Purebodybuilding Phase 2 - PPL

IMPORTANT PROGRAM NOTES
READ BEFORE STARTING
Perform a full general warm-up and exercise-specific warm-up every workout as
outlined below (should only take 5-10 mins max)
There is a Weak Point & Arms day in this program where you will select a weak
point from the table below and perform 1-2 exercises for your weak point on this
day. Please read The Hypertrophy Handbook for more detail.
Note that for the first week of all programs, most sets are taken to an RPE of ~7-9.
This means you will be leaving 1-3 reps in the tank on most exercises. This only
lasts for the first week (to serve as a deload/intro week). After the first week, the
intensity will increase and most sets will be taken to an RPE of 9-10. This means
you will push most sets within ~1 rep of failure or to failure. Make sure you are
focused mentally before starting each working set!
All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on most (but not all exercises). See The Hypertrophy Handbook for a full
explanation of RPE.
Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.
If you'd like to include the powerlifts, simply select them from the exercise
substitutions column when available. Feel free to also adjust the reps to be in the
3-6 rep range.
Note that this Push/Pull/Legs/Arms split is an asynchronous split, which means
that the program runs on a 10-day cycle instead of the usual 7-day cycle. This is
explained in more detail in The Hypertrophy Handbook.
All other aspects of the program, including when to make an exercise substitution
and how to progress through the rep ranges given is explained in The Hypertrophy
Handbook. Give it a full read before starting your first workout! Let's crush it!!"
WARM UP PROTOCOL
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can
save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
Light cardio on machine on your choice of machine (treadmill,

5-10 minutes
stairmaster, elliptical, bike, etc.)
10 reps per side Arm Swings
10 reps per side Arm Circles
10 reps per side Front-to-Back Leg Swings
10 reps per side Side-to-Side Leg Swings
15 reps per side Cable External Rotation (optional)
Exercise-Specific Warm-Up
Perform the following exercise-specific warm-up according to the number of warm-up sets listed in
the program
Use ~60% of your planned working weight for ~6-10 reps (or until you
1 Warm-Up Set Listed feel warm and loose)
Perform a mini warm-up pyramid:
2 Warm-Up Sets Listed Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps
Perform a full warm-up pyramid:
3 Warm-Up Sets Listed Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
The Pure Bodybuilding Program - Phase 2 1

WEAK POINTS TABLE
Weak Point Exercise #1 Options Exercise #2 Options
Shoulders 1. Meadows Incline DB Lateral Raise  1. Reverse Pec Deck 

2. Machine Lateral Raise  2. Cable Unilateral Face Pull 
3. Machine Shoulder Press 3. Cable Reverse Flye
Pick one of the options above. Do not do all of Pick one of the options above. Do not do all of
them in one day! them in one day!
Lats (“Back Width”) 1. Moto Row  1. Pull-Up 

2. DB Pullover  2. Machine Pulldown 
3. Machine Pullover 3. Helms Row
Quads 1. Sissy Squat  1. Single-Leg Leg Press 

2. Reverse Nordic  2. DB Bulgarian Split Squat 
3. Leg Extension 3. Walking Lunge  
Glutes 1. Machine Hip Abduction  1. DB Bulgarian Split Squat 

2. Cable Hip Abduction  2. Single-Leg DB Hip Thrust 
3. Cable Pull-Through 3. Machine Hip Thrust
Chest 1. DB Flye  Chest Press Machine (incline if

2. Pec Deck  upper pecs are lagging, flat if
3. Press-Around entire chest is lagging
Pick one of the options above. Do not do all of
Dumbbell Chest Press (incline if
them in one day! upper pecs are lagging, flat if
entire chest is lagging
Deficit Pushup
them in one day!
Neck 1. Head Harness Neck Curl  1. Head Harness Neck Extension 

2. Plate-Loaded Neck Curl 2. Plate-Loaded Neck Extension

Weak Point Exercise #1 Options Exercise #2 Options
Hamstrings 1. Seated Leg Curl  1. Lying Leg Curl 

2. Nordic Curl  2. Swiss Ball Leg Curl 
3. Standing Cable Leg Curl 3. Sliding Leg Curl
Calves 1. Leg Press Calf Press  1. Single-Leg DB Calf Raise 

2. Seated Calf Raise 2. Standing Calf Raise 
3. Calf Raise Machine
them in one day! Pick one of the options above. Do not do all of
them in one day!
Mid-Back (“Back 1. Kroc Row  1. DB Row 

Thickness”) 2. T-Bar Row  2. Smith Machine Row 
3. Pendlay Row 3. Meadows Row
Upper Traps 1. Seated Dumbbell Shrug  1. Barbell Shrug 

2. Machine Shrug  2. Trap Bar Shrug 
3. Cable Shrug-In 3. Smith Machine Shrug
Abs 1. Modified Candlestick  1. Machine Crunch 

2. Lying Leg Raise  2. Cable Crunch 
3. Hanging Leg Raise 3. Swiss Ball Crunch
Biceps Because there is a dedicated arm day in this program and the biceps will get
plenty of indirect work back exercises, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
Triceps Because there is a dedicated arm day in this program and the triceps will get
plenty of indirect work from pressing, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
Forearms 1. DB Wrist Curl (Flexion)  1. DB Wrist Curl (Extension) 

2. Reverse Grip EZ-Bar Curl  2. Hand Gripper 
3. Wrist Roller 3. Plate Pinch

BLOCK 1: 5-WEEK CLIMB PHASE
IMPORTANT NOTE: BLOCK 1 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSITY FOR THE REMAINING 4 WEEKS
Trac king Load and Reps
WEEK 1
Last-Set Intensity Warm-up WORKING
Early Last Set Substitution
Substitution
Exercise Reps Rest NOTES

Technique Sets SETS
SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2
1.5x shoulder width overhand grip. Slow 2-3 second negative. Feel your lats
pulling apart on the way down. Slight 0.5-1 second pause at the bottom,
Wide-Grip Wide-Grip Lat
Wide-Grip Pull-Up N/A 2-3 2 8-10 ~7 ~9 ~2-3 min then lift your chest up and drive your elbows down as you lift yourself up.
Machine Pulldown Pulldown
Don't be afraid to use assistance. Add weight if needed. Keep the form
tight and controlled!
Chest-Supported Chest-Supported Chest-Supported

N/A 2 2 8-10 ~7 ~9 ~2-3 min Set the chest pad up so you get a deep stretch on each rep.
Machine Row T-Bar Row Incline DB Row
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top. On all sets, alternate full-ROM
Half-Kneeling 1- Integrated Partials Straight-Bar Lat reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
1 2 12-15 ~7-8 ~9 ~1-2 min DB Lat Pullover
Arm Lat Pulldown (All Sets) Prayer the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
Pull #1
until you've reached the target reps (partial reps count towards the rep
count).
Cable 1-Arm Face Bent-Over Reverse Pull the cable towards eye-level, with a slight pause at the bottom of each
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Rope Face Pull
Pull DB Flye rep (when your arm is bent).
Seated Super-
Bayesian Cable Incline DB Stretch Set up the cable at hand height and feel a deep stretch on each rep. Curl
Bayesian High N/A 1 2 12-15 ~7-8 ~9 ~1-2 min
Curl Curl until the handle reaches the bench.
Cable Curl
Weighted Decline Round your lower back as you crunch. Maintain a mind-muscle connection
Cable Crunch N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Weighted Crunch
Crunch with your 6-pack.

Tracking Load and Reps
WEEK 1
Substitution

Technique Sets SETS Set RPE RPE Option 1 Option 2
SET 1 SET 2 SET 3 SET 4
Lie down on your side on a ~30° bench. Start with the DB in front of you,
Cuffed Behind-
Meadows Incline raise the DB to parallel to the floor and lower the DB behind you, feeling a
N/A 1 3 10-12 ~7-8 ~9 ~1-2 min The-Back Lateral DB Lateral Raise
DB Lateral Raise deep stretch in your delts, then reverse this motion (2 reps have now been
Raise
completed). No pausing between reps.
Flat Machine Flat DB Bench Barbell Bench

N/A 2-3 2 8-10 ~7 ~9 ~3-5 min 1 second pause on the chest while maintaining tension on the chest.
Chest Press Press Press
Bottom-Half Bottom-Half DB Bottom-Half Pec All reps and sets are to be performed in the bottom half of the ROM. Focus
N/A 2 2 8-10 ~7-8 ~9 ~2-3 min
1
Seated Cable Flye Flye Deck on feeling a deep stretch in your pecs at the bottom of each rep.
Push #
Seated Smith
DB Shoulder Machine Shoulder Bring your hands down to shoulder height on each rep, maintaining tension
N/A 2 2 10-12 ~7 ~9 ~2-3 min Machine Shoulder
Press Press on the shoulders.
Press
Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)
There are two ways you can do this upright or bent over. Choose the one
:
Cable Triceps DB Triceps Cable Skull that feels more comfortable for you. The main thing is that when you re in
N/A 1 2 15-20 ~7-8 ~9 ~1-2 min
'
Kickback Kickback Crusher the full s uee e, your shoulder should be positioned back behind your
q z
torso.

