The Workout Program To Get Huge

Instagram - joefazer
Snapchat- joefazerfitness

Hi i'm Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

Music:

[mittaonyt]

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.

[oLars]

bro gives us his life story every time

[ishanbhandari]

Can someone like this, so that I can always track my progress when I come back.
Starting from tomorrow morning.

[The_Juice_Goose]

"Coach Greg and in todays video...."

[Livey_SM]

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.

[johnso]

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.

[funkykong]

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

[aarongeorge]

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.

[PrattyBurner]

I can surely see a Greg Doucette video on this💀

[pedropig]

This is really good. Lot of fitness influencers would gatekeep this or would put a paywall over it. Respect Joe, thanks mate.

[luquinha.ssss]

Joe fazer has turned into my favorite gym influencer

[MitchellWisata]

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 :)

[StathamLee]

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!!

[yebomboclat]

5:26 i thought my playstation turned on💀

[jrila]

Also try to focus on a controlled eccentric and deep stretch with a slight pause on every exercise to maximise hypertrophy

[mustn]

i just wanna say you inspired me to get into my fitness journey, im currently 6 months in still going strong 🙏

[ghost_killer]

Joe has inspired me to change, I hope he inspires others too

[tommorellato]

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!

[johhh]

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.

[baggaz]

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!