Leak Joe Fazer Workout Plan [ Paid ] For Beginners.

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Tired of being a skinny bitch ? he is the workout plan that personally helped bulk and build a muscle as a beginner because it targets all of the important muscle groups and help you understand the basic mechanism of the Gym.
 
Thats his youtube video to better understand the workout plan : https://www.youtube.com/watch?v=1MUqAHMY9Nk&t=4s
 
Thats where you can download it :
 
Dont Leech and a little thanks will be appreciated .
 
If you need any tips dont hesitate to contact me .

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Let’s say you go to the gym for a year or two, take advantage of your beginner progress and have been stagnant for a while now. Muscles don’t grow, you’re not stronger, workout loads have been the same the last few months or you’re even regressing. You decide on a new training program, but there are so many options, possibilities, factors… You just don't know where to start. Let’s take a look at what to look for when designing a workout.

Training is defined as a systematized and complex form of physical and psychological activity whose goal is to increase the functional capabilities of the organism and the cognitive-conative capacities of the personality.
Every good workout/training must be tailored to your requirements, so you should set realistic goals and plans. The first step is to define your main goal. It’s usually about your motivation that made you decide to start exercising. Decide whether you want to increase strength, gain volume and muscle, or reduce body fat. Then in the second step you need to determine the way you want to achieve your goal. For example, if you want to reduce fat, move the capacity of your workout.
Poor choice of exercises, illogical schedule of exercises in training, intensity of training opposite to the set goal... It is also not uncommon for people (especially beginners and intermediate practitioners) to try to create their own Super Ultra Mega Total Blaster Program, which requires a doctorate in kinesiology, scientific studies, and a special language to decipher it.
Of course, advanced techniques and programs can be highly productive for advanced exercisers, but let’s not fool ourselves. Some people are simply not as "advanced" as they think they are. It is much more efficient to start with a simple program and gradually work on advanced techniques to ensure your further progress. As someone said a long time ago, “If you don’t know where you’re going, you’ll probably end up somewhere else.” In other words, until you absolutely figure out which is the only thing you want to achieve with your training, you’ll end up using the wrong load parameters, intensity, wrong methods training and you won’t get where you wanted to go.
It is very important to remember: there is no universal and best program in the world. In fact, each training plan is created according to your needs, capacities and limitations. You will certainly not enjoy doing training that is created for one man, a professional bodybuilder, just as, on the other hand, a training program that is composed only for women will not suit you. From this it can be concluded that there are exercise programs specifically for men and specifically for women. It is often said that the most important link in the chain, as well as in any training process, is a proper and balanced diet. These include eliminating sugar and carbonated drinks, regular intake of fiber and protein and reducing carbohydrates, mandatory breakfast and frequent hydration of the body. By changing habits, you will most easily build a body and define certain muscle groups.

Namely, you can often hear that only combined training gives the best results. That is, training every muscle, that is, muscle parties, does not give the best results. That is why each training plan includes combining exercises of several muscle groups. It is recommended that such an exercise program lasts about 4 weeks, but with an emphasis on performing the exercises at a slow pace. When you get used to it after a month, you can switch to more demanding devices. In practice, the weekly training plan 70 is often popular, which includes a 70-minute workout (on a daily basis) that combines different muscle groups (abdomen / back / arms or legs / back / chest / abdomen), and which will simultaneously cover the most important regions. body. In fact, the stomach is a region that is exercised at every workout.

Current state:
Whatever your ambitions, this is an item you shouldn’t skip. Beginners have to train differently than advanced exercisers, advanced ones have different requirements than elite ones. Of course, structural problems, imbalances, injuries and the like come into consideration.

How long do you train - We are not talking about exercise but training, it means serious weight lifting. If you are just starting out you certainly have half a year of guaranteed results with very little effort. The more years of quality training in the gym you have, the more your body will require to progress. Also, in the beginning, the body can tolerate a smaller amount of training than with more advanced lifters. In the beginning a beginner can progress to say 3-8 sets per week on a particular exercise, while someone who lifts a lot probably needs 12-15 maybe even 20 sets of a certain exercise per week to be able to continue to progress in it.

Imbalances and structural problems - The choice of exercises depends mostly on this item and of course on your goal. Don’t even think about any other things if you have some structural problems and imbalances. Ignoring them leads to possible injury and pain - this of course leads to avoiding exercises related to the problem area> lack of progress> lack of motivation> giving up. It makes no sense to force a front squat in someone who already has a dominant quadriceps or bench press in someone whose shoulders are in constant protraction (pushed forward). Hyperlordosis and kyphosis require a certain approach, scoliosis has its problems, often the dominant groups are not an indicator of good genetics but a hidden indicator that something is wrong. For example, in my case, dominant hands are a clear indicator of weaker back activation due to spinal deviation. Which means my training will be focused on developing spine health.

