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Joe train program (wasserarmjoe) on TikTok

by Treyternuggies
2 athletes joined

Program Description

Get big mate

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 01, 2024 09:00
  • Last Edited
    Sep 15, 2024 02:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8-12 reps
2
Incline Bench Press (Barbell)
7
8-12 reps
3
Chest Fly (Cable)
4
1
10 reps
4
Chest Fly (Dumbbell)
3
10 reps
5
Pec Deck (Machine)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Barbell Row
4
8-12 reps
3
Dumbbell Row
4
8-12 reps
4
Lat Pulldown
4
8-12 reps
5
Lat Pulldown (Single Arm)
4
10 reps
6
Pull-Up (Weighted)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
12 reps
2
Preacher Curl (Dumbbell)
4
10 reps
3
Hammer Curl
3
12 reps
4
Bicep Curl (Barbell)
4
16 reps
5
Katana Extension
5
6-12 reps
6
Single Arm Pushdown
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10 reps
2
Reverse Pec Deck
3
10 reps
3
Rear Delt Fly (Dumbbell)
3
12 reps
4
Lateral Raise (Dumbbell)
4
1
10 reps
5A
Lateral Raise (Cable)
8
6-12 reps
6
Shoulder Press (Machine)
6
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
10
10 reps
2
Squat (Barbell)
5
1
6-10 reps
-
3
Leg Extension
5
1
6-12 reps
-
4
Romanian Deadlift (Barbell)
3
5-8 reps
5
Leg Curl
5
6-10 reps
6
Split Squat (Barbell)
3
6-8 reps
7
Hip Abductor (Machine)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
4
8-14 reps
2
Cable Crunch
4
12 reps
3
Hanging Leg Raise
4
AMRAP
RPE 10
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
8 Sets
8-12 Reps
2
Incline Bench Press (Barbell)
7 Sets
8-12 Reps
3
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
5
Pec Deck (Machine)
4 Sets
10 Reps
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Barbell Row
4 Sets
8-12 Reps
3
Dumbbell Row
4 Sets
8-12 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Lat Pulldown (Single Arm)
4 Sets
10 Reps
6
Pull-Up (Weighted)
3 Sets
AMRAP
Day 3
1
Spider Curl
4 Sets
12 Reps
2
Preacher Curl (Dumbbell)
4 Sets
10 Reps
3
Hammer Curl
3 Sets
12 Reps
4
Bicep Curl (Barbell)
4 Sets
16 Reps
5
Katana Extension
5 Sets
6-12 Reps
6
Single Arm Pushdown
4 Sets
10 Reps
Day 5
1
Seated Calf Raise
10 Sets
10 Reps
2
Squat (Barbell)
5 Sets
1 Set
6-10 Reps
-
3
Leg Extension
5 Sets
1 Set
6-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
5
Leg Curl
5 Sets
6-10 Reps
6
Split Squat (Barbell)
3 Sets
6-8 Reps
7
Hip Abductor (Machine)
3 Sets
10 Reps
Day 6
1
Abs Crunch (Machine)
4 Sets
8-14 Reps
2
Cable Crunch
4 Sets
12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 7
No exercises added to this day
Day 4
1
Face Pull
4 Sets
10 Reps
2
Reverse Pec Deck
3 Sets
10 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
1 Set
10 Reps
5A
Lateral Raise (Cable)
8 Sets
6-12 Reps
6
Shoulder Press (Machine)
6 Sets
6-12 Reps