare to a degree that feels
Crusher
comfortable.

Long-length Partials
Slow-Eccentric Slow-Eccentric DB Slow-Eccentric DB Use a 3-4 second negative and a slight pause at the bottom of each rep to
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min
Bayesian Curl Incline Curl Scott Curl emphasize stretching your biceps.
set)

Triceps Diverging Use two long ropes or one long rope. Lean slightly forward, flare your
Cable Triceps DB Triceps
Pressdown (Long N/A 1 2 12-15 ~9-10 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.

Reverse-Grip Reverse-Grip EZ- Reverse-Grip DB Grab a cable bar with your palms facing down and perform curls. These will
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Cable Curl Bar Curl Curl work the back of your forearm, brachialis and biceps!

Allow your lower back to round as you curl your legs up. 10-20 reps is a
Roman Chair Leg Hanging Leg
N/A 0 3 10-20 ~9-10 10 ~1-2 min Reverse Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise Raise
failure) with controlled form.

M an d at o ry R est D ay

The Pure Bodybuilding Program 45

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 10 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Cuffed Behind-
Cross-Body Cable Raise the cables up in a "Y" motion. Really try to connect with the middle
The-Back Lateral Myo-reps 1-2 3 10-12 ~9-10 10 ~1-2 min DB Lateral Raise
Y-Raise delt fibers as you sweep the weight up and out.
Raise

Keep your torso locked in a fixed position (don't lean forward on the
Lat-Focused Lat Static Stretch (30 Half-Kneeling 1- Elbows-In 1-Arm
1 3 10-12 ~9 10 ~2-3 min negative). Drive your elbows down and back to engage the lats. Keep your
Cable Row sec hold) Arm Lat Pulldown DB Row
elbows tucked in to your sides.

Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
Low Incline DB Low Incline Low Incline then flare as you push (assuming this doesn't bother your shoulders). Nice,
N/A 2-3 3 8-10 ~9 10 ~2-3 min
Press Machine Press Barbell Press smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Upper # 1

Incline Chest- Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
Chest-Supported Machine Chest-
8-10 + Supported DB and squeezing your shoulder blades together. Without resting, do another
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
Shrug Kelso Shrug
Shrug without rowing all the way back with your arms).

Bent-Over Cable
Pec Deck (w/ DB Flye (w/
Pec Flye (w/ Integrated Partials Lean forward until your torso is parallel with the floor, flye straight out and
1 3 12-15 ~8-9 10 ~1-2 min Integrated Integrated
Integrated (on all sets) down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Partials) Partials)
Partials)

Long-length Partials Pull the cable in from the side. Keep a mind-muscle connection with your
Wide-Grip Lat Wide-Grip Band-
1-Arm Lat Pull-In (on all reps of the last 1 2 12-15 ~9-10 10 ~1-2 min lats and try to prevent your biceps from taking over. Palpate (feel) your lats
Pulldown Assisted Pull-Up
set) with your other hand if that helps you connect with them better.

Hold the cables without a handle and get them into position just above
Overhead Cable
Dual-Cable your shoulders (around chin level). Press the weight forward (straight out in
N/A 1-2 3 10-12 ~8-9 10 ~2-3 min Triceps Extension DB Skull Crusher
Triceps Press front of you), not up overhead like in a standard overhead triceps
(Bar)
extension.

The Pure Bodybuilding Program 46

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 10 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2

Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 3 8-10 ~9 10 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.

Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9 10 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!
Lower # 1

We're using a reverse pyramid on this exercise. Warm-up as usual to your

Smith Machine
N/A 2-4 3 4, 6, 8 ~9 ~9 ~3-5 min Machine Squat
DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for
Squat Squat set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.

Long-length Partials Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension (on all reps of the last 1-2 3 10-12 ~9 10 ~1-2 min DB Step-Up Reverse Nordic handles as hard as you can to pull your butt down into the seat. Use a 2-3
set) second negative. Feel your quads pulling apart on the negative.

Hold a dumbbell and perform a jumping motion without actually leaving

Leg Press Calf Standing Calf the floor, using a slight knee bend, but mostly relying on your calves/ankles
DB Calf Jumps N/A 1 3 12-15 ~9-10 10 ~1-2 min
Jumps Raise to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.