Injuries - Imbalances, poor performance, sports, winter and slippery floors… All these things, and many others, can lead to injury. Once we are sure what the diagnosis is and have the recordings we can catch the problem. Too long absences of training and activities and escape from normal motor structures lead to long-term problems. Lameness easily turns into a pelvic problem that can later create problems with the spine or hip (or both). The goal is to get back to normal as soon as possible and use the body as intended. We use movements that we can perform to develop muscles and make it easier for the joints to do their job.

Progression:
Every program is as good as the progression we make on it. If there is no progress - the program is not valid! What does progression mean? Simply put, progression represents an improvement in the intensity or volume of training (lifting harder or higher).

There are different ways to make progress, the simplest is the so-called linear progression in which every time we do the same training on basic exercises we increase the load. This is the best way to progress if you are a beginner, more advanced exercisers cannot make such rapid progress from workout to workout but more complicated workouts are needed that allow for progress on a weekly or biweekly basis. Elite athletes train in cycles and their progress in strength is not visible so quickly.

Periodization:
It is most easily explained by example: Let’s say you train for 4 weeks in the range of 8-12 reps then 4 weeks in the range of 5-8 reps and 2 weeks in the range of 3-5 reps. This is a simple example of periodization. It means some planned changes and variations in the volume, intensity and frequency of training in order to control fatigue and faster progress. This item is not so important for beginners.

Exercise 2 - 5 times a week
The ideal duration of training is 60 minutes
Dedicate the first 5 minutes to warming up and cardio
Then exercise for 40 minutes with weights
Dedicate the last 15 minutes to specific exercises and body parts


Of course, you can adjust the duration of individual parts of the training to your abilities and accordion. What but do I mean by the term specialized part? Exercises for smaller muscle parties that may include:


Fitness training focused on burning calories, shaping the whole body with short breaks and intense movement
Weightlifting focused on other parties
Specific productivity-focused training
Flexibility and mobility exercises
Rehabilitation exercises
Grip training focused on the wrist and grip

If you already know what your goal is and you have an idea of the training structure. We will now focus on dividing the exercises into categories and focusing on the individual muscle parts of the body. This way of forming a workout will help you involve different parts of your body always in a different way. But create such categories that the system can reproduce. Each training plan must include a big four, ie exercises for:

1. Upper body focused on pressure - these are exercises for the upper half of the body, specifically movements that push weights off the body or the body away from objects. In this category we class push-ups, bench press or press with one-handed weights.
   
2. Upper body that focuses on the move - these are exercises that work with the muscles of the upper body such as rowing, pulling objects towards the body or pulling the body towards objects. For example, we include shaft joints, all types of pulling weights and rope climbing in this category.
   
3. Big quadriceps - exercises that will include the thigh muscles, buttocks and hamstrings. For example squats and lunges, Bulgarian squats, jumps on the fitness ladder and high jump.
   
4. Thigh straightener - exercises that include the hips, lower spine, buttocks and hamstrings. In this category we classify deadlift and all its variations, type of hip thrust bridge, long jump or sprint.
   

If you do not divide the training according to muscle parts but always train the whole body, you should include exercises for the above mentioned 4 games in each training. In addition, you need to exercise smaller muscles at least once a week. Specifically, the following:


Core - exercises for the middle part of the body thanks to which you will strengthen the abdominal muscles, specifically the flat abdominal muscle. This category includes exercises such as planks, leg raises and sit-ups.
Grip - a grip in which you will include your arms and forearms, for example walking with weights, the so-called wrist curls or squeezing fitness grips.
Shoulders - movements to strengthen the rotator cuff of the shoulder joint and strengthen the upper spine. For example, pulling the pulleys towards you or stretching the expander in width.
Thigh Muscles - Weak quadriceps can cause injuries, so you shouldn’t omit them from your training plan. Try exercises like side steps - lateral lunges, walking with a training rubber or lifting your leg lying on your side.

Determine the number of repetitions and sets
The number of reps, the weight of the weights, and the duration of the break between sets depend on whether you want to gain strength, increase muscle, or shape your figure. See which levels of the mentioned factors you should adhere to according to the following division.

