Build your best physique ever with my new Pure Bodybuilding Program! I specifically designed this program to MAXIMIZE muscle growth and over the course of the next several months we will use brand-new exercises, intensity techniques, and cues you’ve never heard of before, based on the latest hypertrophy science.
All of the popular “bro” bodybuilding programs lack scientific structure and most of the other “science-based” programs on the market are repetitive and boring. This is the only program I’ve ever seen that combines the best of both worlds. It has the enjoyment of field-tested “bro” techniques and uses science-based training methods that actually work.
I want this program to get you better results than any program you’ve ever run, regardless of your current training status.
This is the ONLY program I've ever released that is 100% focused on pure bodybuilding and it’s also the program I’ve put the most effort into making (by far).
This isn’t a generic powerlifting program. This isn’t a run-of-the-mill fitness routine. This is PURE BODYBUILDING.
A comprehensive guide covering everything from A-Z that you need to know about training for muscle growth. We will cover the 6 non-negotiable hypertrophy principles and the science behind them.
This is the only program I’ve ever released that also comes with a free nutrition guide. In this booklet, I simplify the complex world of bodybuilding nutrition down to the most simple and practical elements that you need to do to make progress.
Whether you're aiming for muscle gain, body recomposition, or fat loss, I will guide you on how to set up your diet for your exact goal.
You will choose between three separate programs: A 10-week push/pull/legs split, a 10-week full body split, and a 10-week upper/lower split.
That’s over 2 months of dedicated hypertrophy training. In that time frame, you’ll make some of the best gains of your life.
The PPL split is a 5-6 day program and the Full Body and Upper/Lower programs are both 4-5 day programs.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet for tracking the weight you lift and the reps you hit for each exercise. This will ensure that you’re actually progressing from week to week and not just spinning your wheels in the gym!
This isn’t just a program. I want you to learn about the most effective way to train over the course of these coming months.
To ensure that happens, I’m providing you with over 200 private video tutorials.
I’m also providing you with explanations for every body part, scientific details behind the intensity techniques we use, full warm-ups, sets, reps, rest periods, coaching cues, instructions for measuring your progress, and plenty more!
This is the most comprehensive bodybuilding program I could possibly make!
Unlike any other program I’ve ever released, this program is specifically designed to MAXIMIZE pure muscle growth.
While all of my other programs combine powerlifting and bodybuilding goals simultaneously, this program is all about one thing: getting jacked. With such a precise focus on mastering cutting-edge muscle building methods, you will make gains like you never have before.
And you’ll have a blast doing it!
New research shows that while you can get strong by training far from failure, you NEED to push sets very close to failure to maximize muscle growth.
Based on this new evidence (which I explain here) we will be pushing sets harder in this program than we have before.
But don’t worry. I’ve strategically selected exercises that we can safely push to failure without feeling absolutely wrecked by the end of the session. Recovery is still a priority.
You will find more cable and machine exercises in this program. However, I’ve also included effective dumbbell and barbell options for every machine/cable exercise, just in case you don’t have access, or prefer free weights.
That means you'll still get a top-tier workout, no matter what your gym situation is.
The thing I’m most excited about is the fact that this program can be individualized to target your specific strengths and weaknesses.
Bodybuilding is all about achieving a balanced, symmetrical physique. So why do so many programs give the exact same exercises and volume for everyone?
This program takes a new approach.
Every single week, you’ll run a "weak point day” to dial in your stubborn areas. This is huge because you can turn your weak points into strengths, making your physique the most balanced and proportional it's ever been.
In addition to exercise substitutions, there are also flexible split options, so you can make the gym work regardless of your schedule.
There are more than 200 exercises included in this program. I’d guess that you may have done half of them before. This means that you’ll be using a ton of new techniques that you’ve probably never tried. This novelty will help you bust through your current plateaus and accelerate new progress. But perhaps even more importantly, it will keep your workouts fresh and fun.
