The Pure Bodybuilding Program - PPL

IMPORTANT PROGRAM NOTES
READ BEFORE STARTING

Perform a full general warm-up and exercise-specific warm-up every workout as
outlined on the next page (should only take 5-10 mins max)
There is a Weak Point & Arms day in this program where you will select a weak
point from the table below and perform 1-2 exercises for your weak point on this
day. Please read The Hypertrophy Handbook for more detail.
Note that most sets in this program are taken to an RPE of 9-10. This means you
will push most sets within ~1 rep of failure or to failure. Make sure you are focused
mentally before starting each working set!
All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on most (but not all exercises). See The Hypertrophy Handbook for a full
explanation of RPE.
Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.
Note that this Push/Pull/Legs/Arms split is an asynchronous split, which means

that the program runs on a 10-day cycle instead of the usual 7-day cycle. This is
explained in more detail in The Hypertrophy Handbook.
All other aspects of the program, including how to understand the Last-Set
Intensity Technique column, when to make an exercise substitution and how to
progress through the rep ranges given is explained in The Hypertrophy Handbook.
Give it a full read before starting your first workout! Let's crush it!!
WARM UP PROTOCOL
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can
save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
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
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!

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.

BLOCK 1: 5-WEEK BUILD PHASE
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
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)
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
Snatch-Grip RDL N/A 2-3 2 8 ~6 ~6-7 ~3-4 min DB RDL Nordic Ham Curl of each rep. To keep tension on the hamstrings, stop about 75% of the way
(Lat Focused)
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
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)
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.
1
set)
Pull #
These will target the brachialis and forearms hard. Squeeze the dumbbell
Hammer Preacher Fat-Grip Preacher
N/A 1 3 10-12 ~9-10 10 ~1-2 min Hammer Curl hard in the middle of the handle and curl about 3/4 of the way up (i.e. stay
Curl Curl
in the bottom 3/4 of the curl).
Lying Paused Bent-Over Reverse Pause for 1-2 seconds in the squeeze of each rep. Contract the rear delts
N/A 1 3 10-12 ~9-10 10 ~1-2 min Rope Face Pull
Rope Face Pull DB Flye hard!

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
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.
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
Push # 1
(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.
Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 3 8 ~9-10 10 ~1-2 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)
These are meant to be fairly heavy, which is why we're using a bar instead
Triceps Triceps Close-Grip
Dropset 1 2 8-10 ~9-10 10 ~1-2 min of a rope. Aim to add some weight week to week at the set rep target.
Pressdown (Bar) Pressdown (Rope) Assisted Dip
Always keep the form tight as you overload the triceps.
Plate-Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch Myo-reps 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
Crunch with your 6-pack.
Optional Rest Day

Substitution

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!
Legs # 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.

Substitution
WEEK 1 Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
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 # 1
If you have a left-right bicep size 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.
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.
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 atory Rest D ay

Trac k g
in Loa d and Reps
WEEK 1
Substitution
Reps Rest
3 4
Exercise NOTES
Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET SET
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.
Pull #2 (Mid-Back Focused)
Arms-Extended
Prisoner 45° Good Morning K eep your arms extended out at 45° as you do back extensions. You should
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension (Light Weight) feel a crazy burn in your mid-back and lower back.
Hyperextension
Initiate the pulldown with a straight up posture. As you pull the bar down,
Lean-Back Lat Lean-Back Medium-Grip Pull lean back by about 15-30° to get the mid-back more involved. Softly touch
Dropset 1-2 3 10-12 ~9 10 ~2-3 min
Pulldown Machine Pulldown Up the bar to your chest on every rep and, even though you're leaning back, still
control the weight!
Inverse DB Slow-Eccentric DB Do a hammer curl on the positive, then turn your palms facing up at the top
N/A 1 3 10-12 ~9-10 10 ~1-2 min Hammer Curl
Zottman Curl Curl and use a palms-up grip on the negative.
Y ou'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).
Shrug up and in. Think about shrugging "up to your ears". 1-2 second pause
Cable Paused
N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Shrug DB Shrug in the squeeze (at the top) of each rep, then another 1-2 second pause in
Shrug-In
the stretch (at the bottom) of each rep.

