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The Pure Bodybuilding Program
Training Split
WHAT’S NEW?
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).
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 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!
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
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:
|
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.