In case 200 exercises sounds like information overload, don’t worry. For each exercise I’ve included a quick-and-simple exercise tutorial (clickable from directly within the program) so you know exactly what you need to do whenever you’re ready to hit the gym. It won’t take you more than 15 seconds to figure each exercise out.
And of course, despite all the variety, we will still be using very precise progressive overload methods to ensure that we’re actually making progress and not just spinning our wheels with so-called “muscle confusion” (which doesn’t actually work).
“I make no money from endorsing this program. In fact, this program competes with my own products! So why am I recommending it? Because when something is good, it’s good no matter what. If you’re looking to add size and you’re done guessing about what works, I HIGHLY recommend you give this program a try. Pair this program with MacroFactor diet guidance for an even bigger size upgrade. Lock in to work hard, have fun, and enjoy your newfound size!”
DR. MIKE ISRAETEL
PhD Sport Physiology
“With this program, Jeff has achieved something rare: integrating the latest hypertrophy science while keeping the program fun and sustainable. Whether you train in a well-equipped gym or a bare-bones home gym, this program will have you covered.
If you want a flexible program that will have you growing your fastest AND enjoying your training, look no further. I recommend this to anyone looking to gain size.”
MILO WOLF
PhD on Range of Motion For Hypertrophy
“Jeff has succeeded in creating an individualized experience, while also blending proven scientific approaches with time tested, in the trenches methodology. This program is a massive leap forward for the training community as a whole.”
CLIFF WILSON
World’s Most Coaching Wins In Natural Bodybuilding
“After competing at the Masters Olympia, I wanted to venture out. I often try programs from people I admire to get a sense of their coaching style. This particular plan surprised me in the best way. The plan layout, the pumps, and just totally enjoying something new, I'd rate it a solid 10/10. While many programs feel generic, this one stood out. As a fellow coach, I can vouch for the quality and thoughtfulness Jeff put into this. It's a worthy program for anyone serious about their training.”
JONNI SHREVE
IFBB Pro Bodybuilder & Coach
“Jeff has been a top-notch source for science-based bodybuilding info over the past decade and his new hypertrophy program is no exception. As someone who is extremely selective about the products and services I endorse, this definitely gets my full recommendation.”
SEAN NALEWANYJ
Science-Based Fitness YouTuber
“Jeff's commitment to delivering accurate and science-based information is something that I've always appreciated. He has an incredible ability to take complex scientific concepts and break them down into easily digestible and practical advice. I wouldn't hesitate to recommend his hypertrophy program.”
DEREK “MORE PLATES MORE DATES”
Bodybuilding Anabolics Expert
This is a pure bodybuilding program so we will be using more cable and machine-based exercises than previous programs. However, if you don’t have access to certain pieces of exercise equipment, I’ve still got you covered with super effective dumbbell and barbell substitution options.
To run the program exactly as written, without any exercise subs, you’d ideally have access to a commercial gym that includes a cable stack and common machines. However, as long as you’re willing to make some substitutions, you can run this program with very basic gym equipment, including an adjustable bench, dumbbells, and a barbell.
There’s also a section included in the program for optional gym gear that can help you further maximize your training. These suggestions include straps, wrist cuffs, chalk, and knee sleeves. While I personally use this gear in my own training, none of it is mandatory.
This is the only program I’ve ever released that is 100% dedicated to pure hypertrophy. As the name implies, this is a pure bodybuilding program. While we will still be using progressive overload methods by adding weight, reps, or improving specific aspects of technique – there is less emphasis on strength training/powerlifting in this program and more emphasis on maximizing tension, pumps and overload.
Yes. I decided to add the Pure Bodybuilding Nutrition Booklet as a free bonus in this program. This is the only time I’ve included nutrition with a program release, for no extra charge. This will really help you make the most of your time spent in the gym!
Each workout should take you approximately 60-90 minutes from start to finish, including the warm-up. If you roughly adhere to the rest periods and warm-up provided, your workouts really shouldn’t take longer than 1 hour. One of the advantages of pure bodybuilding training is that the workouts tend to be much more time-efficient than when training for powerlifting simultaneously.