k g Load and Reps
Trac in
l
Ear y Last Set Substitution
Substitution

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.
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.
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,
Push #2
Dip Chest Press Press

trying to at least break a 90° elbow angle.
Focus on feeling a deep stretch in your pecs at the bottom of each rep.
Low-Incline Low-To-High Keep the dumbbells in the bottom ~3/4 of the range of motion as there will
(on all reps of the last 1 2 15-20 ~9 10 ~2-3 min Pec Deck
Dumbbell Flye Cable Crossover be no tension on the pecs at the top. We are including these because the
set)
dumbbells' resistance profile really accentuates the stretch.
Overhead Cable
Katana Triceps Flare your elbows out at about 45° and keep your elbows locked in place as
N/A 1 3 10-12 ~9-10 10 ~2-3 min Triceps Extension DB French Press
Extension you complete the extensions.
(Rope)
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
Ab Wheel Rollout N/A 0 3 10-20 ~9 ~9-10 ~1-2 min Swiss Ball Rollout LLPT Plank
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Optiona l R est D ay

Substitution

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.
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.
Smith Machine 2 sets each leg. Minimize contribution from the back leg. Mind-muscle
N/A 2-3 2 8 ~8-9 ~9-10 ~3-4 min Barbell Lunge DB Step Up
Lunge connection with your glutes here!
Legs #2
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
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.
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.

Substitution

Weak Point
Exercise 1
Arms & W eak Points #2
Allow the cable to move back behind your head for maximum stretch on
Cable Skull EZ-Bar Skull
N/A 1 3 10-12 ~8-9 10 ~1-2 min DB Skull Crusher the triceps. Reach full extension with your elbows still around eye level at
Crusher Crusher
the top.
Kneeling
Overhead Cable Kneel down, stick your arm straight out to the side and do cable curls. You
Overhead Cable N/A 1 3 10-12 ~9-10 10 ~1-2 min Spider Curl
Curl should feel a tight squeeze at the top of each rep on these.
Curl
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.
Keep your upper back planted against the bench, rotate your arms outward
Incline DB Stretch- Bayesian Cable
N/A 1 2 12-15 ~9-10 10 ~1-2 min DB Incline Curl until you feel a massive stretch in your biceps. Go light on these and
Curl Curl
instead focus on feeling your biceps pull and squeeze.
Cable Crunch N/A 1 3 10-12 ~9-10 10 ~1-2 min Machine Crunch
M an d atory R est D ay

Tracking Load and Reps
Substitution

set)
Pull #1 (Lat Focused)
motion).
set)
set)
Curl Curl

Substitution
Exercise Reps Rest NOTES

WEEK 2
Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a"Y" motion. Really try to connect with the
Raise
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Bent-Over Cable Set up the pec deck to allow for maximum stretch . On all sets, alternate
Push #1

Partials) Partials)

Feel a nasty stretch on the triceps throughout the entire negative . Pause for
1 second in the stretch part of each rep .
(Bar) (Rope)
Smith Machine Close-Grip Bench .

Lower the bar down to your chin Think of the movement as a combination
N/A 1-2 2 15-20 ~8-9 10 ~2-3 min Barbell JM Press
JM Press Press of a skull crusher and a close-grip bench press .
Plate-Weighted Round your lower back as you crunch . Maintain a mind-muscle connection
Optional Rest D ay

Substitution

WEEK 2

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

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

Substitution
Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
WEEK 2
Weak Point
Exercise 1
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
z ,
If you have a left-right bicep si e imbalance do these 1 arm at a time ,
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) ' z ,
even if the RPE is lower). If you don t have a si e imbalance do these both
Press Crusher
Bottom-2/3 Stay in the bottom 2/3 of the curl. Don t s ' q z

uee e all the way up to the top.
Constant Tension N/A 1 2 12-15 ~9-10 10 ~1-2 min

Bottom-2/3 EZ-
Spider Curl Keep your triceps fi rmly pinned against the pad as you curl. No pausing at
Preacher Curl
Bar 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 '
Kickback
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
Kickback the full s q z,
uee e your shoulder should be positioned back behind your
torso.
Roman Chair Leg
Raise
N/A 0 3 10-20 ~9-10 10 ~1-2 min
Hanging Leg
Raise
Reverse Crunch broad range on purpose :just go until you hit RPE 9-10 (0-1 reps shy of