Tracking Load and Reps Early Last Set Substitution
Substitution
WEEK 1 Exercise Reps Rest NOTES

Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Set RPE RPE Option 1 Option 2
Lean forward over the machine to get a maximum stretch in your

Seated Leg Curl N/A 1-2 2 8-10 ~7-8 ~9 ~1-2 min Lying Leg Curl Nordic Ham Curl
hamstrings.
All reps and sets are to be performed in the bottom half of the ROM. Once you
are under the bar, set up your feet as you would a normal squat and then bring
Bottom-Half Bottom-Half DB them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
High-Bar Back
Smith Machine N/A 2-4 2 6-8 ~7 ~8 ~3-5 min Bulgarian Split allowing for a more upright squat, while also placing more tension on the quads.
Squat If your heels are raising at the bottom, you may need to bring your feet more
Squat Squat
forward. If your feet feel like they are slipping or your lower back is rounding at
the bottom, try bringing your feet back a bit.
Single-Leg DB Hip Cut out the top ~25% of the ROM, where there will be minimal tension on
Glute-Ham Raise N/A 1-2 2 10-12 ~7 ~8 ~2-3 min DB RDL
Thrust the hamstrings. Squeeze your hamstrings to pull yourself up!
Legs # 1
Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 10-12 ~7-8 ~9 ~1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 1 2 15-20 ~7-8 ~9 ~1-2 min Seated Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.
Machine Hip Cable Hip If possible, use pads to increase the range of motion on the machine. Lean
N/A 1-2 2 12-15 ~7-8 ~9 ~1-2 min Lateral Band Walk
Abduction Abduction forward and grab onto the machine rails to stretch the glutes further.


WEEK 1
Substitution

Technique Sets SETS
Weak Point Decide on your weak point using The Weak Point Table in your Hypertrophy
Exercise 1 N/A 1-3 2 8-12 ~7-8 ~9 ~1-3 min Handbook. Perform ONE of the exercises listed under Exercise 1 for the
(optional) sets and reps provided here.
Weak Point If your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 2 8-12 ~7-8 ~9 ~1-3 min to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
(optional) the second weak point exercise this week.
1 Points #
Set up the cable at the lowest position. Maintain constant tension on the
EZ-Bar Cable Curl N/A 1 2 10-12 ~7-8 ~9 ~1-2 min EZ-Bar Curl DB Curl
biceps. Slow, controlled reps!
Overhead Cable
W eak
EZ-Bar Skull eel a nasty stretch on the triceps throughout the entire negative. Pause for
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min DB Skull Crusher Triceps Extension
F
Crusher 1 second in the stretch part of each rep.

(Rope)
Arms &
Bottom-Half All reps and sets are to be performed in the bottom half of the ROM. Keep
Bottom-Half Incline DB Stretch-
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Bayesian Cable your upper back planted against the bench. Go light on these and focus on
Incline DB Curl Curl
Curl feeling your biceps pull and squeeze.
Triceps Triceps DB Triceps

N/A 1 2 12-15 ~7-8 ~9 ~1-2 min ocus on squeezing your triceps to move the weight
Pressdown (Bar) Pressdown (Rope) Kickback
F
Allow your lower back to round as you curl your legs up. 10-20 reps is a
Roman Chair Leg
N/A 1 3 10-20 ~7-8 ~9 ~1-2 min Machine Crunch Cable Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise
failure) with controlled form.
Rest D ay

Trac king Load and Reps l
WEEK 1
Ear y Last Set Substitution
Substitution
Set RPE PE
Technique Sets SETS
SET 1 SET 2 SET 3 SET 4 R Option 1 Option 2
Smith Machine Pendlay Deficit

N/A 2-3 2 8-10 ~7 ~9 ~3-4 min Helms Row Focus on getting a big stretch and touch your stomach/chest on each rep!
Deficit Row Row
Do these pulldowns with the handle more out in front of you, more like a
cross between pullover and a pulldown. Focus on feeling your lats working
Neutral-Grip Lat Integrated Partials Neutral-Grip Cross-Body Lat more than the weight you're using. On all sets, alternate full-ROM reps and
2 2 8-10 ~7 ~9 ~2-3 min
Pulldown (All Sets) Pullup Pull-Around half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the
stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat until
you've reached the target reps (partial reps count towards the rep count).
Incline Chest-
ry to keep your forearm in line with the cable throughout the pull. Smooth,
Moto Cable Row N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Helms Row Supported DB
T
controlled reps.
Pull #2
Row
Bottom-Half EZ- Bottom-Half DB
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Machine Preacher your triceps firmly pinned against the pad as you curl. No pausing at the
Bar Preacher Curl Preacher Curl
Curl top or bottom: constant tension on the biceps!
Face side on to the machine and pull your arm across your body to pre-
Super-Stretch Bent-Over Reverse Cable Reverse
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min stretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
Reverse Pec Deck DB Flye Flye
weaker arm.
se controlled momentum and leg drive to shrug the weight up and then
Machine Cheat Smith Machine
U
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min DB Cheat Shrug CONTROL the negative. Each negative should last 1-2 seconds. Shrug
Shrug Cheat Shrug
explosively!

WEEK 1
Substitution

High-Cable Cuffed High-Cable Lateral

N/A 1 3 12-15 ~7-8 ~9 ~1-2 min DB Lateral Raise Focus on squeezing your lateral delt to move the weight.
Lateral Raise Raise
Bottom-Half Low Bottom-Half Low All reps and sets are to be performed in the bottom half of the ROM. Set
Bottom-Half Low
N/A 2-3 2 10-12 ~7 ~9 ~2-3 min Incline Smith Incline Barbell the bench at a ~15° incline. 1 second pause on the chest on each rep while
Incline DB Press
Machine Press Press maintaining tension on the pecs.
Push #2
Seated Smith
Machine Shoulder Seated DB
N/A 2-3 2 10-12 ~7 ~9 ~2-3 min Machine Shoulder Keep tension on the shoulders at the bottom.
Press Shoulder Press
Press
Overhead Cable
Katana Triceps Flare your elbows out at about 45° and keep your elbows locked in place as
N/A 1 3 10-12 ~7-8 ~9 ~1-2 min Triceps Extension DB Skull Crusher
Extension you complete the extensions.
(Bar)
Cable Crossover Do one set with low cable position, one set with medium-height cable
N/A 1 3 10-12 ~7-8 ~9 ~1-2 min Pec Deck DB Flye
Ladder position, and one height with a high cable position.

Substitution
WEEK 1 Exercise Technique Sets SETS

Reps
Set RPE RPE
Rest
Option 1 Option 2 NOTES
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. To keep tension on the
Barbell RDL N/A 2-3 2 8-10 ~5 ~5-6 ~3-5 min DB RDL Deadlift
hamstrings, stop about 75% of the way to full lockout on each rep (i.e. stay
in the bottom 3/4 of the range of motion).
Feet lower on the platform for more quad focus. Get as deep as you can
Super-ROM Leg Single-Leg Leg High-Bar Back
N/A 2-4 2 8-10 ~7 ~8 ~3-5 min without excessive back rounding. Control the negative and do a slight
Press Press Squat
pause at the bottom of each rep.
Smith Machine Minimize contribution from the back leg. Mind-muscle connection with
N/A 2-3 2 per leg 10-12 ~7 ~8 ~2-3 min DB Reverse Lunge DB Walking Lunge
Reverse Lunge your glutes here!
Legs #2
Weighted 45° Smith Machine Good Morning Squeeze your glutes hard at the top of each rep. Slow controlled reps on
N/A 1 2 10-12 ~7 ~9 ~1-2 min
Hyperextension Good Morning (Light Weight) the way down, followed by an explosive positive.
Bottom-Half All reps and sets are to be performed in the bottom half of the ROM. 1-2
Standing Calf N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Seated Calf Raise Donkey Calf Raise second pause at the bottom of each rep. Instead of just going up onto your
Raise toes, think about rolling your ankle back and forth on the balls of your feet.
Machine Hip Cable Hip Copenhagen Hip Mind-muscle connection with your inner thighs. These are great for adding
N/A 1-2 2 12-15 ~7-8 ~9 ~1-2 min
Adduction Adduction Adduction thigh mass from the front! Push them hard!


Substitution
WEEK 1 Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
Arms & Weak Points #2
Squeeze the dumbbell hard in the middle of the handle as you curl. Using
Hammer Preacher Reverse-Grip EZ- liquid chalk on these will prevent your grip from slipping, keeping your hand
DB Hammer Curl N/A 1 2 10-12 ~7-8 ~9 ~1-2 min
Curl Bar Curl in the middle of the handle throughout the set (as opposed to resting
against the head of the dumbbell).
Smith Machine
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Barbell JM Press
Close-Grip Bench Lower the bar down to your chin. Think of the movement as a combination
JM Press Press of a skull crusher and a close-grip bench press.
EZ-Bar Preacher Add a slight pause at the bottom of each rep to emphasize stretching your
DB Scott Curl N/A 1 2 12-15 ~7-8 ~9 ~1-2 min DB Preacher Curl
Curl biceps.
Single-Arm
Triceps DB Triceps
Triceps N/A 1 2 12-15 ~7-8 ~9 ~1-2 min
Pressdown (Bar) Kickback
Focus on squeezing your triceps to move the weight.
Pressdown
Decline Weighted Round your lower back as you crunch. Maintain a mind-muscle connection
N/A 1 3 12-15 ~7-8 ~9 ~1-2 min Ab Wheel Rollout Swiss Ball Rollout
Rest Day


