Day 1: Push A (Chest Dominant) Incline Dumbbell Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Machine Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Press Ups: 1 set to complete failure Lateral Raises: 4 sets to failure Overhead Tricep Extensions: 3 sets (8-15 reps) Tricep Push Downs: 2 sets (8-15 reps) Day 2: Pull A (Back Thickness) Barbell Row: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Single Arm Cable Rows: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Cable Curls: 3 sets (8-15 reps) Dumbbell Hammer Curls: 2 sets (8-15 reps) Day 3: Legs A (Quad Dominant) Barbell Back Squat: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Leg Press: 3 sets (10-15 reps) Walking Lunges: 2 sets (10-15 reps each leg) Quad Extensions: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps) Day 4: Rest Day Focus on nutrition, sleep, and recovery. Day 5: Push B (Shoulder Dominant) Weighted Dips: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Dumbbell Shoulder Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Cable Lateral Raises: 3 sets (10-15 reps) Machine Chest Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Tricep Push Downs: 2 sets (8-15 reps) Overhead Tricep Extensions: 3 sets (8-15 reps) Day 6: Pull B (Back Width) Weighted Pull-Ups: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) T-Bar Rows: 3 sets (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Rope Curls: 3 sets (8-15 reps) EZ Bar Curls: 2 sets (8-15 reps) Day 7: Legs B (Hamstring Focused) Stiff Leg Deadlifts: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Hack Squat: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Quad Extensions: 3 sets (10-15 reps) Hip Thrusts: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps) Day 8: Rest Day Focus on nutrition, sleep, and recovery.
Thanks After every set I need to take the rest time suggested in the video? Like after 1 set of exercise I need to take 2-3 minutes to rest and then another set? I only take like 1 minute rest after every set.
SAVE THIS IN UR NOTES ~ courtesy of chatgpt Day 1: Push A (Chest Dominant) Incline Dumbbell Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Machine Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Press Ups: 1 set to complete failure Lateral Raises: 4 sets to failure Overhead Tricep Extensions: 3 sets (8-15 reps) Tricep Push Downs: 2 sets (8-15 reps) Day 2: Pull A (Back Thickness) Barbell Row: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Single Arm Cable Rows: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Cable Curls: 3 sets (8-15 reps) Dumbbell Hammer Curls: 2 sets (8-15 reps) Day 3: Legs A (Quad Dominant) Barbell Back Squat: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Leg Press: 3 sets (10-15 reps) Walking Lunges: 2 sets (10-15 reps each leg) Quad Extensions: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps) Day 4: Rest Day Focus on nutrition, sleep, and recovery. Day 5: Push B (Shoulder Dominant) Weighted Dips: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Dumbbell Shoulder Press: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Cable Lateral Raises: 3 sets (10-15 reps) Machine Chest Press: 3 sets (10-15 reps) Cable Flies: 3 sets (10-15 reps, final set with a drop set) Tricep Push Downs: 2 sets (8-15 reps) Overhead Tricep Extensions: 3 sets (8-15 reps) Day 6: Pull B (Back Width) Weighted Pull-Ups: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) T-Bar Rows: 3 sets (10-15 reps) Lat Pull Down: 3 sets (10-15 reps) Cable Pullovers: 3 sets (10-15 reps) Rear Delt Flies: 3 sets (10-15 reps) Rope Curls: 3 sets (8-15 reps) EZ Bar Curls: 2 sets (8-15 reps) Day 7: Legs B (Hamstring Focused) Stiff Leg Deadlifts: 1 heavy top set (5-9 reps), 1 back-off set (10-15 reps) Hack Squat: 3 sets (10-15 reps) Hamstring Curls: 3 sets (10-15 reps) Quad Extensions: 3 sets (10-15 reps) Hip Thrusts: 3 sets (10-15 reps) Calf Raises: 3 sets (10-15 reps) Day 8: Rest Day Focus on nutrition, sleep, and recovery.