Trac k g
in Loa d and Reps
Substitution
Reps Rest
3 4
WEEK 2 Exercise NOTES
SET 1 SET 2 SET SET
Pull # 2 (Mid-Back Focused)
Arms-Extended
Prisoner 45° Good Morning Keep your arms extended out at 45° as you do back extensions. You should
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
Dropset 1-2 3 10-12 ~9 10 ~2-3 min
control the weight!
You'll probably want to watch the video for this one. Take ~3 big steps back
Cable Paused
Shrug-In

k g Load and Reps
Trac in
l
Substitution

Set RPE RPE
WEEK 2
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Option 1 Option 2
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
control on the way up. Go as deep as your shoulders comfortably allow,
Push # 2
N/A 2 3 8-10 ~8-9 10 ~2-3 min

set)
Overhead Cable
(Rope)
week to week.

Substitution

WEEK 2
set)
pause at the bottom of each rep. Try to add a little weight each week at the
Squat
same rep count.
Smith Machine z
2 sets each leg. Minimi e contribution from the back leg. Mind-muscle
with your glutes here!

Legs # 2
Lunge connection
thigh mass from the front! Push them hard!
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
Adduction Adduction Adduction
quickly.
,
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
feet.

Substitution

WEEK 2
Weak Point
Exercise 1
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
N/A 1 3 10-12 ~8-9 10 ~1-2 min DB Skull Crusher the triceps . Reach full extension with your elbows still around eye level at
Crusher Crusher
the top.
Kneeling
Overhead Cable ,
Kneel down stick your arm straight out to the side and do cable curls . You
Curl should feel a tight s queeze at the top of each rep on these.
Curl
Kickback Kickback
,
Keep your upper back planted against the bench rotate your arms outward
Curl Curl

Substitution

set)
motion).
set)
set)
Curl Curl

Substitution

WEEK 3
Cuffed Behind-
Cross-Body Cable Raise the cables up and out in a "Y" motion. Really try to connect with the
Raise
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
Bent-Over Cable ,
Set up the pec deck to allow for maximum stretch. On all sets alternate
Integrated Partials Pec Flye (w/ ,
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
Push #1

Partials) Partials)

(Bar) (Rope)
, '
These are meant to be fairly heavy which is why we re using a bar instead
Dropset 1 2 8-10 ~9-10 10 ~1-2 min of a rope. Aim to add some weight week to week at the set rep target.
Optional Rest Day

Substitution

WEEK 3

hamstrings.
Adduction
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1
W '
fi

Press sec)
feet.

Substitution
WEEK 3
Weak Point
Exercise 1
z ,
Bayesian Cable
Curl
set) ' z ,
Press Crusher


Bottom-2/3 EZ-
Preacher Curl
Bar Curl
:
:
Kickback
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
torso.
Roman Chair Leg
Raise
N/A 0 3 10-20 ~9-10 10 ~1-2 min
Hanging Leg
Raise

Trac k g
in Loa d and Reps
Substitution
Reps Rest
3 4
SET 1 SET 2 SET SET
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
Dropset 1-2 3 10-12 ~9 10 ~2-3 min
control the weight!
Cable Paused
Shrug-In

k g Load and Reps
Trac in
l
Substitution

Set RPE RPE
WEEK 3
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
Push #2
N/A 2 3 8-10 ~8-9 10 ~2-3 min

set)
Overhead Cable
(Rope)
week to week.

Substitution

WEEK 3
set)
Squat
same rep count.
Smith Machine z

Legs #2
Lunge connection
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
quickly.
,
feet.

Substitution

WEEK 3
Weak Point
Exercise 1
to hit Exercise 2
Crusher Crusher
the top.
Kneeling
Overhead Cable ,
Curl
Kickback Kickback
,
Curl Curl

Substitution

set)
motion).
set)
set)
Curl Curl

Substitution

WEEK 4
Cuffed Behind-
Raise
2-3 4 8-10 ~8-9 ~9-10 ~2-3 min
Push #1

Partials) Partials)

(Bar) (Rope)
Smith Machine Close-Grip Bench .

Lower the bar down to your chin Think of the movement as a combination
N/A 1-2 3 15-20 ~8-9 10 ~2-3 min Barbell JM Press
JM Press Press of a skull crusher and a close-grip bench press .
Optional Rest D ay

Substitution

WEEK 4

hamstrings.
Adduction
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1
W '
fi

Press sec)
feet.