Substitution

pulling apart on the way down. Slight 0.5-1 second pause at the bottom, then lift
Lengthened Partials Wide-Grip Wide-Grip Lat your chest up and drive your elbows down as you lift yourself up. Don't be afraid
Wide-Grip Pull-Up 2-3 3 8-10 ~8-9 ~9-10 ~2-3 min to use assistance. Add weight if needed. Keep the form tight and controlled!
(Extend Set) Machine Pulldown Pulldown Once you hit the Last Set RPE on the final set, switch to partial reps. These
should be the bottom half of the ROM. Stop once you have 0-1 half reps left in
the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit
Chest-Supported Lengthened Partials Chest-Supported Chest-Supported the Last Set RPE on the final set, switch to partial reps. These should be
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Machine Row (Extend Set) T-Bar Row Incline DB Row the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
1 2 12-15 ~9 10 ~1-2 min DB Lat Pullover
Pull #1
count).
Failure 1 3 10-12 ~9 10 ~1-2 min Rope Face Pull
Seated Super-
Bayesian High Failure 1 3 12-15 ~9 10 ~1-2 min
Cable Curl
Cable Crunch Failure 1 2 10-12 ~9 10 ~1-2 min Weighted Crunch

Substitution

Reps
Set RPE RPE
Rest
Cuffed Behind-
Failure 1 3 10-12 ~9 10 ~1-2 min The-Back Lateral DB Lateral Raise
Raise
1 second pause on the chest while maintaining tension on the chest. Once
Flat Machine Lengthened Partials Flat DB Bench Barbell Bench you hit the Last Set RPE on the final set, switch to partial reps. These
2-3 3 8-10 ~8-9 ~9-10 ~3-5 min
Chest Press (Extend Set) Press Press should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
Failure 2 2 8-10 ~8-9 10 ~2-3 min
Push #1
Seated Smith
N/A 2 3 10-12 ~8-9 ~9-10 ~2-3 min Machine Shoulder
Press
Overhead Cable Overhead Cable Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension Dropset 1 2 12-15 ~8-9 10 ~1-2 min Triceps Extension DB Skull Crusher 1 second in the stretch part of each rep. Immediately after the final set,
(Bar) (Rope) drop the weight by ~25% and go to failure again.
There are two ways you can do this: upright or bent over. Choose the one
Cable Triceps DB Triceps Cable Skull that feels more comfortable for you. The main thing is that when you're in
Failure 1 2 15-20 ~8-9 10 ~1-2 min
Kickback Kickback Crusher the full squeeze, your shoulder should be positioned back behind your
torso.


Substitution

Lengthened Partials hamstrings. Once you hit failure on the final set, continue with lengthened
Seated Leg Curl 1-2 3 8-10 ~8-9 10 ~1-2 min Lying Leg Curl Nordic Ham Curl
(Extend Set) partials in the top half of the ROM, until you can no longer achieve a full
half rep.
Bottom-Half Bottom-Half DB
High-Bar Back them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
Smith Machine N/A 2-4 3 6-8 ~7-8 ~8-9 ~3-5 min Bulgarian Split allowing for a more upright squat, while also placing more tension on the quads.
Squat Squat
Glute-Ham Raise N/A 1-2 3 10-12 ~7-8 ~8-9 ~2-3 min DB RDL
Legs #1
handles as hard as you can to pull your butt down into the seat. Use a 2-3
Lengthened Partials
Leg Extension 1-2 3 10-12 ~9 10 ~1-2 min Reverse Nordic Sissy Squat second negative. Feel your quads pulling apart on the negative. Once you
(Extend Set)
hit failure on the final set, continue with lengthened partials in the bottom
half of the ROM, until you can no longer achieve a full half rep.
your toes, think about rolling your ankle back and forth on the balls of your
Weighted Static Hold
Standing Calf Leg Press Calf feet. For the weighted static hold, after the final rep of the final set, rather
(30 sec hold in the 1 3 15-20 ~9 10 ~1-2 min Seated Calf Raise
Raise Press than reracking the weight immediately, pause at the very bottom of the
stretch)
ROM (with full tension still on the calves) and maintain this hold for 30
seconds.
Machine Hip
Failure 1-2 3 12-15 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean

Substitution
Exercise 1 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min Handbook. Perform ONE of the exercises listed under Exercise 1 for the
Exercise 2 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
EZ-Bar Cable Curl Failure 1 3 10-12 ~9 10 ~1-2 min EZ-Bar Curl DB Curl
Overhead Cable
EZ-Bar Skull Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Failure 1 3 10-12 ~9 10 ~1-2 min DB Skull Crusher Triceps Extension
(Rope)
Failure 1 2 12-15 ~9 10 ~1-2 min Bayesian Cable your upper back planted against the bench. Go light on these and focus on

Failure 1 2 12-15 ~9 10 ~1-2 min Focus on squeezing your triceps to move the weight
Roman Chair Leg
N/A 1 3 10-20 ~9 ~9-10 ~1-2 min Machine Crunch Cable Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise
Rest Day

Warm-up WORKING
WEEK 2 Reps Rest
Last-Set Intensity Ear y Last Set Substitution
Substitution
Set RPE RPE

Exercise NOTES
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 Option 1 Option 2
Focus on getting a big stretch and touch your stomach/chest on each rep!
Smith Machine Lengthened Partials Pendlay Deficit Once you hit the Last Set RPE on the final set, switch to partial reps. These
2-3 3 8-10 ~8-9 ~9-10 ~3-4 min Helms Row
Deficit Row (Extend Set) Row should be the bottom half of the ROM. Stop once you have 0-1 half reps left
in the tank.
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Incline Chest-
Try to keep your forearm in line with the cable throughout the pull. Smooth,
Moto Cable Row N/A 1 2 10-12 ~8-9 ~9-10 ~1-2 min Helms Row Supported DB
controlled reps.
Pull # 2
Row
Failure 1 3 12-15 ~9 10 ~1-2 min Machine Preacher your triceps firmly pinned against the pad as you curl. No pausing at the
Failure 1 3 10-12 ~9 10 ~1-2 min stretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
Use controlled momentum and leg drive to shrug the weight up and then
Failure 1 3 10-12 ~9 10 ~1-2 min DB Cheat Shrug CONTROL the negative. Each negative should last 1-2 seconds. Shrug
Shrug Cheat Shrug
explosively!

Substitution
Focus on squeezing your lateral delt to move the weight. Once you hit
High-Cable Cuffed Lengthened Partials High-Cable Lateral
1 3 12-15 ~9 10 ~1-2 min DB Lateral Raise failure on the final set, continue with lengthened partials in the bottom half
Lateral Raise (Extend Set) Raise
of the ROM, until you can no longer achieve a full half rep.
Bottom-Half Low
N/A 2-3 3 10-12 ~8-9 ~9-10 ~2-3 min Incline Smith Incline Barbell the bench at a ~15° incline. 1 second pause on the chest on each rep while
Incline DB Press
Push #2
Seated Smith
N/A 2-3 3 10-12 ~8-9 ~9-10 ~2-3 min Machine Shoulder Keep tension on the shoulders at the bottom.
Press
Flare your elbows out at about 45° and keep your elbows locked in place as
Overhead Cable
Katana Triceps Lengthened Partials you complete the extensions. Once you hit failure on the final set, continue
1 3 10-12 ~9 10 ~1-2 min Triceps Extension DB Skull Crusher
Extension (Extend Set) with lengthened partials in the bottom half of the ROM, until you can no
(Bar)
longer achieve a full half rep.
Failure 1 3 10-12 ~9 10 ~1-2 min Pec Deck DB Flye

Substitution

Reps
Set RPE RPE
Rest
N/A 2-4 3 8-10 ~7-8 ~8-9 ~3-5 min without excessive back rounding. Control the negative and do a slight
Press Press Squat
Minimize contribution from the back leg. Mind-muscle connection with

Smith Machine Quad Static Stretch
2-3 2 per leg 10-12 ~8-9 ~9-10 ~2-3 min DB Reverse Lunge DB Walking Lunge your glutes here! After the final set for each leg, perform a quad static
Reverse Lunge (30 sec)
Legs # 2
stretch for that leg for 30 seconds.
N/A 1 2 10-12 ~9 ~9-10 ~1-2 min
Standing Calf Failure 1 3 10-12 ~9 10 ~1-2 min Seated Calf Raise Donkey Calf Raise second pause at the bottom of each rep. Instead of just going up onto your
Failure 1-2 3 12-15 ~9 10 ~1-2 min

Substitution
Arms & W eak Points # 2
DB Hammer Curl Failure 1 3 10-12 ~9 10 ~1-2 min
Smith Machine
Failure 1 3 10-12 ~9 10 ~1-2 min Barbell JM Press
Add a slight pause at the bottom of each rep to emphasize stretching your
Biceps Static Stretch EZ-Bar Preacher
DB Scott Curl 1 2 12-15 ~9 10 ~1-2 min DB Preacher Curl biceps. After the final set for each arm, perform a bicep static stretch for
(30 sec) Curl
that arm for 30 seconds.
Single-Arm
Triceps Static Stretch  Triceps DB Triceps Focus on squeezing your triceps to move the weight. After the final set for
Triceps 1 2 12-15 ~9 10 ~1-2 min
(30 sec) Pressdown (Bar) Kickback each arm, perform a triceps static stretch for that arm for 30 seconds.
Pressdown
Failure 1 3 12-15 ~9 10 ~1-2 min Ab Wheel Rollout Swiss Ball Rollout
Rest Day


Substitution

WEEK 3
.
1 5x shoulder width overhand grip . Slow 2-3 second negative. Feel your lats
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
Lengthened Partials Wide-Grip Wide-Grip Lat
Once you hit the Last Set RPE on the final set, switch to partial reps. These
(Extend Set) Machine Pulldown Pulldown
the tank.
Set the chest pad up so you get a deep stretch on each rep . Once you hit
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Machine Row (Extend Set) T-Bar Row Incline DB Row
tank.
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
Pull #1
Arm Lat Pulldown (All Sets) Prayer
count).
Cable 1-Arm Face Bent-Over Reverse ,

