Push, Pull, Legs & 3,500kcal | Joe Fazer’s Ultimate Bodybuilding Plan
Joe Fazer’s come a long way in the gym. After seven years of consistent training and committed eating, he’s gone from severely underweight to seriously muscly.
But recently, life’s got in the way for Joe. He hasn’t been putting in the hours — in fact, over six weeks, he can count the number of times he’s been to the gym on one hand — and consequently his gains have suffered.
The Plan
To hit the ground running, Joe decided to change his gym focus entirely. Joe’s new approach would be all about bodybuilding, prioritising mind-muscle connection and lifting to failure.
Here’s his six-day training programme:
Day 1: Push A (chest dominant)
| Incline dumbbell press |
Set 1: 5-9 reps Set 2: 10-15 reps |
| Flat machine press | 3 sets, 10-15 reps |
| Pec fly | 3 sets, 10-15 reps |
| Machine shoulder press | 3 sets, 10-15 reps |
| Lateral raise | 3 sets until failure |
| Triceps pushdown | 3 sets until failure |
| Overhead triceps extension | 3 sets until failure |
Day 2: Pull A
| Rear delt pullback | 2 sets, 10-15 reps |
| T-bar row |
Set 1: 5-9 reps Set 2: 10-15 reps |
| Lat pulldown | 3 sets, 10-15 reps |
| Single arm row | 3 sets until failure |
| Shrugs | 3 sets until failure |
| Cable biceps curl | 3 sets until failure |
| Hammer curl | 3 sets until failure |
Day 3: Legs A (quad dominant)
| Squat |
Set 1: 5-9 reps Set 2: 10-15 reps |
| Leg press | 3 sets, 10-15 reps |
| Quad extension | 3 sets, 10-15 reps |
| Lying hamstring curl | 3 sets, 10-15 reps |
| Calf raise | 3 sets until failure |
| Abductor | 2 sets until failure |
Day 4: Push B (shoulder dominant)
| Seated barbell one handed press |
Set 1: 5-9 reps Set 2: 10-15 reps |
| Cable lateral raise | 3 sets, 10-15 reps |
| Seated chest press | 3 sets, 10-15 reps |
| Dips (weighted) |
Set 1: 5-9 reps Set 2: 10-15 reps Set 3: until failure |
| Pec fly | 2 sets until failure |
| Dumbbell lateral raise | 2 sets until failure |
| Triceps pushdown | 3 sets until failure |
Day 5: Pull B
| Pull-ups (weighted) |
Set 1: 5-9 reps Set 2: 10-15 reps |
| T-bar row | 3 sets, 10-15 reps |
| Close grip lat pulldown | 3 sets, 10-15 reps |
| Single arm row | 3 sets, 10-15 reps |
| Rear delt fly | 3 sets until failure |
| EZ bar curl | 3 sets until failure |
| Reverse grip cable curl | 2 sets until failure |
Day 6: Legs B
| Stiff leg deadlift |
Set 1: 5-9 reps Set 2: 10-15 reps |
| Hack squat | 3 sets, 10-15 reps |
| Lying hamstring curl | 3 sets, 10-15 reps |
| Quad extension | 3 sets, 10-15 reps |
| Calf raise | 2 sets until failure |
| Abductor | 2 sets until failure |
How to build bigger arms
If it’s bigger arms you’re after, Joe Fazer’s your man. A self-professed former "skinny" guy, he knows how to put on serious muscle. One look at his arms just a few years ago will have you desperate to know his secret. Well, luckily for you Joe revealed all recently, and the good news is it’s really quite simple.
[su_youtube url="https://www.youtube.com/watch?v=KHtMPF2d2c0"]
Here’s his trick: on each push session he hits his triceps, and on each pull session, he hits biceps and forearms. That means he’s training both triceps and biceps twice a week.
Triceps
Joe reckons the triceps are a hugely overlooked muscle group. While your biceps might stand out more when you’re flexing in the mirror, triceps make up more of your arms. So give them the attention they deserve.
There are three heads of the triceps: lateral, medial and long. Joe uses two exercises in his routine that ensure all three are hit.
Cable Overhead Triceps Extension – 3 sets to failure + 2 drops sets
This hits all three heads of the triceps but primarily focuses on the long head. Joe is aiming for failure between 8-15 reps. If he can do more than 15 reps in a set, it’s time to up the weight.
On the third and final set, Joe incorporates drop sets. This means he’ll drop the weight by a couple of pins, go to failure once again, before dropping the weight even further and going to failure one last time.