Substitution
WEEK 4
Weak Point
Exercise 1
z ,
Bayesian Cable
Curl
set) ' z ,
Press Crusher


Bottom-2/3 EZ-
Preacher Curl
Bar Curl
:
:
Kickback
N/A 0 2 12-15 ~9-10 10 ~1-2 min Bench Dip
torso.
Roman Chair Leg
Raise
N/A 0 3 10-20 ~9-10 10 ~1-2 min
Hanging Leg
Raise

Trac k g
in Loa d and Reps
Substitution
Reps Rest
3 4
SET 1 SET 2 SET SET
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
Dropset 1-2 3 10-12 ~9 10 ~2-3 min
control the weight!
Cable Paused
Shrug-In

k g Load and Reps
Trac in
l
Substitution

Set RPE RPE
WEEK 4
Dropset 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
Push #2
N/A 2 3 8-10 ~8-9 10 ~2-3 min

set)
Overhead Cable
(Rope)
week to week.

Substitution

WEEK 4
set)
Squat
same rep count.
Smith Machine z

Legs #2
Lunge connection
N/A 1 3 10-12 ~9-10 10 ~0.5-1 min
quickly.
,
feet.

Substitution

WEEK 4
Weak Point
Exercise 1
to hit Exercise 2
Crusher Crusher
the top.
Kneeling
Overhead Cable ,
Curl
Kickback Kickback
,
Curl Curl

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
Substitution

set)
motion).
set)
set)
Curl Curl

Substitution

WEEK 5
Cuffed Behind-
The-Back Lateral Myo-reps 1-2 2 10-12 ~7-8 ~8 ~1-2 min DB Lateral Raise
Raise
2-3 3 8-10 ~6-7 ~8 ~2-3 min
Push #1
Integrated 1 2 12-15 ~7-8 ~7-8 ~1-2 min Integrated

Partials) Partials)

Triceps Extension Dropset 1 2 8 ~7-8 ~8 ~1-2 min Triceps Extension DB Skull Crusher
(Bar) (Rope)
, '
N/A 1 1 8-10 ~7-8 ~8 ~1-2 min . Aim to add some weight week to week at the set rep target.
of a rope
Cable Crunch Myo-reps 1 2 10-12 ~7-8 ~8 ~1-2 min Machine Crunch
Crunch with your 6-pack .
Optional Rest D ay

Substitution

WEEK 5

Seated Leg Curl N/A 1-2 2 8-10 ~7 ~8 ~2-3 min Lying Leg Curl Nordic Ham Curl
hamstrings.
Adduction
N/A 1 2 10-12 ~7 ~8 ~1-2 min
Legs #1
W '
fi
Leg Extension (on all reps of the last 1-2 2 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

1 2 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.

Substitution
WEEK 5
Weak Point
Exercise 1
z ,
Bayesian Cable
(on all reps of the last 1 2 10-12 ~7-8 ~8 ~1-2 min DB Incline Curl DB Scott Curl '
Curl
set) ' z ,
N/A 1 2 10 ~7-8 ~8 ~1-2 min DB Skull Crusher extensions. Feel a deep stretch on your triceps at the bottom. Avoid
Press Crusher

Constant Tension N/A 1 2 12-15 ~7-8 ~8 ~1-2 min

Bottom-2/3 EZ-
Preacher Curl
Bar Curl
:
:
Kickback
N/A 0 2 12-15 ~7-8 ~8 ~1-2 min Bench Dip
torso.
Roman Chair Leg
Raise
N/A 0 2 10-20 ~7-8 ~8 ~1-2 min
Hanging Leg
Raise

SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
Trac k g
in Loa d and Reps
Substitution
Reps Rest
3 4
SET 1 SET 2 SET SET
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
Arms-Extended
45° N/A 1 2 10-20 ~7 ~8 ~2-3 min
Hyperextension
Dropset 1-2 2 10-12 ~7 ~8 ~2-3 min
control the weight!
N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Hammer Curl
Flye (Mechanical 0 2 5,4,3+ ~7-8 ~8 ~1-2 min Reverse Pec Deck immediately (without resting) take 1 step forward and do another 4 reps.
Cable Paused
N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Machine Shrug DB Shrug in the squeeze (at the top) of each rep, then another 1-2 second pause in
Shrug-In

k g Load and Reps
Trac in
l
Substitution

Set RPE RPE
WEEK 5
N/A 2-3 2 10-12 ~7-8 ~8 ~1-2 min
N/A 1 2 10-12 ~7-8 ~8 ~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
Push #2
N/A 2 2 8-10 ~7-8 ~8 ~2-3 min

set)
Overhead Cable
N/A 1 2 10-12 ~7-8 ~8 ~2-3 min Triceps Extension DB French Press
(Rope)
Ab Wheel Rollout N/A 0 2 10-20 ~7-8 ~8 ~1-2 min Swiss Ball Rollout LLPT Plank
week to week.