Pull the cable towards eye-level with a slight pause at the bottom of each
.
Pull DB Flye rep (when your arm is bent)
. Curl
Seated Super-
Bayesian Cable Incline DB Stretch Set up the cable at hand height and feel a deep stretch on each rep
.
Curl Curl until the handle reaches the bench
Cable Curl
Weighted Decline Round your lower bac k as you crunch. Maintain a mind-muscle connection
6-pack.
Crunch with your

Substitution

WEEK 3
Lie down on your side on a ~30 ° bench. Start with the DB in front of you,
Cuffed Behind-
Raise
1 second pause on the chest while maintaining tension on the chest . Once
Flat Machine Lengthened Partials Flat DB Bench Barbell Bench you hit the Last Set RPE on thefinal set, switch to partial reps. These
2-3 3 8-10 ~8-9 ~9-10 ~3-5 min
in the tank.
Bottom-Half Bottom-Half DB Bottom-Half Pec All reps and sets are to be performed in the bottom half of the ROM . Focus
Push #1
Failure 2 2 8-10 ~8-9 10 ~2-3 min

Seated Cable Flye Flye Deck on feeling a deep stretch in your pecs at the bottom of each rep .
Seated Smith
DB Shoulder Machine Shoulder ,
Bring your hands down to shoulder height on each rep maintaining tension
Press Press on the shoulders .
Press
Overhead Cable Overhead Cable Feel a nasty stretch on the triceps throughout the entire negative . Pause for
: .
There are two ways you can do this upright or bent over Choose the one
Failure 1 2 15-20 ~8-9 10 ~1-2 min
torso.


Substitution

WEEK 3
Lean for w ard over the machine to get a maximum stretch in your
Lengthened Partials hamstrings .O nce you hit failure on the fi ,

nal set continue w ith lengthened
Seated Leg Curl
(Extend Set)
1-2 3 8-10 ~8-9 10 ~1-2 min Lying Leg Curl Nordic Ham Curl
partials in the top half of the R O ,M until you can no longer achieve a full
half rep .
O .O
, w
All reps and sets are to be performed in the bottom half of the R M nce you
w . w ,
are under the bar set up your feet as you ould a normal squat and then bring
w ,w .
them for ard ~3-6 inches This ill cause you to lean back into the bar slightly
High-Bar Back
I ,
Smith Machine N/A 2-4 3 6-8 ~7-8 ~8-9 ~3-5 min Bulgarian Split allo ing for a more upright squat hile also placing more tension on the quads
Squat
w .I w
Squat Squat f your heels are raising at the bottom you may need to bring your feet more
, .
for ard f your feet feel like they are slipping or your lo er back is rounding at
the bottom try bringing your feet back a bit
Single-Leg DB Hip Cut out the top ~25 % of the R O ,w

M here there w ill be minimal tension on
. z !
Legs #1
Thrust the hamstrings Squee e your hamstrings to pull yourself up
Set the seat back as far as it w ill go w hile still feeling comfortable . Grab the
handles as hard as you can to pull your butt do w n into the seat .U
se a 2-3
Leg Extension
Lengthened Partials
1-2 3 10-12 ~9 10 ~1-2 min Reverse Nordic Sissy Squat second negative . Feel your quads pulling apart on the negative .O
nce you
(Extend Set)
hit failure on the fi ,
nal set continue w ith lengthened partials in the bottom
half of the R O ,
M until you can no longer achieve a full half rep .
1-2 second pause at the bottom of each rep .I j
nstead of ust going up onto
,
your toes think about rolling your ankle back and forth on the balls of your
Standing Calf
Leg Press Calf feet . For the w eighted static hold after the , fi
nal rep of the fi ,
nal set rather
Raise
(30 sec hold in the 1 3 15-20 ~9 10 ~1-2 min
Press
Seated Calf Raise
than reracking the w ,
eight immediately pause at the very bottom of the
stretch)
R O w
M ( ith full tension still on the calves) and maintain this hold for 30
seconds .
Machine Hip Cable Hip I ,

f possible use pads to increase the range of motion on the machine . Lean
Abduction
Failure 1-2 3 12-15 ~9 10 ~1-2 min
Abduction
Lateral Band Walk
for w ard and grab onto the machine rails to stretch the glutes further .

Substitution
Exercise Technique Sets SETS Reps Set RPE RPE Rest Option 1 Option 2 NOTES
WEEK 3
Exercise 2 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min ,

to hit Exercise 2. If your weak point is feeling tired or sore do not perform

Arms & eak Points #1
,
biceps. Slow controlled reps !
Overhead Cable
(Rope)
W
Bottom-Half
Failure 1 2 12-15 ~9 10 ~1-2 min Bayesian Cable
Incline DB Stretch-
your upper back planted against the bench. G o light on these and focus on
Incline DB Curl
Curl
Curl
feeling your biceps pull and s q z uee e.
Triceps
Pressdown (Bar)
Failure 1 2 12-15 ~9 10 ~1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on s q z
uee ing your triceps to move the weight
Roman Chair Leg
Raise
N/A 1 3 10-20 ~9 ~9-10 ~1-2 min Machine Crunch Cable Crunch broad range on purpose :j
ust go until you hit RPE 9-10 (0-1 reps shy of
Rest Day

Warm-up WORKING
Last-Set Intensity
Reps Ear y Last Set
Rest Substitution
Substitution
Set RPE RPE

WEEK 3 Exercise NOTES
2-3 3 8-10 ~8-9 ~9-10 ~3-4 min Helms Row
in the tank.
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Incline Chest-
Pull #2
controlled reps.
Row
weaker arm.
Shrug Cheat Shrug
explosively!

Substitution
WEEK 3
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press
Overhead Cable
Flare your elbows out at about 4 5° and keep your elbows locked in place as
(Bar)

Substitution

WEEK 3
wer on the platform for more quad focus. Get as deep as you can
Feet lo
Press Press Squat
z
Minimi e contribution from the back leg . Mind-muscle connection with
Legs #2

Weighted 45° Smith Machine Good Morning z

Squee e your glutes hard at the top of each rep. Slow controlled reps on
N/A 1 2 10-12 ~9 ~9-10 ~1-2 min
Bottom-Half All reps and sets are to be performed in the bottom half of the ROM . 1-2
Standing Calf Failure 1 3 10-12 ~9 10 ~1-2 min Seated Calf Raise Donkey Calf Raise second pause at the bottom of each rep . Instead of just going up onto your
Failure 1-2 3 12-15 ~9 10 ~1-2 min

Substitution
WEEK 3
Weak Point I f your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min to hit Exercise 2. I ,

f your weak point is feeling tired or sore do not perform

S q z
uee e the dumbbell hard in the middle of the handle as you curl. U sing

Hammer Preacher Reverse-Grip EZ- li q ,
uid chalk on these will prevent your grip from slipping keeping your hand
Smith Machine
Close-Grip Bench L ower the bar down to your chin. Think of the movement as a combination

W
z
Add a slight pause at the bottom of each rep to emphasi e stretching your
DB Scott Curl
Biceps Static Stretch
(30 sec)
1 2 12-15 ~9 10 ~1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl biceps. After the fi ,
nal set for each arm perform a bicep static stretch for
Single-Arm
Triceps Static Stretch  Triceps DB Triceps Focus on s q z
uee ing your triceps to move the weight. After the fi nal set for
Triceps
Pressdown
(30 sec)
1 2 12-15 ~9 10 ~1-2 min
Pressdown (Bar) Kickback ,
each arm perform a triceps static stretch for that arm for 30 seconds.
Crunch
with your 6 -pack.
Rest Day


Substitution

WEEK 4
.
1 5x shoulder width overhand grip . Slow 2-3 second negative. Feel your lats
your chest up and drive your elbows down as you lift yourself up. Don't be afraid
Lengthened Partials Wide-Grip Wide-Grip Lat
Once you hit the Last Set RPE on the final set, switch to partial reps. These
(Extend Set) Machine Pulldown Pulldown
the tank.
Set the chest pad up so you get a deep stretch on each rep . Once you hit
the bottom half of the ROM. Stop once you have 0-1 half reps left in the
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Machine Row (Extend Set) T-Bar Row Incline DB Row
tank.
the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
Pull #1
Arm Lat Pulldown (All Sets) Prayer
count).
Cable 1-Arm Face Bent-Over Reverse ,

Pull the cable towards eye-level with a slight pause at the bottom of each
.
Pull DB Flye rep (when your arm is bent)
. Curl
Seated Super-
Bayesian Cable Incline DB Stretch Set up the cable at hand height and feel a deep stretch on each rep
.
Curl Curl until the handle reaches the bench
Cable Curl
Weighted Decline Round your lower bac k as you crunch. Maintain a mind-muscle connection
6-pack.
Crunch with your

Substitution

WEEK 4
Lie down on your side on a ~30 ° bench. Start with the DB in front of you,
Cuffed Behind-
Raise
1 second pause on the chest while maintaining tension on the chest . Once
Flat Machine Lengthened Partials Flat DB Bench Barbell Bench you hit the Last Set RPE on thefinal set, switch to partial reps. These
2-3 3 8-10 ~8-9 ~9-10 ~3-5 min
in the tank.
Bottom-Half Bottom-Half DB Bottom-Half Pec All reps and sets are to be performed in the bottom half of the ROM . Focus
Push #1
Failure 2 2 8-10 ~8-9 10 ~2-3 min

Seated Cable Flye Flye Deck on feeling a deep stretch in your pecs at the bottom of each rep .
Seated Smith
DB Shoulder Machine Shoulder ,
Bring your hands down to shoulder height on each rep maintaining tension
Press Press on the shoulders .
Press
Overhead Cable Overhead Cable Feel a nasty stretch on the triceps throughout the entire negative . Pause for
: .
There are two ways you can do this upright or bent over Choose the one
Failure 1 2 15-20 ~8-9 10 ~1-2 min
torso.