This program has 3 different training split options, each lasting 10 weeks.
If you run the Full Body version of the program, your split will look like this:
|
Week Day
|
Workout |
| Monday
|
Full Body #1
|
| Tuesday
|
Full Body #2
|
| Wednesday
|
Rest Day
|
| Thursday
|
Full Body #3
|
| Friday
|
Full Body #4
|
| Saturday
|
Weak Points & Arms
|
| Sunday
|
Rest Day
|
If you run the Upper/Lower version of the program, your split will look like this:
|
Week Day
|
Workout |
| Monday
|
Upper #1
|
| Tuesday
|
Lower #1
|
| Wednesday
|
Rest
|
| Thursday
|
Upper #2
|
| Friday
|
Lower #2
|
| Saturday
|
Weak Points & Arms
|
| Sunday
|
Rest
|
If you run the Push/Pull/Legs version of the program, your split will look asynchronous, like this:
|
Week Day
|
Workout |
| Monday
|
Pull #1
|
| Tuesday
|
Push #1
|
| Wednesday
|
Legs #1
|
| Thursday
|
Arms & Weak Points #1
|
| Friday
|
Rest
|
| Saturday
|
Pull #2
|
| Sunday
|
Push #2
|
| Monday
|
Legs #2
|
| Tuesday
|
Arms & Weak Points #2
|
| Wednesday
|
Rest
|
| Thursday
|
Pull #1
|
| Friday
|
Push #1
|
| Saturday
|
Legs #1
|
| Sunday
|
Arms & Weak Points #1
|
As you can see above, with the push/pull/legs split, you will not hit the same exact workout on each day of the week and the workouts will run on a 10-day cycle instead of the usual 7-day cycle. You will also notice that in the program there is an optional rest day included between Push workouts and Legs workouts. If you feel that you are not recovering well (very sore, tired, etc.) then please take this optional rest day. In this case, the workouts will run on an 12-day cycle instead.
* Note that you can feel free to shift the workouts to different days of the week to fit your schedule best and there is a full description of how to modify each split into a 4 day per week program included.
You will be in the gym 4-6 days per week, depending on which version of the program you run.
Both full body and upper/lower versions of the program are 5-day-per-week routines, however, they can both be easily modified into a 4-day-per-week split. There are specific instructions on how to do this within the program.
The push/pull/legs split is designed to be run 6 days per week, however, it can be modified into a 5 day per week split if that fits your schedule better.
Yes! If your goal is to build your best physique, this program will help you do it, regardless of your gender. As an additional bonus, there is weak point individualization in this program, meaning that you can give extra attention to your glutes, shoulders, quads, lats, etc. or whatever body part you are trying to develop the most.
If you are brand new to the gym, I would suggest running through my Fundamentals Program at least once before advancing on to this program. That said, this program is designed to be suitable for people of all training experience levels, as long as the goal is maximum muscle growth. I wrote this program with intermediate-advanced trainees in mind, however, it will be effective across a broad range of training ages.
You will find more cable and machine exercises in this program than in other programs of mine, so having access to a commercial gym would be ideal. However, to accommodate those with limited equipment, I’ve included effective dumbbell and barbell substitution options for every machine/cable exercise. This way you'll still get a top-tier workout every session, no matter what your gym situation is.
If you have any other questions, please feel free to reach out to my coaching support team at any time.
MORE PRAISE FOR THE PURE BODYBUILDING PROGRAM
“Once again Jeff has proven that he not only understands the science of proper hypertrophic training, but also conveys it in easily applicable formats. Would highly recommend this program for any bodybuilder looking to take their training to the next level!”
JOEL “TNF” TWINEM
Science-Based Bodybuilding Coach
“Jeff possesses a unique blend of extensive knowledge and a wealth of practical experience. This program effectively leverages his expertise, and as someone who pays meticulous attention to detail, I was genuinely impressed by the thoroughness put into its creation. I wholeheartedly endorse this program, but be ready to put in some effort!”