Substitution

Lying Leg Curl (on all reps of the last 1-2 2 8-10 ~7 ~8 ~1-2 min Seated Leg Curl Nordic Ham Curl
set)
Leg Press N/A 2-4 2 8 ~7 ~8 ~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.
Smith Machine 2 sets each leg. Minimize contribution from the back leg. Mind-muscle
Legs #2
Lunge connection with your glutes here!
N/A 1 2 10-12 ~7 ~8 ~0.5-1 min
A2: Sissy Squat N/A 1 2 10-12 ~7-8 ~8 ~0.5-1 min Leg Extension Goblet Squat though, feel free to go with a substitution. They may feel awkward at first,
quickly.
1 2 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
feet.

Substitution

WEEK 5
Weak Point
Exercise 1
to hit Exercise 2
N/A 1 2 10-12 ~7-8 ~8 ~1-2 min DB Skull Crusher the triceps . Reach full extension with your elbows still around eye level at
Crusher Crusher
the top.
Kneeling
Overhead Cable ,
Overhead Cable N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Spider Curl
Curl
Pressdown (Long N/A 1 2 12-15 ~7-8 ~8 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Kickback Kickback
,
N/A 1 2 12-15 ~7-8 ~8 ~1-2 min DB Incline Curl until you feel a massive stretch in your biceps. Go light on these and
Curl Curl
Cable Crunch N/A 1 2 10-12 ~7-8 ~8 ~1-2 min Machine Crunch

BLOCK 2: 5-WEEK NOVELTY PHASE

Substitution

Reps
Set RPE RPE
Rest
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.
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
RDL
Pu ll # 1 (Lat Focuse d )
way to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
Incline Chest- Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly
Chest-Supported Machine Chest-
8-10 + Supported DB 45° and squeezing your shoulder blades together. Without resting, do
T-Bar Row + Kelso N/A 2 3 ~9 10 ~2-3 min Supported Row +
4-6 Row + Kelso another 4-6 reps as Kelso Shrugs (just squeeze your shoulder blades
Shrug Kelso Shrug
Shrug together without rowing all the way back with your arms).
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
Pulldown Assisted Pull-Up
set) lats with your other hand if that helps you connect with them better.
N1-Style Short- DB Concentration Brace against your knee with your non-working hand and curl across your
(on all reps of the last 1 3 10-12 ~9-10 10 ~1-2 min DB Preacher Curl
Head Curl Curl body, toward your opposite shoulder.
set)
Sweep the weight out instead of pulling the weight back. Mind-muscle
Reverse Cable Bent-Over
Reverse Pec Deck connection with rear delts. On all sets, alternate full-ROM reps and half-
Integrated Partials Flye (w/ Reverse DB Flye
(w/ Integrated 1 3 10-15 ~9-10 10 ~1-2 min ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
(on all sets) Integrated (w/ Integrated
Partials) stretched/bottom half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
Partials) Partials)
until you've reached the target reps and an RPE of 9-10.

Substitution

WEEK 6
Cuffed Behind-
Cross-Body Cable Raise the cables up in a"Y" motion. Really try to connect with the middle
Y-Raise delt fibers as you sweep the weight up and out.
Raise
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!
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
Push #1
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.
Bent-Over Cable
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)
Close-Grip Push Slow negative with a deep stretch at the bottom of each rep before
Deficit Pushup N/A 1 1 AMRAP N/A 10 ~1-2 min Bodyweight Dip
Up exploding back up on the positive .
Optiona l Rest D ay

Substitution

WEEK 6

hamstrings.
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1

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
Long-length Partials Set the seat bac k as far as it will go while still feeling comfortable. Grab the
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.

Substitution

WEEK 6
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
to hit Exercise 2
eak Points #1
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.
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)
W
Arms &
Kickback Kickback
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
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
M an d at o ry R est D ay

Substitution

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)
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
set)
Concentration DB Concentration
N/A 1 3 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
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.