A few years ago I came by one of your videos about a shake I believe or maybe a program. I was 14 5’2 and 85 pounds. Something about the video made me want to start lifting. I watched all your lifting videos and then started. I just turned 17 and I’ve ran a successful bulk to 172 and a cut down and I’m one of the top physiques in my school. Anytime anyone asks why I started I always give you the credit lmfao. I don’t really comment but I just wanted to say thank you and that you should post more lifting videos like these to inspire more kids.
same exact situation, late 2022 was super skinny and bullied in school, watching him is what got me into the gym and bulking. 2 years later and im about 50 lbs heavier, and one of the top physiques at school and just overall gained more respect and confidence
Joe I was very skinny and bulked 20 kg so far and started training because of YOU. The impact you had om my life is massive. All my gains are thanks to to you. You motivate me every time. Thank you
YOO THAT'S MASSIVE DUDE CONGRATS❤ How much did it take for your transformation 😊 Kinda in a similar position rn And this guy really gave me hope and all the postive feedback really encouraged me
@@billlyfn4798Seeing how u comment and ur channel its obvious u're chronically online human who didn't achieve much irl. But no worries, ur time isn't over yet, touch some grass
It's rare for influencers to truly share helpful information like this for free. Thank you so much. I'm loving this plan and how simple yet effective it is, can't wait to see what it brings in 6 months.
@@squidwood4738Nonsense - there’s nothing unreasonable about it volume-wise. And with a rest day after each PPL cycle, it would be as sustainable as anything else, especially if you eat enough.
The funny thing is I literally just spent a entire day perfecting my split and i was shocked to find out we borderline have the exact same split with only 4 different workouts in total. Absolutely nuts! Love the content!!
Physique looking legendary mate! You've been an inspiration for me since day 1 and I stumbled across your videos a few years back. Until today still running one of your older upper/lower split power building splits and ran a successful clean bulk from 45kg to 85kg. Eventually did a recomposition (eating at maintenance for awhile) and here we are 3 years later sitting comfortably at around 76-77kg. I was a former skinny kid so I'm sure you've motivated not just me but millions of others who have shared the same journey. Thank you and keep up the great work :)
good video but It's amazing how few people have heard of the banned Borlest books,I have a suggestion for those who train to read a book called "You are stronger than you think" The book provides so much useful information about how testosterone affects various aspects of our lives, including energy levels, mood, and overall health. It’s especially beneficial for anyone who trains or is interested in fitness. This knowledge can help improve workout routines and overall well-being. Definitely worth a read for those looking to deepen their understanding of how our bodies work.
I'm more interested in strength training programmes and would love to see Joe do Strongman for a week or something, but mad props for sharing this workout plan for free. Hitting like as always, but this deserves it!
Joe, you're a legend mate. Ive been looking for a good workout for ages, and this one is perfect! The fact you've given this completely free makes it a ton better.
I remember the first time I started the gym my first gym circle was listening to Joe and I saw a lot of growth ,I don’t normally comment shit like this but keep on the good work man
started this program yesterday and compared to my old program so much better and a great pump, looking forward to seeing the progress as the months come by. Thank you Joe!
You started yesterday, so you’ve done 1 workout how can you conclude it’s better already? If your body can handle this much load fair enough but this looks like an injury induced routine to me. Especially if your sleep isn’t perfect I.e 7-9 hours daily
Nah but the workout routines u gave us about how to get big as a skinny guy was the best. It was manly, it was not lazy, it was very effective, it transfers to real world stuff too. Love u Joe.
All the other gym influences be trying to make the exercise easier either by decreasing stability, or by sitting down or by using tons of equipment, but look at joe! That s raw strength right there. Keep up the good work
After seeing the intensity this guy trains with. Mixed with his age and diet. I'm convinced he's natural. Alot of guys who don't see progress are simply not going hard or consistent enough.
I cant believe how difficult it is to come by genuine creator who puts the necessities into the video, cuts out all the rubbish no one wants to see, whilst still keeping it entertaining. Thanks for the effort.
Yo for the love of God would you please be so kind as to tell us what we are supposed to eat on each of these days as a diet to go along with this workout. I know you gotta eat a lot so maybe 2 weeks of meals that go along with this workout would be just wonderful. Thx.
Yo Joe, I don’t have any transformation pictures I can send you, but I can say that I’ve been following one of your older workout plans for a year and a half now and have seen crazy results. I have gained around 30kg of lean muscle and a decent amount of strength also. Big up, you’re the best fitness content creator out there 💪💪💪🔥🔥🔥
@@wilhelm_____4913 I know it is a lot but I was going through puberty at the time, I had never done a push up before, and i was really underweight. Believe and you will achieve
I'm not normally a "comment person" I've been going gym for years, seeing slow slow improvement trying different workout programs, but I've only had a week on this and it's so effective, Just simple workouts, with massive improvements. Cheers Joe!