Strength training
Strength is defined by the weight of the weights you lift as part of one series. If you train to gain strength, you can’t expect your muscles to be as big as if you were focused on gaining muscle mass. The principle of strength building is based on training with heavy weights and fewer repetitions, specifically:
weights: heavy, 80 - 100% of maximum weight
number of repetitions: 3 - 5
number of series: 3 - 5
break between series: 2 - 5 minutes

Muscle building training
Muscles do not grow in the gym, but just when you are not training, for example during sleep. The principle is that if you lift weights, you tear muscle fibers that begin to regenerate during rest and gradually become stronger and larger. The principle of building muscle mass is therefore based on training with moderate weight and number of repetitions such as:
weights: medium weight, 60 - 80% of maximum weight
number of repetitions: 6 - 8
number of series: 3 - 5
pause between series: 30 - 90 seconds

Figure shaping training
Beautifully shaped muscles are firm, slender and trained. That means they’re not too bulky. You will achieve a shaped figure with small weights and a large number of repetitions.
weights: light, 40 - 60% of maximum weight
number of repetitions: 10 - 15
number of series: 2 - 3
pause between sets: 20 - 30 seconds
When choosing the right exercises, it is important to consider three factors - the load, the interaction with other exercises and the intensity of the technique. We therefore do not recommend combining:
heavy weights or strenuous lifts that load equal muscle groups
two exercises that create pressure on one joint
exercises that cause you muscle cramps
two consecutive exercises that could rapidly increase blood pressure

On the other hand, it is convenient to include in the training plan:
various muscle groups
similar muscle groups if you want to achieve muscularity
technically strenuous weight lifting along with less strenuous exercises in terms of technique

I will explain to you to make it easier for you to understand. A good example is a combination of exercises - front squats (4 sets of 5 reps) and then lifting on the shaft (4 sets of 12 reps). Namely, lifting primarily works with the arms and spine, while the legs, lower spine and middle part of the body are involved in squats with the weights forward. The various muscle parties thus have the ability to rest and are not burdened immediately behind them.
A bad example is the combination of front squats (4 sets of 5 reps) and then pulling Barbell Row weights (4 sets of 12 reps). With the Barbell Row, you include the arms and upper spine similar to the shaft joints that are fine. However, you put a lot of strain on your lower spine, which is also strained during squats. Therefore, this combination of exercises can cause you low back pain even before you start exercising the third set.


The upper end of the range is for the more advanced, the lower for beginners.

Number of training sessions: 2 to 4 training sessions per week are enough for most people.
Number of exercises: The total number of exercises in the program (not per day) is somewhere between 5 and 15.
Total number of sets: We want to add between 4 and 10 sets per week to the muscle group (Of course we will not give the legs 4 sets and the biceps 12).
Number of repetitions: Between 4 and 12 (lighter exercises and isolations go up to 12 while on heavier exercises we sometimes go down to 3-4 repetitions. Mostly we always stay in the 5-8 range).
Intensity for muscle mass development: About ⅔ volume 6-12 reps ⅓ volumes in the range of 3-6 (If our goal is strength we would probably opt for the reverse range of reps, of course both contribute to the development of both items).
As you can see and as I already said there are a lot of factors that affect the proper creation of a program, so programming is a very interesting area. They say that, precisely because of the large number of variables, planning is actually an art - not a science. The truth is somewhere in the middle: Science + Practice + Creativity. Remember one thing: Don’t complicate, you don’t need 5-6 workouts a week nor do you need 25 different exercises. For some of the best programs in the world it takes no more than 3 workouts a week, 5-6 exercises and a barbell.

On the end I have to mention warm-up exercises.
Why are warm-up exercises the foundation of your gym program?
In order to catch the rhythm of the exercise as soon as possible and achieve the desired results, warm-up exercises are mandatory. The fact is that active athletes and recreationists often forget about these exercises, and the consequences are quickly noticeable. Apart from having later inflammations, you will not be able to do more demanding training, and you will probably postpone your next visit to the gym. They are very simple, and many consider them a waste of time. By warming up (usually from 5-15 minutes), you raise your body temperature, muscles and joints work better, and thus reduce the possibility of injuries. Run short, skip the rope, stretch, in short - everything that suits you, without being too strenuous. Cover all muscle groups, and it is recommended to start from the upper muscles. As soon as you feel hot, it means that you have done warm-up exercises and that you can move on to the essential training for which you visited the gym. It is recommended that you do cardio exercises every 30 minutes before and 30 minutes after training and they include treadmill, stepper and Nordic skiing.




If you have read everything that's written here, you'd be probably able to create your plan, even though I didn't mentioned certain exercises, you can easily find exercises on Google Play Store or on iOS, the name of the app is "Gym Guider Offline", there you have bunch of exercises with instructions.

If you have any questions, contact me here on forum.

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Thanks bro for this sharing