Substitution

WEEK 6
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.
Myo-reps 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
Decline Machine Decline Smith Decline Barbell Feel your pecs stretching apart on the negative. Mind-muscle connection
Push #2
N/A 2 3 8-10 ~8-9 10 ~2-3 min

Chest Press Machine Press Press with lower pecs.

Triceps Extension Dropset 1 2 8-10 ~9-10 10 ~2-3 min Triceps Extension DB Skull Crusher
(Bar) (Rope)
Stomach 10-15
N/A 0 2 ~9 ~9-10 ~1-2 min LLPT Plank Ab Wheel Rollout Suck your stomach in and hold it for 10-15 seconds, repeat 2x.
Vacuums sec hold
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.
Optional Rest Day

Substitution

WEEK 6
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.
Grab the handles as hard as you can

Set the seat back as far as it will go.
Leg Extension N/A 1-2 4 15-20 ~9 10 ~3-4 min Reverse Nordic Sissy Squats to pull your butt down into the seat. Use a 2-3 second negative. Feel your
Legs #2
quads pulling apart on the negative.
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 Cable Hip If possible, use pads to increase the range of motion on the machine. Lean
N/A 1 3 10-12 ~9-10 10 N/A Lateral Band Walk
Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.
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
feet.

Substitution
WEEK 6
Weak Point
Exercise 1
,
eak Points #2
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

, '
Myo-reps 1 2 10-12 ~9-10 10 ~1-2 min of a rope. Aim to add some weight week to week. Always keep the form
tight as you overload the triceps.
S q zuee e the dumbbell hard in the middle of the handle as you curl. Using
q ,
W
Inverse DB li uid chalk on these will prevent your grip from slipping keeping your hand
Hammer Curl N/A 1 2 12-15 ~9-10 10 ~1-2 min Fat-Grip DB Curl
Zottman Curl in the middle of the handle throughout the set (as opposed to resting
Arms &
against the head of the dumbbell).
:
Cable Triceps DB Triceps Triceps that feels more comfortable for you. The main thing is that when you re in '
Kickback
N/A 1 2 12-15 ~9-10 10 ~1-2 min
Kickback Pressdown (Rope) the full s q z,
torso.
Medicine Ball Half-Kneeling Keep the ball held out far from your body on the sides and control the reps ,
Russian Twists
N/A 1 2 10-20 ~9-10 10 ~1-2 min
Pallof Press
Bicycle Crunch
'j
don t ust rush through them to get the set done.
M an d atory Rest Day

k g Load and Reps
Trac in
Ear yl Last Set Substitution
Substitution

Set RPE RPE
WEEK 7

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
motion).
Incline Chest- Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
8-10 + Supported DB and squeezing your shoulder blades together. Without resting, do another
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).
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
set) with your other hand if that helps you connect with them better.
set)
Reverse Cable Bent-Over Reverse
Integrated Partials Flye (w/ DB Flye (w/
(on all sets) Integrated Integrated
Partials) Partials)

Substitution

WEEK 7
Cuffed Behind-
Cross-Body Cable Raise the cables up in a"Y" motion. Really try to connect with the middle
Raise
Set the bench at a ~15 ° incline. Do a slight elbow tuck on the negative and
N/A 2-3 3 8-10 ~9 10 ~2-3 min
the pecs!
Overhead Cable
Push #1
(Bar)
extension.
Bent-Over Cable
Pec Flye (w/ Integrated Partials floor, flye straight out and
Lean forward until your torso is parallel with the
Partials) Partials)
Partials)
Up exploding back up on the positive .
Optiona l Rest D ay

Substitution

WEEK 7

hamstrings.
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1

Long-length Partials Set the seat bac k as far as it will go while still feeling comfortable. Grab the
j
Hold a dumbbell and perform a umping motion without actually leaving

Substitution

WEEK 7
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
to hit Exercise 2
eak Points #1
Slow-Eccentric
Crusher
comfortable.
set)
W
Arms &
Kickback Kickback
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
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

Substitution

Dual-Handle Lat
back + Lats)
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
set)
Cable Curl Curl
of the flye.