STEVE HALL
Natural Bodybuilding Coach
“What makes Jeff’s work shine amongst the endless training programs flooding social media is the perfect balance between understanding the science and actually applying it in a pragmatic, methodical & digestible manner. As I’m nearing a decade of coaching clients, I can’t recommend this program enough. If you’re ready to make some SERIOUS gains and you’re looking for an A-to-Z guide on how to effectively & intelligently train, look no more because this program is for you!”
ISLAM ABUAUF
Science-Based Bodybuilding Coach
“I’ve been coaching competitors and aspiring physique athletes for 9 years as well as competing in bodybuilding myself over 12 years. The foundations of this program draw both from Jeff’s deep practical knowledge and the latest scientific literature. The development of core aspects of these programs have been trialed directly on both Jeff and I and exist in our own personal programs year round - so I can confidently say that this program delivers. Based on the adaptable nature of this program to fit your goals, schedule and muscular needs, I would recommend it to a wide range of experience levels from early intermediate to advanced trainees, both male and female.”
MIKE PREVIDSA
Science-Based Bodybuilding Coach
“After placing Top 5 in the World I wasn’t confident I could continue to make progress at the level I’m at. But, this is the fastest progress I’ve made doing something that was still enjoyable & flexible with my schedule. This program is a no-brainer if your main goal is hypertrophy based. Thankful for you Jeff & I’m excited to run this back!”
PATTY LIFTS
Science-Based Fitness Coach (Test Ran The Program)
“Had to hop on this program as soon as I saw Jeff made it available. As a coach myself, I sometimes find it hard to step outside of what I’m normally used to. I feel like that’s the case for many and because of it, progression tends to hit a plateau. Jeff’s new program, the PPL specifically, took me out of my comfort zone. There were exercises that I’ve never done before and it reminded me of my beginner days. The process of learning something new was very nostalgic and reminded me of why I love to train so much. The program was absolutely amazing. The pumps I had were ridiculous and the progress I’ve made was even better. I appreciate all the hard work you put into your programs, Jeff. You definitely over delivered on this one.”
EDDY REYNADO
Worldwide Fitness Coach (Test Ran The Program)
“This program exceeded my expectations! In fact, it rekindled my love for training. Not only were the pumps like nothing I’ve experienced before, but during the movements, I could feel the targeted muscles really being isolated and deeply hit. The exercise selection and long-length partials gave me a solid, intense workout, but didn’t leave me exhausted to the degree where I wasn’t fully recovered for the next one. Not only did I make gains while running the program, but I felt better overall. In one word, it’s EXCEPTIONAL!”
WILLIAM NIPPARD
My Dad (Test Ran The Program)
“The attention to detail within this hypertrophy program is second to none. The exercise selection will introduce some new movements for the average gym-goer, which are amplified with descriptive cue points that will guide you to maximizing your gains. After testing out this program, I can confidently say that I have yet to feel this efficient and strong in the gym. Additionally, the focus on individual weak points is very appealing as most other programs I’ve tried have been too generic. Overall, I would highly recommend this to anyone serious about making progress in the gym! Great work Jeff!”
MATT DZIADECKI
My Videographer (Test Ran The Program)
“When my wife and I had our baby I thought, “finally, an excuse to slack at the gym that Jeff can’t judge me on”. Well, unfortunately, he instead created a program that allows me to maximize the little time I have in the gym with efficient exercises along with the option of full-body days. So… thanks, I guess? I’ve spent a long time training with strength as the main measure so it was great to run a program with hypertrophy as the main focus. I’ve seen great results using this program and absolutely recommend it.”
JOHN JEDDORE
My friend, neurologist & new dad (Test Ran The Program)
“I’ve been running Jeff’s programs for the last 2 years and have seen incredible results. This program in particular gave me the ability to address my personal weak points. Most importantly, I had a great time doing it. Highly recommend it to everyone.”
TRAVIS S
Fitness YouTuber (Test Ran The Program)