- Using the rope attachment, set up the cable machine at about head height.
- Grab each end of the rope with both hands, facing away from the machine and standing with feet shoulder-width apart.
- Extend your arms above and slightly in front of your head, avoiding locking your elbows. Slowly return to the start position to complete one rep.
- Remember to keep your core engaged throughout and squeeze your triceps as you extend.
Cable Triceps Pushdown – 3 sets to failure + 2 drops sets
The main focuses of this exercise are the medial and lateral heads of the triceps. And it's the same rep strategy — three sets to failure, with two drop sets at the end. Joe’s other tip is not to lock out your elbows to keep your joints happy and healthy.
- Set up the cable machine with the rope attachment, and adjust the cable height to slightly above head height.
- Stand with your feet hip-width apart, bend your knees slightly, engage your core and pull your shoulder blades back.
- Making sure your elbows are tucked into your sides throughout, squeeze your triceps and extend your arms as you push the weight downwards.
- Finish your rep by slowly raising the bar back to standing position.
Biceps & Forearms
Joe keeps it simple here too — same format, three sets of each exercise, with a drop set on the third set.
Cable Biceps Curl – 3 sets to failure + 2 drop sets
First up, the classic biceps curl. Joe favours the cable machine for this one as it allows you to have proper control throughout the movement.
- Set up the cable machine at the right height to allow for your arms to fully extend, and attach the bar.
- Stand in front of the machine and grab the attachment with an underhand grip.
- Bend at the elbows to curl the bar up towards your shoulder, making sure to squeeze your biceps.
- Slowly lower the attachment back to the starting position to complete one rep.
Light Strict Bicep Curls – 1 set
On some sessions, Joe adds one set of strict bicep curls with a light weight to properly burn out his biceps.
- Dumbbell Hammer Curls – 2 sets to failure
- Joe’s go-to exercise to build strong forearms. Simple as.
- Sit on an upright bench with two dumbbells of an appropriate weight.
- With your palms facing inwards, lower the dumbbells down to your side.
- Bend at the elbows and begin lifting the weights toward your shoulders, maintaining that inward facing grip.
- Slowly lower the weights back to starting position to complete one rep.
The Diet
A decent workout plan isn’t all that matters when it comes to reaching your goals. If you’re not getting enough protein, there’s no use hitting the gym six times a week.
To fuel his body, and gains, throughout his bodybuilding programme, Joe will eat one gram of protein per pound of body weight, and at least 3,500 calories every day.
Meal one
To start the day, Joe tucks into seven pieces of streaky bacon, four large fried eggs and a healthy serving of ketchup on two white muffins with a tall glass of OJ.
| Calories | 977kcal |
| Protein | 57.5g |
Meal two
It’s hardly revolutionary, but if it ain’t broke, don’t fix it. That’s right, chicken and rice.
| Calories | 630kcal |
| Protein | 58g |
Meal three (pre-workout)
Before the gym Joe likes to load up on two things: calories, and sugar for a quick energy. So that calls for a big bowl of cereal with milk.
| Calories | 200kcal |
| Protein | 3g |
Meal four (post-workout)
In the fine dining location of his car, Joe demolishes two wraps filled with chicken and cheese. An easy 60g of protein right there.
| Calories | 799kcal |
| Protein | 60g |
Meal five
While the rest of us are probably sleeping, Joe starts prepping his fifth meal of the day. And it’s a good one. A healthy pan full of pesto and chicken pasta.
| Calories | 850kcal |
| Protein | 66g |
Meal six
His sixth and final meal of the day, Joe gets cosy in bed with a shaker full of Pink Grapefruit Clear Whey.
| Calories | 84kcal |
| Protein | 20g |
A man of simple taste, Joe sticks to what he knows. But it seems to work. After a full day of eating Joe finishes the day having consumed 3,540 calories and 264.5g of protein. All in a day’s work.
Strength test
In what he calls his “prime”, six months ago, Joe tested his one rep maxes to see what his body was capable of. After six months of inconsistency and six weeks off, he’s keen to see how he fares before he starts building back.
| Exercise | Six months ago | Now |
| Squats | 170kg | 150kg |
| Bench press | 110kg | 100kg |
| Deadlift | 220kg | 200kg |
| Pull ups | 21 reps | 18 reps |
| Dips | 32 reps | 25 reps |
Take home message
Come rest day, Joe had learned the hard way that six days of heavy lifting will leave you bedbound with a serious case of DOMS. But he was feeling good. Bring on the rest of the programme.
To keep up to date with Joe’s journey, check out his YouTube channel.
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