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IFBB Pro Josema Beast - Quads and Arms specialization (5X/week)

Hypertrophy Coach

Coach

Joe Bennett

Quads and arms are the two body parts everyone wants and most people end up training last.

This is the block built for IFBB Pro Josema Beast, with quads and arms as the specialization, not an afterthought.

That means two leg days that lead with quad work and arms across three of the five sessions, while chest, delts and back keep training in the background.

No junk volume. No random exercises.

Just a real pro block, for lifters who want their legs and their sleeves to catch up.

$49

Get IFBB Pro Josema Beast - Quads and Arms specialization (5X/week)

Two Leg Days, Quads Lead Both

Legs get trained twice a week and quad work leads both sessions. That is where the size and the sweep come from, so it never gets pushed to the end when you have nothing left.

Arms In Three Of The Five Sessions

Biceps and triceps are spread across the week rather than crammed into one arm day. More exposures, more quality sets, and none of them are the tired last thing you do.

A Real Pro Specialization Block

This is the programming built for an IFBB Pro who needed quads and arms brought up, not a generic template with a pro name on it. The structure and exercise selection are the ones he trained.

Chest, Delts And Back Keep Working

Nothing gets abandoned. Chest, delts and back all still have their slots across the week at a lower dose, so the rest of your physique holds while quads and arms move.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 5 days per week

5 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a hack squat and a preacher bench

Sample Week

Week 1 of 12-week program

Sunday

legs

Leg Extensions

8, 10

Leg Press

8, 10

Lying Leg Curls

2 x 8

Smith Squats

8, 12

Adductor Machine

3 x 8

Hip Loaded Calf Raise

8, 12

Monday

Triceps/Biceps/Chest/Delts

Lying Cable Cuff Tricep Extension

8, 10

DB Preacher Curls

8, 10

Seated Overhead Rope Extension

8, 10

Incline Cable Curl

8, 10

Incline DB Press

8, 10

High Incline Smith Press

8, 10

Wednesday

Legs/pullup 2

Leg Press

8, 10

Leg Extensions

8, 10

Front Foot Elevated Split Squat

2 x 10

Lying Leg Curls

3 x 8

Standing Calf

8, 10, 10

Wide Grip Pullups

3 x 8

Thursday

Chest/Biceps/Delts

Roller Cable Flys

8, 10, 10, 10

Machine Flat Press

8, 10

Machine Preacher Curls

8, 10

Cable Hammer Curl

8, 10

Lying Cuff Lateral Raises

8, 10, 12

Reverse Pec Dec

8, 10, 12

Friday

Triceps/Back

Single Arm Cuff Cable Extensions

8, 10

Dips

8, 10

Chest Supported Tbar Row

8, 10

Neutral Grip Pull Ups

8, 10

Cable Rope Pullover

8, 10

RDL

2 x 8

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the quad and arm specialization block I built for Josema, exactly as he trained it.

What are you waiting for?

If your quads and your arms have been the two things nobody ever mentions, one more arm day at the end of the week will not change it. Train them more often, in the right order, with a plan built around them. This is that plan.

Get IFBB Pro Josema Beast - Quads and Arms specialization (5X/week)

FAQs

Who is this program best for?

Lifters who want quads and arms to catch up to the rest of the physique. It is a five day block written for a pro, so it assumes you can train hard and recover from it.

Whose program is this?

It is the quad and arm specialization block built for IFBB Pro Josema Beast, with the same structure and exercise selection he trained.

Is this good for beginners?

It works best if you have some training experience and can execute the lifts well. If you are newer, you can still run it, just be conservative with your loads for the first few weeks.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. A hack squat and a preacher bench make the quad and arm work better but they are not mandatory.