Substitution

WEEK 7
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
Push #2
N/A 2 3 8-10 ~8-9 10 ~2-3 min


(Bar) (Rope)
Stomach 10-15
Vacuums sec hold
Super-ROM DB
Lateral Raise
Optional Rest Day

Substitution

WEEK 7
set)
Grab the handles as hard as you can

Set the seat back as far as it will go.
Legs #2
N/A 1 3 10-12 ~9-10 10 N/A
Adduction Adduction Adduction thigh mass from the front ! Push them hard!
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
feet.

Substitution
WEEK 7
Weak Point
Exercise 1
,
eak Points #2
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

, '
S q zuee e the dumbbell hard in the middle of the handle as you curl. Using
q ,
W
Inverse DB li uid chalk on these will prevent your grip from slipping keeping your hand
Arms &
:
Cable Triceps DB Triceps Triceps that feels more comfortable for you. The main thing is that when you re in '
Kickback
N/A 1 2 12-15 ~9-10 10 ~1-2 min
Kickback Pressdown (Rope) the full s q z,
torso.
Medicine Ball Half-Kneeling Keep the ball held out far from your body on the sides and control the reps ,
Russian Twists
N/A 1 2 10-20 ~9-10 10 ~1-2 min
Pallof Press
Bicycle Crunch
'j
don t ust rush through them to get the set done.

k g Load and Reps
Trac in
Substitution

Paused Barbell
RDL
motion).
Shrug Kelso Shrug
set)
Partials) Partials)

Substitution

Reps
Set RPE RPE
Rest
Cuffed Behind-
Cross-Body Cable Raise the cables up in a "Y" motion. Really try to connect with the middle
Raise
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
N/A 2-3 3 8-10 ~9 10 ~2-3 min
the pecs!
Overhead Cable
Push #1
(Bar)
extension.
Bent-Over Cable
Pec Flye (w/ Integrated Partials Lean forward until your torso is parallel with the floor, flye straight out and
Partials) Partials)
Partials)
Up exploding back up on the positive.
Optiona l Rest D ay

Substitution

Reps
Set RPE RPE
Rest

hamstrings.
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1

Hold a dumbbell and perform a jumping motion without actually leaving


Substitution

Reps
Set RPE RPE
Rest
Weak Point
Exercise 1
Slow-Eccentric
Crusher
comfortable.
set)
Kickback Kickback
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!
Raise Raise

Substitution
WEEK 8 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Dual-Handle Lat
back + Lats)
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
set)
Cable Curl Curl
of the flye.

Substitution

Reps
Set RPE RPE
Rest
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Push #2

(Bar) (Rope)
Stomach 10-15
Vacuums sec hold
Super-ROM DB
Lateral Raise
Optional Rest Day

Substitution

Reps
Set RPE RPE
Rest
set)
Set the seat back as far as it will go. Grab the handles as hard as you can
Legs #2
N/A 1 3 10-12 ~9-10 10 N/A
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
feet.

Substitution
Weak Point
Exercise 1
Arms & Weak Points #2
Squeeze the dumbbell hard in the middle of the handle as you curl. Using
Inverse DB liquid chalk on these will prevent your grip from slipping, keeping your hand
Cable Triceps DB Triceps Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 1 2 12-15 ~9-10 10 ~1-2 min
Kickback Kickback Pressdown (Rope) the full squeeze, your shoulder should be positioned back behind your
torso.
Medicine Ball Half-Kneeling Keep the ball held out far from your body on the sides and control the reps,
N/A 1 2 10-20 ~9-10 10 ~1-2 min Bicycle Crunch
Russian Twists Pallof Press don't just rush through them to get the set done.

k g Load and Reps
Trac in
Substitution

Paused Barbell
RDL
motion).
Shrug Kelso Shrug
set)
Partials) Partials)

Substitution

Reps
Set RPE RPE
Rest
Cuffed Behind-
Raise
N/A 2-3 3 8-10 ~9 10 ~2-3 min
the pecs!
Overhead Cable
Push #1
(Bar)
extension.
Bent-Over Cable
Partials) Partials)
Partials)
Optiona l Rest D ay

Substitution

Reps
Set RPE RPE
Rest

hamstrings.
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs #1



Substitution

Reps
Set RPE RPE
Rest
Weak Point
Exercise 1
Slow-Eccentric
Crusher
comfortable.
set)
Kickback Kickback
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Raise Raise

Substitution
WEEK 9 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Dual-Handle Lat
back + Lats)
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
set)
Cable Curl Curl
of the flye.