Substitution

WEEK 4
Lean for w ard over the machine to get a maximum stretch in your
Lengthened Partials hamstrings .O nce you hit failure on the fi ,

nal set continue w ith lengthened
Seated Leg Curl
(Extend Set)
1-2 3 8-10 ~8-9 10 ~1-2 min Lying Leg Curl Nordic Ham Curl
partials in the top half of the R O ,M until you can no longer achieve a full
half rep .
O .O
, w
All reps and sets are to be performed in the bottom half of the R M nce you
w . w ,
are under the bar set up your feet as you ould a normal squat and then bring
w ,w .
them for ard ~3-6 inches This ill cause you to lean back into the bar slightly
High-Bar Back
I ,
Smith Machine N/A 2-4 3 6-8 ~7-8 ~8-9 ~3-5 min Bulgarian Split allo ing for a more upright squat hile also placing more tension on the quads
Squat
w .I w
Squat Squat f your heels are raising at the bottom you may need to bring your feet more
, .
for ard f your feet feel like they are slipping or your lo er back is rounding at
the bottom try bringing your feet back a bit
Single-Leg DB Hip Cut out the top ~25 % of the R O ,w

M here there w ill be minimal tension on
. z !
Legs #1
Thrust the hamstrings Squee e your hamstrings to pull yourself up
Set the seat back as far as it w ill go w hile still feeling comfortable . Grab the
handles as hard as you can to pull your butt do w n into the seat .U
se a 2-3
Leg Extension
Lengthened Partials
1-2 3 10-12 ~9 10 ~1-2 min Reverse Nordic Sissy Squat second negative . Feel your quads pulling apart on the negative .O
nce you
(Extend Set)
hit failure on the fi ,
nal set continue w ith lengthened partials in the bottom
half of the R O ,
M until you can no longer achieve a full half rep .
1-2 second pause at the bottom of each rep .I j
,
Standing Calf
Leg Press Calf feet . For the w eighted static hold after the , fi
nal rep of the fi ,
nal set rather
Raise
(30 sec hold in the 1 3 15-20 ~9 10 ~1-2 min
Press
Seated Calf Raise
than reracking the w ,
eight immediately pause at the very bottom of the
stretch)
R O w
M ( ith full tension still on the calves) and maintain this hold for 30
seconds .
Machine Hip Cable Hip I ,

f possible use pads to increase the range of motion on the machine . Lean
Abduction
Failure 1-2 3 12-15 ~9 10 ~1-2 min
Abduction
Lateral Band Walk
for w ard and grab onto the machine rails to stretch the glutes further .

Substitution
WEEK 4
Exercise 2 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min ,


,
biceps. Slow controlled reps !
Overhead Cable
(Rope)
W
Bottom-Half
Failure 1 2 12-15 ~9 10 ~1-2 min Bayesian Cable
Incline DB Stretch-
your upper back planted against the bench. G o light on these and focus on
Incline DB Curl
Curl
Curl
feeling your biceps pull and s q z uee e.
Triceps
Pressdown (Bar)
Failure 1 2 12-15 ~9 10 ~1-2 min
Triceps
Pressdown (Rope)
DB Triceps
Kickback
Focus on s q z
uee ing your triceps to move the weight
Roman Chair Leg
Raise
N/A 1 3 10-20 ~9 ~9-10 ~1-2 min Machine Crunch Cable Crunch broad range on purpose :j
ust go until you hit RPE 9-10 (0-1 reps shy of
Rest Day

Warm-up WORKING
Last-Set Intensity
Reps Ear y Last Set
Rest Substitution
Substitution
Set RPE RPE

WEEK 4 Exercise NOTES
2-3 3 8-10 ~8-9 ~9-10 ~3-4 min Helms Row
in the tank.
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Incline Chest-
Pull #2
controlled reps.
Row
weaker arm.
Shrug Cheat Shrug
explosively!

Substitution
WEEK 4
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press
Overhead Cable
Flare your elbows out at about 4 5° and keep your elbows locked in place as
(Bar)

Substitution

WEEK 4
wer on the platform for more quad focus. Get as deep as you can
Feet lo
Press Press Squat
z
Minimi e contribution from the back leg . Mind-muscle connection with
Legs #2

Weighted 45° Smith Machine Good Morning z

Squee e your glutes hard at the top of each rep. Slow controlled reps on
N/A 1 2 10-12 ~9 ~9-10 ~1-2 min
Bottom-Half All reps and sets are to be performed in the bottom half of the ROM . 1-2
Standing Calf Failure 1 3 10-12 ~9 10 ~1-2 min Seated Calf Raise Donkey Calf Raise second pause at the bottom of each rep . Instead of just going up onto your
Failure 1-2 3 12-15 ~9 10 ~1-2 min

Substitution
WEEK 4
Weak Point I f your weak point is feeling recovered (not sore or fatigued) then feel free
Exercise 2 N/A 1-3 3 8-12 ~9 ~9-10 ~1-3 min to hit Exercise 2. I ,

f your weak point is feeling tired or sore do not perform

S q z
uee e the dumbbell hard in the middle of the handle as you curl. U sing

Hammer Preacher Reverse-Grip EZ- li q ,
uid chalk on these will prevent your grip from slipping keeping your hand
Smith Machine
Close-Grip Bench L ower the bar down to your chin. Think of the movement as a combination

W
z
Add a slight pause at the bottom of each rep to emphasi e stretching your
DB Scott Curl
Biceps Static Stretch
(30 sec)
1 2 12-15 ~9 10 ~1-2 min
EZ-Bar Preacher
Curl
DB Preacher Curl biceps. After the fi ,
nal set for each arm perform a bicep static stretch for
Single-Arm
Triceps Static Stretch  Triceps DB Triceps Focus on s q z
uee ing your triceps to move the weight. After the fi nal set for
Triceps
Pressdown
(30 sec)
1 2 12-15 ~9 10 ~1-2 min
Pressdown (Bar) Kickback ,
each arm perform a triceps static stretch for that arm for 30 seconds.
Crunch
with your 6 -pack.
Rest Day


Substitution

Lengthened Partials Wide-Grip Wide-Grip Lat your chest up and drive your elbows down as you lift yourself up. Don't be afraid
(Extend Set) Machine Pulldown Pulldown Once you hit the Last Set RPE on the final set, switch to partial reps. These
the tank.
Set the chest pad up so you get a deep stretch on each rep. Once you hit
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Machine Row (Extend Set) T-Bar Row Incline DB Row the bottom half of the ROM. Stop once you have 0-1 half reps left in the
tank.
Pull #1
count).
Seated Super-
Cable Curl

Substitution

Reps
Set RPE RPE
Rest
Cuffed Behind-
Raise
1 second pause on the chest while maintaining tension on the chest. Once
Flat Machine Lengthened Partials Flat DB Bench Barbell Bench you hit the Last Set RPE on the final set, switch to partial reps. These
2-3 3 8-10 ~8-9 ~9-10 ~3-5 min
in the tank.
Failure 2 2 8-10 ~8-9 10 ~2-3 min
Push #1
Seated Smith
Press
Failure 1 2 15-20 ~8-9 10 ~1-2 min
torso.


Substitution

half rep.
High-Bar Back them forward ~3-6 inches. This will cause you to lean back into the bar slightly,
Smith Machine N/A 2-4 3 6-8 ~7-8 ~8-9 ~3-5 min Bulgarian Split allowing for a more upright squat, while also placing more tension on the quads.
Squat Squat
Legs #1
Lengthened Partials
(Extend Set)
stretch)
seconds.
Machine Hip
Failure 1-2 3 12-15 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk

Substitution
Overhead Cable
(Rope)
Failure 1 2 12-15 ~9 10 ~1-2 min Bayesian Cable your upper back planted against the bench. Go light on these and focus on

Roman Chair Leg
N/A 1 3 10-20 ~9 ~9-10 ~1-2 min Machine Crunch Cable Crunch broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
Raise
Rest Day

Warm-up WORKING
WEEK 5 Reps Rest
Substitution
Set RPE RPE

Exercise NOTES
2-3 3 8-10 ~8-9 ~9-10 ~3-4 min Helms Row
in the tank.
2 3 8-10 ~8-9 ~9-10 ~2-3 min
Incline Chest-
controlled reps.
Pull #2
Row
weaker arm.
Shrug Cheat Shrug
explosively!

