Guts lonely PureBodybuilding PPL (Homegym edition)

A full-body strength and hypertrophy program using free weights only, designed to maximize muscle growth, joint range of motion, and functional strength without relying on machines or cables.”

Key points:

Strength & Power – Squats, deadlifts, bench press, overhead press, and RDLs target your major lifts and compound strength.

Hypertrophy / Muscle Sculpting – Isolation exercises (flyes, curls, triceps extensions, lateral raises, pullovers) target specific muscles for size and shape.

Full Range of Motion & Tension Control – Many exercises focus on stretch, pause, or super-ROM to maximize muscle activation.

Equipment Efficiency – Uses only barbells, dumbbells, benches, SSB, arm blaster, and plates—no machines required.

Balanced Upper & Lower Body Development – Covers legs, chest, back, shoulders, arms, and core.

In short, the program is a machine-free, high-quality, full-body program for building both strength and muscle with precise tension and range of motion.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Dumbbell Row

Romanian Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Pullover (EZ Bar)

Hammer Preacher Curl

Rear Delt Fly (Dumbbell)

PULL 1

Lateral Raise (Dumbbell)

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

French Press

JM Press

Sit Up

PUSH 1

Nordic Curl

Lateral Banded Walk

Safety Bar Squat

Sissy Squat

Standing Calf Raise

LEGS 1

Seated Overhead Press (Barbell)

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Tricep Kickback

Lying Leg Raise

ARMS & WEAKPOINTS 1

Barbell Row

Good Morning

Pull-Up (Weighted)

Inverse Zottman DB Curl

Shrug (Barbell)

PULL 2

Y Raise (Dumbbell)

Bench Dip

Overhead Extension (Dumbbell)

Ab Wheel

PUSH 2

Bulgarian Split Squat (Barbell)

LEGS 2

Skull Crusher (Barbell)

Spider Curl

Abs Crunch (Weighted)

ARMS & WEAKPOINT 2

0 reviews for Guts lonely PureBodybuilding PPL (Homegym edition)