Substitution

Reps
Set RPE RPE
Rest
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Push #2

(Bar) (Rope)
Stomach 10-15
Vacuums sec hold
Super-ROM DB
Lateral Raise
Optional Rest Day

Substitution

Reps
Set RPE RPE
Rest
set)
Legs #2
N/A 1 3 10-12 ~9-10 10 N/A
feet.

Substitution
Weak Point
Exercise 1
N/A 1 2 12-15 ~9-10 10 ~1-2 min
torso.

k g Load and Reps
Trac in
Substitution

Paused Barbell
RDL
Pull # 1 (Lat Focused)
motion).
Shrug Kelso Shrug
set)
Partials) Partials)

Substitution

Reps
Set RPE RPE
Rest
Cuffed Behind-
Raise
N/A 2-3 3 8-10 ~9 10 ~2-3 min
the pecs!
Overhead Cable
Push # 1
(Bar)
extension.
Bent-Over Cable
Partials) Partials)
Partials)
Optiona l Rest D ay

Substitution


hamstrings.
N/A 1 3 10-12 ~9 10 ~1-2 min
Legs # 1

Smith Machine
DB Bulgarian Split first working set for 4 reps. This first set will be your heaviest set. Then for


Substitution

Reps
Set RPE RPE
Rest
Weak Point
Exercise 1
Slow-Eccentric
Crusher
comfortable.
set)
Kickback Kickback
N/A 0 2 12-15 ~9-10 10 ~1-2 min
Raise Raise

Substitution
WEEK 10 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Dual-Handle Lat
back + Lats)
Arms-Extended
45° N/A 1 2 10-20 ~9 ~9-10 ~2-3 min
Hyperextension
set)
Cable Curl Curl
of the flye.

Substitution

Reps
Set RPE RPE
Rest
N/A 2-3 3 10-12 ~9 10 ~1-2 min
Y-Raise Raise
N/A 2 3 8-10 ~8-9 10 ~2-3 min
Push #2

(Bar) (Rope)
Stomach 10-15
Vacuums sec hold
Super-ROM DB
Lateral Raise
Optional Rest Day

Substitution

Reps
Set RPE RPE
Rest
set)
Legs #2
N/A 1 3 10-12 ~9-10 10 N/A
feet.

Substitution
Weak Point
Exercise 1
N/A 1 2 12-15 ~9-10 10 ~1-2 min
torso.

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IMPORTANT PROGRAM NOTES

READ BEFORE STARTING

Note that this Push/Pull/Legs/Arms split is an asynchronous split, which means

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

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)

Perform a mini warm-up pyramid:

Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps

Perform a full warm-up pyramid:

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

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

Quads Leg Extensio Single-Leg Leg Pres

Glutes Machine Hip Abductio Barbell Hip Thrus

Chest Low Incline DB Fly Chest Press Machine (incline if

Neck Plate-Loaded Neck Curls Head Harness Neck Extensio

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

The Pure Bodybuilding Program 2

The Pure Bodybuilding Program 3

Last-Set Intensity Warm-up WORKING

k g Load and Reps

WEEK 1 Exercise Reps Rest NOTES

The Pure Bodybuilding Program 1

WEEK 1 Exercise Technique Sets SETS

Overhead Cable Overhead Cable

Optional Rest Day

The Pure Bodybuilding Program 2

WEEK 1 Exercise Reps Rest NOTES

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

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

The Pure Bodybuilding Program 3

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

The Pure Bodybuilding Program 4

reps (or until you hit RPE 9-10).

The Pure Bodybuilding Program 5

WEEK 1 Exercise Reps Rest NOTES

Dip Chest Press Press

The Pure Bodybuilding Program 6

WEEK 1 Exercise Reps Rest NOTES

The Pure Bodybuilding Program 7

WEEK 1 Exercise Reps Rest NOTES

The Pure Bodybuilding Program 8

WEEK 2 Exercise Reps Rest NOTES

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

The Pure Bodybuilding Program 9

Exercise Reps Rest NOTES

Integrated 1 3 12-15 ~8-9 10 ~1-2 min Integrated

Overhead Cable Overhead Cable

Smith Machine Close-Grip Bench .

The Pure Bodybuilding Program 10

Exercise Reps Rest NOTES

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

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

Leg Press Calf Calf Static Stretch (30

The Pure Bodybuilding Program 11

arms at the same time.