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The Pure Bodybuilding Program - Phase 2
Training Split
WHAT’S NEW?
Pure Bodybuilding Phase 2 is a brand new program that continues to focus on maximizing hypertrophy. This new phase should feel like a very natural progression from Phase 1; keeping the fundamental principles the same, while switching up exercises and techniques to keep things exciting and fresh.
One of the most common bits of feedback from Phase 1 was that people wanted even more flexibility to choose their weak point. In Phase 2, we’ve doubled the amount of muscle groups you can choose to focus on!
Phase 2 includes many new exercises, such as: Meadows Incline DB Lateral Raises, Bottom-Half Smith Machine Squats, Smith Machine Deficit Rows, Super-Stretch Reverse Pec Deck, Bottom-Half Low Incline DB Presses, and Seated Super-Bayesian High Cable Curls.
Unlike in Phase 1, the Big 3 are even featured as substitution options for seamless integration into the program, if you don’t want to completely abandon the powerlifts.
With more and more research coming out in support of training at long muscle lengths for hypertrophy, Phase 2 features this as the primary intensity technique used throughout the program. Of course, you’ll still find a few other techniques sprinkled throughout as well, including weighted static holds, dropsets, and static stretching.
TRAINING SPLIT BREAKDOWN
WHAT’S INCLUDED
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 version has also been updated to reflect the new exercises and techniques used within Phase 2.
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 3 separate programs: A 10-week push/pull/legs split, a 10-week full body split, and a 10-week upper/lower split.
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!
WHAT YOU WILL NEED
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.
FREQUENTLY ASKED QUESTIONS
Ideally, yes. I wrote the programs to build on one another, so I'd recommend running them in order if you can. If you're an experienced trainee and really want to hop in with Phase 2, feel free, but keep in mind it is slightly more advanced than Phase 1. You can pick up Phase 1 here.
Yes. I decided to add the Pure Hypertrophy Booklet as a free bonus in this program. 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 allows you to choose between 3 different training splits, 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.
Since the push/pull/legs split is asynchronous, you will be in the gym 5-6 days per week. However, the program can be modified into a 4-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.