Anyone who has a job cannot maintain this workout schedule for long. This program is minimum 1-2 hours in the gym six days a week, busting your ass with every set to failure, it's kind of insane, burn out is real and everyone hits the wall sooner or later. I hate to be that guy but this program sucks for anyone who works a normal 9-5 job, or is even part time. HIT training is great, but not when its a 3/1 split, and especially if you're not on steroids. If you're on anabolics then do whatever you want, workout 7 days a week, or none, you will get bigger no matter what you do on steroids. But as a natural HIT training is too taxing on the body to do six days a week. I fear you're actually over-training, and I'm almost certain you would get better results if you rested more, especially strength-wise. You don't get big in the gym, you get big while recovering, that's when you grow. I don't want to jerk Mike Mentzer off too much but the guy hit the nail on the head. More rest is better for muscle/strength growth, working out more than 3 times a week is probably cap (for a natural) the classic 'bro split' (push, pull, legs) which is what you're doing is fine, I don't want to shit on it too much because you will get results using it (as I did too) But it's a quick way to burn out (especially if you're working) and its a quick way to plateau in the gym. If you rested 1-2 days between each workout I guarantee you'd be stronger almost every time you lifted. As Mike Mentzer said: Monday: Chest & Back (45min-1hr) HIT training Tuesday: Rest Wednesday: Rest Thursday: Shoulders & Arms (45min-1hr) HIT training Friday: Rest Saturday: Rest Sunday: Legs (45min-1hr) HIT training Monday: Rest Tuesday: Rest Wednesday: Repeat As long as your nutrition and sleep are relatively on point, you will be stronger every time you lift, because more rest equals more time to grow. All these other guys on youtube who encourage the 'grind' mindset like Dr. Mike, Greg Doucette, Sam Sulek, MPMD, C-Bum, etc are all juiced to the tits out of their minds on steroids. There is no wrong workout program for them because they will get results no matter what. But if you really want to change your mindset on working out, look into Mike Mentzer philosophy, he specialized in training for the natural man. I currently have been doing his training for one year and I weigh 80kg (175lbs) at 5ft11 and can bench 110kg (240lbs) for 8 reps. I've been stronger 90% of the time with each workout, and the other 10% I've just maintained strength but never gone backwards. It feels like you're being lazy because you're just resting so much, but that's when you're actually growing. It's crazy. But this 3/1 split 6 days a week is bullshit and even someone like Joe Fazer who gets paid to workout will eventually get fatigue and burnout, its not maintainable for anyone who is not a fulltime bodybuilder, you might be able to do it for a couple months/years but you'll hit the wall sooner or later doing this.
Hey Joe, you're really stepping up your game! Some people just have naturally big calves. For those with smaller calves, the trick is just to put more effort into exercising the calves until they get big. It's quite a workout routine you have going on. Looking forward to your next YT video upload.🎉😮😊
Ngl the bro split is slept on, but it’s probably the best split if you are intermediate to advanced as it allows for good focus on every muscle group and good recovery.
