This program 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:

If you run the Upper/Lower version of the program, your split will look like this:

If you run the Push/Pull/Legs version of the program, your split will look asynchronous, like this:

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.