Optional Rest Day

The Pure Bodybuilding Program 47

 Tracking Load and Reps
Warm-up Early
WEEK 10
Last-Set Intensity WORKING
Last Set Substitution
Substitution

Exercise Reps Rest NOTES

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4

Dual-Handle Lat
Overhand Lat Lean back by ~15° and drive your elbows down as you squeeze your
Pulldown (Mid- N/A 1-2 3 10-12 ~9 10 ~2-3 min Pull-Up
Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.
back + Lats)

Seated DB Seated Barbell Standing DB Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Shoulder Press Shoulder Press Arnold Press as you push.

Long-length Partials
Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
(on all reps of the last 1-2 3 8-10 ~9 10 ~2-3 min Helms Row
Machine Row T-Bar Row hard at the top of each rep.
set)
Upper #2

Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Chest Press Machine Press Press with lower pecs.

Concentration DB Concentration
N/A 1 2 10-12 ~9-10 10 ~1-2 min DB Preacher Curl Place your working elbow against your knee and perform strict form curls.
Cable Curl Curl

Think about "drawing a sword" as you do the positive. Sweep your arm up,
Cross-Body Cable Machine Lateral
N/A 1 3 10-12 ~9 10 ~2-3 min DB Lateral Raise out and across your body. It may take a few weeks to get used to these if
Y-Raise Raise
you haven't done them before, but once they click, they really click.

Pull with one arm at a time, bracing with your non-working hand against the
Rear Delt 45° DB Rear Delt Bent-Over Reverse
N/A 1 3 12-15 ~9-10 10 ~1-2 min machine. Try to align your arm and the cable in a straight line at the bottom
Cable Flye Swing DB Flye
of the flye.

The Pure Bodybuilding Program 48

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 10 Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

Long-length Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl (on all reps of the last 1-2 3 8-10 ~9 10 ~1-2 min Seated Leg Curl Nordic Ham Curl Prevent your butt from popping up as you curl. Once you can't get to the full
set) squeeze, continue with partial reps on the last set.

Smith Machine Set one leg back on the negative and then drive the weight up using your
N/A 2-4 3 8 ~8-9 ~8-9 ~1-2 min DB Reverse Lunge DB Walking Lunge
Reverse Lunge front leg. Try to minimize assistance from your back leg.

Cut out the top ~25% of the ROM, where there will be minimal tension on
Lower #2

Glute-Ham Raise N/A 2-3 3 8 ~8-9 ~9-10 ~3-4 min Nordic Ham Curl Seated Leg Curl the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!

A1: Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction Adduction thigh mass from the front! Push them hard!

A2: Machine Hip

N/A 1 3 10-12 ~9-10 10 N/A
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Calf Static Stretch (30 Leg Press Calf
1 3 10-12 ~9-10 10 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise sec hold) Press
feet.

The Pure Bodybuilding Program 49

 Last-Set Intensity Warm-up WORKING
Tracking Load and Reps Early Last Set Substitution
Substitution

WEEK 10 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
SET 1 SET 2 SET 3 SET 4

See The Weak See The Weak Decide on your weak point using The Weak Point Table in your Hypertrophy
Weak Point
N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 1
sub options sub options sets and reps provided here.

Weak Point See The Weak See The Weak If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~9 ~9-10 ~1-3 min Point Table for Point Table for to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
(optional) sub options sub options the second weak point exercise this week.
Arms & W eak Points

Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
Slow-Eccentric
Slow-Eccentric DB Slow-Eccentric DB When you extend, keep the bar back behind your eye line. Use the inside
EZ-Bar Skull N/A 1 3 10-12 ~9-10 10 ~1-2 min
Skull Crusher French Press (closer) grip option and allow the elbows to flare to a degree that feels
Crusher
comfortable.

Long-length Partials
Slow-Eccentric Slow-Eccentric DB Slow-Eccentric DB Use a 3-4 second negative and a slight pause at the bottom of each rep to
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min
Bayesian Curl Incline Curl Scott Curl emphasize stretching your biceps.
set)

Triceps Diverging Use two long ropes or one long rope. Lean slightly forward, flare your
Cable Triceps DB Triceps
Pressdown (Long N/A 1 2 12-15 ~9-10 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.

Reverse-Grip Reverse-Grip EZ- Reverse-Grip DB Grab a cable bar with your palms facing down and perform curls. These will
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Cable Curl Bar Curl Curl work the back of your forearm, brachialis and biceps!

Allow your lower back to round as you curl your legs up. 10-20 reps is a
Roman Chair Leg Hanging Leg
N/A 0 3 10-20 ~9-10 10 ~1-2 min Reverse Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise Raise
failure) with controlled form.

M an d at o ry R est D ay

The Pure Bodybuilding Program 50