I like to do it. I go to the gym 6 times a week to be able to do a muscle group 2x a week. I've only been gym 6 months and the weights aren't heavy yet, so I'm recovering well
For those of you who are trying to write it down on a google docs or notes I gotchu!! Push 1. Incline DB Press - 5-9, 10-15 - Rest 3-4 Min 2. Machine Chest Press - 3 x 10-15 - Rest 2-3 Min 3. Cable Fly - 3 x 10 - Rest 2 Min 4. Press Ups - 1 x Failure 5. Cable Lat Raises - 4 x Failure - Rest 2 Min 6. Overhead Tricep Extension - 3 x 8-15 - Rest 2 Min 7. Tricep Pushdown - 2 x 8-15 - Rest 2 Min Pull 1. Barbell Row - 5-9, 10-15 - Rest 3-4 Min 2. Lat Pulldown - 3 x 10-15 - Rest 2-3 Min 3. Single Arm Cable Row - 2 x 10-15 - Rest 2 Min 4. Cable Pullovers - 2 x 10-15 - Rest 2 Min 5. Rear Delt Flys - 2 x 10-15 - Rest 2 Min 6. Straight Bar Cable Curls - 3 x 8-15 - Rest 2 Min 7. DB Hammer Curls - 2 x 8-15 - Rest 2 Min Legs 1. Squats - 5-9, 10-15 - Rest 4 Min 2. Leg Press - 3 x 10-15 - Rest 3 Min 3. Walking Lunges - 2 x 12 Each Leg - Rest 2 Min 4. Hamstring Curl - 3 x 10-15 - Rest 2 Min 5. Quad Extensions - 3 x 10-15 - Rest 2 Min 6. Calf Raises - 2 x Failure - Rest 2 Min Push 1. Dips - 5-9, 10-15 - Rest 3-4 Min 2. DB Shoulder Press - 5-9, 10-15 - Rest 3-4 Min 3. Cable Lat Raises - 3 x 10-15 - Rest 2 Min 4. Machine Chest Press - 2 x 10-15 - Rest 2 Min 5. Cable Fly - 3 x 10-15 - Rest 2 Min 6. Tricep Pushdown - 3 x 8-15 - Rest 2 Min 7. Overhead Tricep Extension - 3 x 8-15 - Rest 2 Min Pull 1. Weighted Pull Ups - 5-9, 10-15 - Rest 3-4 Min 2. T-Bar Row - 3 x 10-15 - Rest 3 Min 3. Lat Pulldowns - 2 x 10-15 - Rest 2-3 Min 4. Cable Pullovers - 2 x 10-15 - Rest 2 Min 5. Rear Delt Flys - 2 x 10-15 - Rest 2 Min 6. Rope Curls - 3 x 8-15 - Rest 2 Min 7. EZ Bar Curls - 2 x 8-15 - Rest 2 Min Legs 1. Stiff Leg Deadlift - 5-9, 10-15 - Rest 4 Min 2. Hack Squat - 3 x 10-15 - Rest 3 Min 3. Hamstring Curl - 3 x 10-15 - Rest 2 Min 4. Quad Extension - 3 x 10-15 - Rest 2 Min 5. Hip Thrusts - 2 x 10-15 - Rest 2 Min 6. Calf Raises - 2 x Failure - Rest 2 Min
Bro the whole point of the pushups is to tear the rest of the chest he does 3 exercises before it so your chest is fucked your forms going to be shit after hitting failure I bet all his pushups were good form he was just showing what it looks like to go to faliure on them where the form is shit
Tbh Joe doesn’t look natty anymore. Even though he is not as big as the other enhanced influencers, his progression is highly skewed. In his older videos, even with 2-3 years training, he doesn’t have the genetics to be super lean and he doesn’t seem to be all that big, but recently he’s gained so much size. He could be natural but honestly I doubt it
@@ratebraslan1322 that’s a good point too. Though we could be wrong, im pretty confident to say he isn’t because of his leanness and just the way his build looks compared to his past
@@ratebraslan1322 pretty sure you would lose your house, cause how is this dude not natural, he has a great physique but nothing insane that cant be achieved naturally. ESPECIALLY compared to some 'natty fitness influencers'
@@bhaagid3118 dude look at his progression videos. In the past he has consistently maintained like 15% bf throughout his first 3 years of training. He isn’t crazy big, and not that lean either. But now he is like 10% bf all of a sudden, gained like 5+ years of progress within like 1 year. Something is definitely up lol
PUSH Incline DB Press 5-9, 10-15 Rest 3-4 Min Machine Chest Press 3 × 10-15 Rest 2-3 Min Cable Fly 3 × 10 (last dropset) Rest 2 Min Pushups Press Ups 1 × Failure Cable Lat Raises 4 x Failure Rest 2/Min Overhead Tricep Extension 3 x 8-15 Rest 2 Min Overhead Tricep Extension 3 x 8-15 Rest 2 Min PULL Barbell Row 5-9, 10-15 Rest 3-4 Min Lat Palldown 3 × 10-15 Rest 2-3 Min Single Arm Cable Row 2 × 10-15 Rest 2 min Cable Pullovers 2 × 10-15 Rest 2 Min Rear Delt Flys 2 × 10-15 Rest 2 Min Straight Bar Cable Curls 3 × 8-15 Rest 2 Min DB Hammer Curls 2 × 8 15 Rest 2 Min LEG Squats 5-9, 10-15 4 Min Leg Press 3 × 10-15 Rest 3 Min Walking Lunges 2 x 12 Each Leg Rest 2 Min Quad Extensions 2 x 10-15 Rest 2 Min Hamstring Curl 3 × 10-15 Rest 2 Min Calf Raises 2 x Failure Rest 2 Min
Joe please look into Jeff Nippard's videos and studies on subjects like sets per week, partial reps, RIR and deep stretch examples. Would be very good for your viewers imo
