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Push, Pull, Legs & 3,500kcal | Joe Fazer’s Ultimate Bodybuilding Plan

Push, Pull, Legs & 3,500kcal | Joe Fazer’s Ultimate Bodybuilding Plan
Emily Wilcock
Content Executive10 months ago
View Emily Wilcock's profile
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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 gotten 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, prioritizing mind-muscle connection and lifting to failure.

Here’s his six-day training program:

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

The Diet

A decent workout plan isn’t all that matters when it comes to reaching your goals. Hitting the gym six times a week isn’t much use if you’re not getting enough protein. To fuel his body throughout his bodybuilding program, Joe will need to eat around a gram of protein per pound of body weight and at least 3,500 calories per day.

A man of simple taste, Joe sticks to what he knows. Like most bodybuilders that’s chicken, rice, steak, eggs, and broccoli. But if you want to mix things up, look here for high-protein recipe inspiration.

Take Home Message

Come rest day, Joe had learned the hard way that six days of heavy lifting will leave you bed-bound with a serious case of DOMS. But he was feeling good. Bring on the rest of the program.

To keep up to date with Joe’s journey, check out his YouTube channel.

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Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.
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