Substitution
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press
Flare your elbows out at about 45° and keep your elbows locked in place as
Overhead Cable
(Bar)

Substitution

Reps
Set RPE RPE
Rest
Press Press Squat
Minimize contribution from the back leg. Mind-muscle connection with

Legs #2
N/A 1 2 10-12 ~9 ~9-10 ~1-2 min
Failure 1-2 3 12-15 ~9 10 ~1-2 min

Substitution
Arms & W eak Points #2
Smith Machine
Add a slight pause at the bottom of each rep to emphasize stretching your
Biceps Static Stretch EZ-Bar Preacher
DB Scott Curl 1 2 12-15 ~9 10 ~1-2 min DB Preacher Curl biceps. After the final set for each arm, perform a bicep static stretch for
(30 sec) Curl
Single-Arm
Triceps Static Stretch  Triceps DB Triceps Focus on squeezing your triceps to move the weight. After the final set for
Triceps 1 2 12-15 ~9 10 ~1-2 min
(30 sec) Pressdown (Bar) Kickback each arm, perform a triceps static stretch for that arm for 30 seconds.
Pressdown
Rest Day

BLOCK 2: 5-WEEK GRIND PHASE
IMPORTANT NOTE: BLOCK 2 STARTS WITH AN INTRO/DELOAD WEEK BEFORE INCREASING THE VOLUME/INTENSITY FOR THE FINAL 4 WEEKS

Substitution

WEEK 6
Wide-Grip Lat Wide-Grip

N/A 2-3 2 10-12 ~7 ~9 ~2-3 min Wide-Grip Pull-Up Think about pulling your elbows "down" and "in".
Pulldown Machine Pulldown
Dual-Handle
Arm-Out Single- Chest-Supported
Elbows-Out Cable N/A 2 2 10-12 ~7 ~9 ~2-3 min Flare your elbows out ~ 45°. Smooth, controlled reps.
Arm DB Row Machine Row
Row
, ,
pull. Feel a nice deep lat stretch at the top. On all sets alternate full-ROM
Straight-Bar Lat Integrated Partials Half-Kneeling 1- ,

reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep half-ROM (in
1 2 10-12 ~7-8 ~9 ~1-2 min DB Lat Pullover
, ,
Pull #1
Prayer (All Sets) Arm Lat Pulldown the stretched/top half) then 1 rep full-ROM then 1 rep half-ROM). Repeat
'
until you ve reached the target reps (partial reps count towards the rep
count).
Cable Reverse Bent-Over Reverse

N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Rope Face Pull ,
Swing the weight "out" not "back".
Flye DB Flye
Seated Super-
Bayesian High N/A 1 2 10-12 ~7-8 ~9 ~1-2 min
Cable Curl
Cable Crunch N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Weighted Crunch


Substitution

WEEK 6
Cuffed Behind-
N/A 1 3 12-15 ~7-8 ~9 ~1-2 min The-Back Lateral DB Lateral Raise
Raise
Flat Smith
Flat DB Bench Barbell Bench 1 second pause on the chest on each rep while maintaining tension on the
Machine Bench N/A 2-3 2 10-12 ~7 ~9 ~3-5 min
Press Press pecs.
Press
Bottom-Half Pec Bottom-Half DB Bottom-Half All reps and sets are to be performed in the bottom half of the ROM. Focus
Push #1
N/A 2 2 8-10 ~7-8 ~9 ~2-3 min

Deck Flye Seated Cable Flye on feeling a deep stretch in your pecs at the bottom of each rep.
Machine Shoulder Cable Shoulder DB Shoulder Ensure that your elbows break at least 90°. Mind-muscle connection with
N/A 2 2 8-10 ~7 ~9 ~2-3 min
Press Press Press your delts. Smooth, controlled reps.
Overhead Cable Overhead Cable

Feel a nasty stretch on the triceps throughout the entire negative. Pause for
Triceps Extension N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Triceps Extension DB Skull Crusher
1 second in the stretch part of each rep.
(Bar) (Rope)
Cable Triceps DB Triceps that feels more comfortable for you. The main thing is that when you're in
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Bench Dip
Kickback Kickback the full squeeze, your shoulder should be positioned back behind your
torso. No pausing between reps.

Substitution
WEEK 6

Seated Leg Curl N/A 1-2 2 10-12 ~7-8 ~9 ~1-2 min Lying Leg Curl Nordic Ham Curl
hamstrings.
Bottom-Half DB All reps and sets are to be performed in the bottom half of the ROM. Allow
Bottom-Half Hack High-Bar Back
N/A 2-4 2 8-10 ~7 ~8 ~3-5 min Bulgarian Split your knees to come forward (past your toes). Focus the tension on your
Squat Squat
Squat quads.
Single-Leg DB Hip
N/A 1-2 2 8-10 ~7 ~8 ~2-3 min Glute-Ham Raise Reverse Hyper
Slow 2-3 second negative. Explode with control on the way up. Squee e z
Legs #1
Thrust your glutes hard at the top of the movement.
Leg Extension N/A 1-2 2 8-10 ~7-8 ~9 ~1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep. I j

Standing Calf
Raise
N/A 1 3 12-15 ~7-8 ~9 ~1-2 min
Leg Press Calf
Press
Seated Calf Raise ,
feet.
Machine Hip
N/A 1-2 2 10-12 ~7-8 ~9 ~1-2 min
Cable Hip
Lateral Band Walk
I ,
f possible use pads to increase the range of motion on the machine. Lean

Substitution
WEEK 6
Exercise 2 N/A 1-3 2 8-12 ~7-8 ~9 ~1-3 min ,


Bottom-Half
Bottom-Half EZ- Bottom-Half DB All reps and sets are to be performed in the bottom half of the ROM.
Machine Preacher
Curl
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min
Bar Preacher Curl Preacher Curl ,
Smooth controlled reps. Mind-muscle connection with the biceps.
Triceps Diverging
Triceps DB Triceps
Use two long ropes or one long rope. Lean slightly forward , fl are your
Pressdown (Long N/A 1 2 10-12 ~7-8 ~9 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Rope or 2 Ropes)
Pressdown (Rope) Kickback
,
do triceps pressdowns getting a full big s , q z
uee e at the bottom.
W
Inverse DB
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min DB Hammer Curl
Reverse-Grip DB ,
Do a hammer curl on the positive then turn your palms facing up at the top
Zottman Curl Curl and use a palms-up grip on the negative.
,
As many reps as possible until you hit the target RPE. Keep them
Close-Grip
N/A 1 2 AMRAP ~7-8 ~9 ~1-2 min Diamond Pushup Bodyweight Dip controlled ! Roughly shoulder-width hand placement. Keep elbows tucked
Pushup (AMRAP)
,
close to your sides. Smooth controlled reps.
'j ,
Don t ust bend at your hips use your abs to lower yourself down under
'
control and pull yourself back up. If you don t have the core strength to get
Ab Wheel Rollout N/A 1 3 12-15 ~7-8 ~9 ~1-2 min Swiss Ball Rollout Long-Lever Plank
,
all the way extended at the bottom try to progressively increase the ROM
week to week.
Rest Day

Last-Set Intensity Tracking Load and Reps Early Last Set Substitution
Substitution
Warm-up WORKING

Pendlay Deficit Smith Machine Stand on a bumper plate. Focus on getting a big stretch and touch your
N/A 2-3 2 10-12 ~7 ~9 ~3-4 min DB Row
Row Deficit Row stomach/chest on each rep!
Keep elbow tucked in close to your torso. Focus on s queezing your lat to
move the weight. On all sets, alternate full-ROM reps and half-ROM reps
1-Arm Lat Integrated Partials Neutral-Grip Pull- Neutral-Grip Lat
2 2 10-12 ~7 ~9 ~1-2 min (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/top half),
Pulldown (All Sets) Up Pulldown
then 1 rep full-ROM, then 1 rep half-ROM). Repeat until you've reached the
target reps (partial reps count towards the rep count).
Incline Chest-
Neutral-Grip Focus on s queezing ,
your shoulder blades together drive your elbows down
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Moto Row Supported DB
Pull #2
Seated Cable Row and back.

Row
Cable Rope Straight-Bar Cable

N/A 1 2 10-12 ~7-8 ~9 ~1-2 min DB Hammer Curl Squeeze ,
the rope hard as you curl the weight up. Smooth controlled reps.
Hammer Curl Curl
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min stretch your rear delt. Do reverse flyes 1 arm at a time. Start with your
weaker arm.
Smith Machine Machine Cheat
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min DB Cheat Shrug CON TROL the negative. Each negative should last 1-2 seconds. Shrug
Cheat Shrug Shrug
x
e plosively!

Substitution
WEEK 6
High-Cable Cuffed High-Cable Lateral

N/A 1 3 10-12 ~7-8 ~9 ~1-2 min DB Lateral Raise Focus on squeezing your lateral delt to move the weight.
Lateral Raise Raise
Bottom-Half Low Bottom-Half Low All reps and sets are to be performed in the bottom half of the ROM. 1
Bottom-Half Low
N/A 2-3 2 8-10 ~7 ~9 ~2-3 min Incline Smith Incline Barbell second pause at the bottom of each rep while maintaining tension on the
Incline DB Press
Machine Press Press pecs.
Push #2
Seated Smith
Seated DB Machine Shoulder Slightly rotate the dumbbells in on the negative and flare your elbows out
N/A 2-3 2 8-10 ~7 ~9 ~2-3 min Machine Shoulder
Shoulder Press Press as you push.
Press
Arc the EZ-bar slightly back behind your head. W ,

hen you extend keep the
EZ-Bar Skull
Crusher
N/A 1 3 12-15 ~7-8 ~9 ~1-2 min DB Skull Crusher
Katana Triceps
Extension
bar back behind your eye line. U
se the inside ( closer ) grip option and allow
the elbows to flare to a degree that feels comfortable.
Cable Crossover ,
Do one set with low cable position one set with medium-height cable
Ladder
N/A 1 3 12-15 ~7-8 ~9 ~1-2 min Pec Deck DB Flye
,
position and one height with a high cable position.