Amazing, just discovered your content and love it..I used this kind of workout 20 years ago and I have been following it ever since! Isolating workouts between Pull and Push motion saves time and just makes sense!... Now that I am older I just do a Pull exercise than a Push exercise, this is mainly because I can no longer to commit to more than 3-4 days per week in the gym and when I do miss a day the week routine is not ruined! Plus in your 40 you just can't go as hard as I did in my 20s
Pushing that far can actually take you back. Remember that recovery is just as important! Even with proper diet and sleep, you will also need regular messages
yo bro, i do my workouts at home, and this is it, and ik you dont do at home stuff, but if you could or anyone else in the comments please give me any improvements. i use a backpack with books for weight. i also have 2 2.5kg weights so i use those aswell. i do progressive overload. i have a pull up bar aswell. the reason i do pull then push and triceps on leg day is based on science and also a mario rios video - **Pull A** Pull ups 6-12 reps Pull up negatives 6-12 reps Bent over rows 6-12 reps Chin ups 6-12 reps Bicep curls 6-12 reps Hammer curls 6-12 reps Rear Delt Flys 6-12 reps - **Push A** Pike Push ups 6-12 reps Lateral raises 6-12 reps Overhead Shoulder Press 6-12 reps Push ups 6-12 reps Decline push ups 6-12 reps Chest Fly 6-12 reps - **Legs A** Diamond push ups 6-12 reps Tricep extension 6-12 reps Dips 6-12 reps Squats 15-20 reps Bulgarian split squats 6-12 reps Calf raises 15-20 reps 10 100m Sprint - **Pull B** Pull ups 6-12 reps Pull up negatives 6-12 reps Bent over rows 6-12 reps Chin ups 6-12 reps Preacher curls 6-12 reps Hammer curls 6-12 reps Rear Delt flys 6-12 - **Push B** Pike Push ups 6-12 reps Lateral raises 6-12 reps Overhead Shoulder press 6-12 reps Push ups 6-12 reps Decline push ups 6-12 reps Chest Fly 6-12 reps - **Legs A** Diamond push ups 6-12 reps Tricep extension 6-12 reps Dips 6-12 reps Squats 15-20 reps Bulgarian split squats 6-12 reps Calf raises 15-20 reps 10 100m Sprint - **Abs** V sits Russian twists oblique crunch reverse crunch leg raises flutter kicks
mate if you just started hitting the gym, no reason to go 6 days a week since you wont really have any time for recovery. ur much better of going myb 4 days to give your body more time to rest. (just advice you do you)
Thats too much volume and also this workout split is neglecting the arms so here is my personal workout split i build myself i have over 2 years of lifting and gained about 20 kg of muscle day 1: chest and back starting with incline smith machine press/any incline movement then moving into flat chest press either machines or free weights at this point your chest might be done and this can be enough but if not go into cable/machine flys for back i start with heavy row, can be barbell row/ Tbar row/cable row after that i move into lat pulldown/weighted pullups. after that my back is pretty much done but u can also do some pullovers in a machine or cable as they are very good and used them myself for long period of time. day 2:shoulders and arms i like to start with triceps becuse they are a very big muscle group that makes 2/3 of the upper arm and is super important starting with heavy skullcrashers/ any heavy tricep extension, if your elbows hurt then do pushdowns first. then i do pushdowns and after that i move to bicep i do heavy incline dumbbell curl then move into preacher curl or cable curl for shoulders i do lateral raises with dumbbells/cable and sometimes reverse peck deck for rear delts but not always becuse rear delts works heavily with back day 3: legs: i dont train legs very hard becuse i dont think they are that important but i still do them and train them hard i only do hack squats/barbell squats, then some leg extension, then some hamstring curls. day 4: rest day 5: same as day 1 just starting with back instead of chest day 6: same as day 2 only starting with shoulders instead of arms note: every exercise must have 2 sets to failure. 2 heavy sets to failure 5-8 reps with good technique will cook any muscle group trust me, its not the quantity its the quality. i also dont train front delts or calfs becuse front delts gets alot of activation in any chest press movements and side delts are much more important to train i also train side delts in 4-5 sets instead of 2 becuse they are a small muscle that recover fast. many people believe that you need alot of sets and alot of exercises to build muscle but the truth is that you dont need that much volume to build muscle becuse your body needs the rest so in this case less is more, take a few exercises you can progressive overload with and do 2 hard sets to failure (real failure dont give up too early) and i guarantee you will build muscle.
