The Pure Bodybuilding Program - UpperLower PDF

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 re...

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.