Substitution


DB RDL N/A 2-3 2 10-12 ~5 ~5-6 ~3-5 min Barbell RDL Deadlift
Get as deep as you can without excessive back rounding. Control the
Belt Squat N/A 2-4 2 6-8 ~7 ~8 ~3-5 min Leg Press Front Squat
negative and do a slight pause at the bottom of each rep.
Legs #2
DB Bulgarian Split Smith Machine

N/A 1-2 2 6-8 ~7 ~8 ~2-3 min DB Static Lunge Reps are per leg. Start with your weaker leg. Squat deep.
Squat Reverse Lunge
Standing Calf N/A 1 3 12-15 ~7-8 ~9 ~1-2 min Seated Calf Raise Donkey Calf Raise second pause at the bottom of each rep. Instead of just going up onto your
N/A 1-2 2 10-12 ~7-8 ~9 ~1-2 min

Trac king Load and Reps Early Last Set Substitution

Substitution

Technique Sets SETS

Reverse-Grip EZ- Reverse-Grip DB Reverse-Grip Grab a bar with your palms facing down and perform curls. These will work
N/A 1 2 10-12 ~7-8 ~9 ~1-2 min
Bar Curl Curl Cable Curl the back of your forearm, brachialis and biceps!
Cable Triceps Cable Triceps DB Triceps

N/A 1 2 10-12 ~7-8 ~9 ~1-2 min Focus on squeezing your triceps to move the weight
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
Bayesian Cable
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min Incline DB Curl DB Scott Curl match the reps with the other arm (stop once you've matched the reps,
Curl
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
Hold the cables without a handle and get them into position just above
Dual-Cable EZ-Bar Skull your shoulders (around chin level). Press the weight forward (straight out in
N/A 1 2 12-15 ~7-8 ~9 ~1-2 min DB Skull Crusher
Triceps Press Crusher front of you), not up overhead like in a standard overhead triceps
extension.
Round your lower back as you crunch. Maintain a mind-muscle connection

Machine Crunch N/A 1 3 12-15 ~7-8 ~9 ~1-2 min Cable Crunch Weighted Crunch
with your 6-pack.
Rest D ay

WEEK 7
Substitution
Set RPE PE
Technique Sets SETS SET 1 SET 2 SET 3 SET 4 R Option 1 Option 2
Think about pulling your elbows "down" and "in". Once you hit the Last Set
Wide-Grip Lat Lengthened Partials Wide-Grip
2-3 3 10-12 ~8-9 ~9-10 ~2-3 min Wide-Grip Pull-Up RPE on the final set, switch to partial reps. These should be the top half of
Pulldown (Extend Set) Machine Pulldown
the ROM. Stop once you have 0-1 half reps left in the tank.
Dual-Handle Flare your elbows out ~45°. Smooth, controlled reps. Once you hit the Last
Lengthened Partials Arm-Out Single- Chest-Supported
Elbows-Out Cable 2 3 10-12 ~8-9 ~9-10 ~2-3 min Set RPE on the final set, switch to partial reps. These should be the bottom
(Extend Set) Arm DB Row Machine Row
Row half of the ROM. Stop once you have 0-1 half reps left in the tank.
Straight-Bar Lat Integrated Partials Half-Kneeling 1- reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in
Prayer (All Sets) Arm Lat Pulldown the stretched/top half), then 1 rep full-ROM, then 1 rep half-ROM). Repeat
Pull #1
count).

Failure 1 3 12-15 ~9 10 ~1-2 min Rope Face Pull Swing the weight "out", not "back".
Flye DB Flye
Seated Super-
Cable Curl

WEEK 7
Substitution

Cuffed Behind-
Raise
1 second pause on the chest on each rep while maintaining tension on the
Flat Smith
Lengthened Partials Flat DB Bench Barbell Bench pecs. Once you hit the Last Set RPE on the final set, switch to partial reps.
Machine Bench 2-3 3 10-12 ~8-9 ~9-10 ~3-5 min
(Extend Set) Press Press These should be the bottom half of the ROM. Stop once you have 0-1 half
Press
reps left in the tank.
Failure 2 2 8-10 ~8-9 10 ~2-3 min
Push #1
N/A 2 3 8-10 ~8-9 ~9-10 ~2-3 min
Failure 1 2 12-15 ~8-9 10 ~1-2 min Bench Dip

Substitution
half rep.
N/A 2-4 3 8-10 ~7-8 ~8-9 ~3-5 min Bulgarian Split your knees to come forward (past your toes). Focus the tension on your
Squat Squat
Squat quads.
Single-Leg DB Hip Slow 2-3 second negative. Explode with control on the way up. Squeeze
N/A 1-2 3 8-10 ~7-8 ~8-9 ~2-3 min Glute-Ham Raise Reverse Hyper
Legs #1
Lengthened Partials
(Extend Set)
stretch)
seconds.
Machine Hip
Failure 1-2 3 10-12 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk

Substitution
Bottom-Half
Machine Preacher N/A 1 3 10-12 ~9 10 ~1-2 min
Bar Preacher Curl Preacher Curl Smooth, controlled reps. Mind-muscle connection with the biceps.
Curl
Triceps Diverging
Triceps DB Triceps
Use two long ropes or one long rope. Lean slightly forward, flare your
Pressdown (Long Failure 1 3 10-12 ~9 10 ~1-2 min elbows slightly out and keep your arms back in line with your torso. Then
Rope or 2 Ropes) do triceps pressdowns, getting a full, big squeeze at the bottom.
Inverse DB Reverse-Grip DB Do a hammer curl on the positive, then turn your palms facing up at the top
Failure 1 2 12-15 ~9 10 ~1-2 min DB Hammer Curl
As many reps as possible. Keep them controlled! Roughly shoulder-width

Close-Grip
Failure 1 2 AMRAP ~9 10 ~1-2 min Diamond Pushup Bodyweight Dip hand placement. Keep elbows tucked close to your sides. Smooth,
Pushup (AMRAP)
controlled reps.
Don't just bend at your hips, use your abs to lower yourself down under
control and pull yourself back up. If you don't have the core strength to get
Ab Wheel Rollout N/A 1 3 12-15 ~9 ~9-10 ~1-2 min Swiss Ball Rollout Long-Lever Plank
all the way extended at the bottom, try to progressively increase the ROM
week to week.
Rest Day

Warm-up WORKING
WEEK 7 Reps Rest
Substitution
Set RPE RPE

Exercise NOTES
Stand on a bumper plate. Focus on getting a big stretch and touch your
Pendlay Deficit Lengthened Partials Smith Machine stomach/chest on each rep! Once you hit the Last Set RPE on the final set,
2-3 3 10-12 ~8-9 ~9-10 ~3-4 min DB Row
Row (Extend Set) Deficit Row switch to partial reps. These should be the bottom half of the ROM. Stop
once you have 0-1 half reps left in the tank.
K eep elbow tucked in close to your torso. Focus on squeezing your lat to
2 3 10-12 ~8-9 ~9-10 ~1-2 min (i.e. do 1 rep with full-ROM, then 1 rep half-ROM (in the stretched/top half),
Incline Chest-
Neutral-Grip Focus on squeezing your shoulder blades together, drive your elbows down
N/A 1 2 12-15 ~8-9 ~9-10 ~1-2 min Moto Row Supported DB
Pull #2
Row
Squeeze the rope hard as you curl the weight up. Smooth, controlled reps.
Cable Rope Lengthened Partials Straight-Bar Cable
1 3 10-12 ~9 10 ~1-2 min DB Hammer Curl Once you hit failure on the final set, continue with lengthened partials in the
Hammer Curl (Extend Set) Curl
bottom half of the ROM, until you can no longer achieve a full half rep.
weaker arm.
Cheat Shrug Shrug
explosively!

Substitution
Bottom-Half Low
N/A 2-3 3 8-10 ~8-9 ~9-10 ~2-3 min Incline Smith Incline Barbell second pause at the bottom of each rep while maintaining tension on the
Incline DB Press
Machine Press Press pecs
Push #2
Seated Smith
N/A 2-3 3 8-10 ~8-9 ~9-10 ~2-3 min Machine Shoulder
Press
Arc the EZ-bar slightly back behind your head. When you extend, keep the
bar back behind your eye line. Use the inside (closer) grip option and allow
EZ-Bar Skull Lengthened Partials Katana Triceps
1 3 12-15 ~9 10 ~1-2 min DB Skull Crusher the elbows to flare to a degree that feels comfortable. Once you hit failure
Crusher (Extend Set) Extension
on the final set, continue with lengthened partials in the bottom half of the
ROM, until you can no longer achieve a full half rep.


Substitution
WEEK 7 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Belt Squat N/A 2-4 3 6-8 ~7-8 ~8-9 ~3-5 min Leg Press Front Squat
Legs #2
DB Bulgarian Split Quad Static Stretch Smith Machine Reps are per leg. Start with your weaker leg. Squat deep. After the final set,
2-3 2 6-8 ~8-9 ~9-10 ~2-3 min DB Static Lunge
Squat (30 sec) Reverse Lunge perform a quad static stretch for each leg for 30 seconds.
Failure 1-2 3 10-12 ~9 10 ~1-2 min

WEEK 7
Substitution

Technique Sets SETS
Points #2
Failure 1 3 10-12 ~9 10 ~1-2 min
W eak


Arms &
Bayesian Cable Biceps Static Stretch match the reps with the other arm (stop once you've matched the reps,
1 2 12-15 ~9 10 ~1-2 min Incline DB Curl DB Scott Curl
Curl (30 sec) even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time. After the final set, perform a biceps static stretch
for each arm for 30 seconds.
your shoulders (around chin level). Press the weight forward (straight out in
Dual-Cable Triceps Static Stretch EZ-Bar Skull
1 2 12-15 ~9 10 ~1-2 min DB Skull Crusher front of you), not up overhead like in a standard overhead triceps
Triceps Press (30 sec) Crusher
extension. After the final set, perform a triceps static stretch for each arm
for 30 seconds.

