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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
Writer and expert1 month ago
View Emily Wilcock's profile

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

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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