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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.
Designed during my fat-loss phase, this program is built to maximize muscle retention. But, for those at maintenance or in a surplus, this is still designed to maximize efficiency and produce excellent results.
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.
Dumbbells
Barbell
Pull-Up Bar
Adjustable Bench
Frequently
Asked
Questions
Frequently
Asked
Questions
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:
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Week Day
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Workout
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Monday
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Full Body #1
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Tuesday
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Full Body #2
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Wednesday
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Rest Day
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Thursday
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Full Body #3
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Friday
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Full Body #4
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Saturday
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Weak Points & Arms
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Sunday
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Rest Day
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If you run the Upper/Lower version of the program, your split will look like this:
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Week Day
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Workout
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Monday
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Upper #1
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Tuesday
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Lower #1
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Wednesday
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Rest Day
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Thursday
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Upper #2
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Friday
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Lower #2
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Saturday
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Weak Points & Arms
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Sunday
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Rest Day
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If you run the Push/Pull/Legs version of the program, your split will look asynchronous, like this:
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Week Day
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Workout
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Monday
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Pull #1
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Tuesday
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Push #1
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Wednesday
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Legs #1
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Thursday
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Arms & Weak Points #1
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Friday
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Rest Day
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Saturday
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Pull #2
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Sunday
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Push #2
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Monday
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Legs #2
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Tuesday
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Arms & Weak Points #2
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Wednesday
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Rest Day
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Thursday
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Pull #1
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Friday
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Push #1
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Saturday
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Legs #1
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Sunday
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Arms & Weak Points #1
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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.