Machine Crunch Failure 1 3 12-15 ~9 10 ~1-2 min Cable Crunch Weighted Crunch
with your 6-pack.
Rest D ay

WEEK 8
Substitution
Set RPE PE
Pull #1
count).

Flye DB Flye
Seated Super-
Cable Curl

WEEK 8
Substitution

Cuffed Behind-
Raise
Flat Smith
Press
Failure 2 2 8-10 ~8-9 10 ~2-3 min
Push #1
N/A 2 3 8-10 ~8-9 ~9-10 ~2-3 min

Substitution
half rep.
Squat Squat
Squat quads.
Legs #1
Lengthened Partials
(Extend Set)
stretch)
seconds.
Machine Hip
Failure 1-2 3 10-12 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk

Substitution
Bottom-Half
Curl
Triceps Diverging
Triceps DB Triceps

Close-Grip
Pushup (AMRAP)
controlled reps.
week to week.
Rest Day

Warm-up WORKING
WEEK 8 Reps Rest
Substitution
Set RPE RPE

Exercise NOTES
2-3 3 10-12 ~8-9 ~9-10 ~3-4 min DB Row
Incline Chest-
Pull #2
Row
weaker arm.
Cheat Shrug Shrug
explosively!

Substitution
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press


Substitution
WEEK 8 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Legs #2
Failure 1-2 3 10-12 ~9 10 ~1-2 min

WEEK 8
Substitution

Technique Sets SETS
Points #2
Failure 1 3 10-12 ~9 10 ~1-2 min
W eak


Arms &
for 30 seconds.

with your 6-pack.
Rest D ay

WEEK 9
Substitution
Set RPE PE
Pull #1
count).

Flye DB Flye
Seated Super-
Cable Curl

WEEK 9
Substitution

Cuffed Behind-
Raise
Flat Smith
Press
Failure 2 2 8-10 ~8-9 10 ~2-3 min
Push #1
N/A 2 3 8-10 ~8-9 ~9-10 ~2-3 min

Substitution
half rep.
Squat Squat
Squat quads.
Legs #1
Lengthened Partials
(Extend Set)
stretch)
seconds.
Machine Hip
Failure 1-2 3 10-12 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk

Substitution
Bottom-Half
Curl
Triceps Diverging
Triceps DB Triceps

Close-Grip
Pushup (AMRAP)
controlled reps.
week to week.
Rest Day

Warm-up WORKING
WEEK 9 Reps Rest
Substitution
Set RPE RPE

Exercise NOTES
2-3 3 10-12 ~8-9 ~9-10 ~3-4 min DB Row
Incline Chest-
Pull #2
Row
weaker arm.
Cheat Shrug Shrug
explosively!

Substitution
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press


Substitution
WEEK 9 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Legs #2
Failure 1-2 3 10-12 ~9 10 ~1-2 min

WEEK 9
Substitution

Technique Sets SETS
Points #2
Failure 1 3 10-12 ~9 10 ~1-2 min
W eak


Arms &
for 30 seconds.

with your 6-pack.
Rest D ay

WEEK 10
Substitution
Set RPE PE
Pull # 1
count).

Flye DB Flye
Seated Super-
Cable Curl

WEEK 10
Substitution

Cuffed Behind-
Raise
Flat Smith
Press
Failure 2 2 8-10 ~8-9 10 ~2-3 min
1
Push #
N/A 2 3 8-10 ~8-9 ~9-10 ~2-3 min

Substitution
half rep.
Squat Squat
Squat quads.
Legs # 1
Lengthened Partials
(Extend Set)
stretch)
seconds.
Machine Hip
Failure 1-2 3 10-12 ~9 10 ~1-2 min
Cable Hip
Lateral Band Walk

Substitution
Arms & W eak Points # 1
Bottom-Half
Curl
Triceps Diverging
Triceps DB Triceps

Close-Grip
Pushup (AMRAP)
controlled reps.
week to week.
Rest Day

Warm-up WORKING
WEEK 10 Reps Rest
Substitution
Set RPE RPE

Exercise NOTES
2-3 3 10-12 ~8-9 ~9-10 ~3-4 min DB Row
Incline Chest-
Pull #2
Row
weaker arm.
Cheat Shrug Shrug
explosively!

Substitution
Bottom-Half Low
Incline DB Press
Push #2
Seated Smith
Press


Substitution
WEEK 10 Exercise
Technique Sets SETS
Reps
Set RPE RPE
Rest
Option 1 Option 2
NOTES
Legs #2
Failure 1-2 3 10-12 ~9 10 ~1-2 min

WEEK 10
Substitution

Technique Sets SETS
Points #2
Failure 1 3 10-12 ~9 10 ~1-2 min
W eak


Arms &
for 30 seconds.

with your 6-pack.
Rest D ay

Purebodybuilding Phase 2 - PPL

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Purebodybuilding Phase 2 - PPL

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IMPORTANT PROGRAM NOTES

READ BEFORE STARTING

Perform a full general warm-up and exercise-specific warm-up every workout as

outlined below (should only take 5-10 mins max)

day. Please read The Hypertrophy Handbook for more detail.

focused mentally before starting each working set!

3-6 rep range.

Note that this Push/Pull/Legs/Arms split is an asynchronous split, which means

explained in more detail in The Hypertrophy Handbook.

Light cardio on machine on your choice of machine (treadmill,

10 reps per side Arm Swings

10 reps per side Arm Circles

10 reps per side Front-to-Back Leg Swings

10 reps per side Side-to-Side Leg Swings

15 reps per side Cable External Rotation (optional)

Perform a mini warm-up pyramid:

Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps

Perform a full warm-up pyramid:

Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps

Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps

The Pure Bodybuilding Program - Phase 2 1

Shoulders 1. Meadows Incline DB Lateral Raise 1. Reverse Pec Deck

Lats (“Back Width”) 1. Moto Row 1. Pull-Up

Quads 1. Sissy Squat 1. Single-Leg Leg Press

Glutes 1. Machine Hip Abduction 1. DB Bulgarian Split Squat

Chest 1. DB Flye Chest Press Machine (incline if

Neck 1. Head Harness Neck Curl 1. Head Harness Neck Extension

The Pure Bodybuilding Program - Phase 2 2

Hamstrings 1. Seated Leg Curl 1. Lying Leg Curl

Calves 1. Leg Press Calf Press 1. Single-Leg DB Calf Raise

Mid-Back (“Back 1. Kroc Row 1. DB Row

Upper Traps 1. Seated Dumbbell Shrug 1. Barbell Shrug

Abs 1. Modified Candlestick 1. Machine Crunch

Forearms 1. DB Wrist Curl (Flexion) 1. DB Wrist Curl (Extension)

The Pure Bodybuilding Program - Phase 2 3

Exercise Reps Rest NOTES

Chest-Supported Chest-Supported Chest-Supported

The Pure Bodybuilding Program - Phase 2 1

Tracking Load and Reps

Exercise Reps Rest NOTES

Flat Machine Flat DB Bench Barbell Bench

Overhead Cable Overhead Cable

The Pure Bodybuilding Program - Phase 2 2

WEEK 1 Exercise Reps Rest NOTES

Lean forward over the machine to get a maximum stretch in your

The Pure Bodybuilding Program - Phase 2 3

Trac king Load and Reps

Exercise Reps Rest NOTES

Crusher 1 second in the stretch part of each rep.

Triceps Triceps DB Triceps

The Pure Bodybuilding Program - Phase 2 4

Smith Machine Pendlay Deficit

The Pure Bodybuilding Program - Phase 2 5

Tracking Load and Reps

Exercise Reps Rest NOTES

High-Cable Cuffed High-Cable Lateral

The Pure Bodybuilding Program - Phase 2 6

WEEK 1 Exercise Technique Sets SETS

The Pure Bodybuilding Program - Phase 2 7

Last-Set Intensity Warm-up WORKING

The Pure Bodybuilding Program - Phase 2 8

Last-Set Intensity Warm-up WORKING

WEEK 2 Exercise Reps Rest NOTES

Shoulders 1. Meadows Incline DB Lateral Raise  1. Reverse Pec Deck 

Lats (“Back Width”) 1. Moto Row  1. Pull-Up 

Quads 1. Sissy Squat  1. Single-Leg Leg Press 

Glutes 1. Machine Hip Abduction  1. DB Bulgarian Split Squat 

Chest 1. DB Flye  Chest Press Machine (incline if

Neck 1. Head Harness Neck Curl  1. Head Harness Neck Extension 

Hamstrings 1. Seated Leg Curl  1. Lying Leg Curl 

Calves 1. Leg Press Calf Press  1. Single-Leg DB Calf Raise 

Mid-Back (“Back 1. Kroc Row  1. DB Row 

Upper Traps 1. Seated Dumbbell Shrug  1. Barbell Shrug 

Abs 1. Modified Candlestick  1. Machine Crunch 

Forearms 1. DB Wrist Curl (Flexion)  1. DB Wrist Curl (Extension) 