If the goal is to get "huge," doing a PPL or Bro Split is not the way to go. Muscle Protein Synthesis lasts for 24-48 hours if you're natural, but if you're enhanced it lasts a WEEK. That's why Bro Splits and PPL work SO DAMN WELL for enhanced lifters. They train a muscle one and they're growing the whole week. However, if you're natural, you're only gonna be growing for 24-48 hours, so please, just stick to full body or upper lower. Trust me, you won't regret it.
Hey Joe, I’m a competitive powerlifter and decided to test your program to get back into training after a 4 week layoff. Even tho it’s too short to see some genuine results I can say that it’s a good program and I will do it again for more weeks after the meet is over
Personally, I'd throw in more traps, forearms, hamstrings, calves, and rear delts. I feel like people generally neglect them more than other muscle groups but training them more frequently had massively improved my physique
@@dangleebols5111 If you watch all the other videos his friends posts, and the difference he has made in like 2 months, it's incredibly clear he either currently does, or has done.
@henstrom3655 Buddy, I guaranfuckingtee I look 10% better than you. Maybe focus on yourself before targeting others. I'm not saying he's not natty, or is, I'm saying that he has surpassed the natty look. Which is great!
Hey man I think you’d get more out of your training by keeping most sets 2-3 RIR. Gives almost the same stimulus as going to failure, but the fatigue is a lot less.
Looking good Joe, especially from where you've come from. When you said "Barbell Squat" the hardest exersise, couldnt agree more from tall guy to tall guy. Fuck that shit.
Dude lost 15lbs of muscle in a few months, and slapped it back on again. Shouldn't happen to naturals unless you starve yourself in a extreme caloric deficit for a while. I didn't work out for 2 years, and didn't lose any visible muscle in that time just eating at matienence.... i didn't even train. Just looked slightly smaller.
I’m all for calling fake nattys out but it wasn’t over a few weeks and muscle memory is very real. Most of his influencer buddies tho are defo on something.
Come man he gained so much muscle whilst being so shredded in such a short time I kinda get why he did it so many years and that great genetics wasn't there but the dedication and discipline he has is amazing
@@JGreen444 that physique is attainable naturally by someone with elite tier genetics, but its clear due to Joe's years of training with minimal progression that this is not the case (only recently has he gotten big....).
alot of you guys saying this is too much volume, are clearly making excuses.. you can do this within 40-50 mins at the gym which is ideal, and isn't too much volume at all. splits depend on how much time you have and a split like this is perfect for those that have busy days and need to fit in gym quick and want to grow. quit complaining, give it a go - this is actually a great split and program.
@@Krimsicremember that joe is way taller than almost all other fitness creators so it’s definitely not easy to reach his size and be that lean. He could be on roids but he also could not be on roids. His transformation is impressive but not unrealistic in the time he took.
@sharky1854 I'm taller than Joe and I'm decently muscular for the same frame and I promise you. He is 100% natural. He really doesn't have as much muscle as you think. The fact you're even analyzing if Joe is natural is crazy. You'll know when someone's not natural, especially tall dudes. Look up Joe Shulk. He's more around my height and he's one of the fake nattys but that's someone you look at and know immediately.
Still claiming natural buddy? 😬 It’s so obvious that Joe is running low dose cycles and has given in to the typical gym influencer pressure to hop on gear. Now the workout program confirms it. This level of volume would be too much for a natural. You would just plateau … don’t run this program if you are natural
U know, the more I workout the more I realize how much people are jacked. I remember looking at one of Joe's videos a year or 2 ago and being like "he's not big, I could get that in a year." To now being a little bit diced and realizing he's pretty fucking jacked. GOOD WORK MAN 💪💪
0:52 you are overtraining mate. you cant recover from this which means your body barely compensate for the workout. you are living in a constant state of recovery.
