Derek Joe Profile & Stats

The biography, life, and accomplishments of Derek Joe

Derek Joe is a bi-racial (African American/Caucasian) professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder born on August 6, 1986. He’s the reigning Natural Olympia Classic Physique champ and has signed a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. 

Below is a complete breakdown of Derek Joe’s profile, stats, biography, training, and diet regime.

Biography 

On August 6, 1986, Derek Joe was born in Mesa, Arizona. Although, he grew up in Tuscon, Arizona. Derek Joe’s competitive nature and love for sports lead him to natural bodybuilding. Growing up, Joe played every sport – if it involved running and jumping and a ball, Joe’s played it.

He was a three-sport letterman in high school for football, basketball, and track. His prowess on the field earned him a spot on the football team at the junior college level, where he played for two years. After that, Derek Joe landed a position on the team as an assistant coach and strength and conditioning coach. 

However, Derek Joe missed competing and needed something to fill that void. And his desire was met once a friend who happened to be a pro natural bodybuilder encouraged him to start competing in natural bodybuilding. His friend was sure he would do good! Well, it turns out Joe’s friend’s hunch was correct. Derek Joe stated:

“After stepping on stage for the first time and seeing the other more experienced athletes, my eyes were opened to just how far I could potentially take my body naturally. From that point, I was set on continuing to compete and push my own natural limits.” 

Since then, natural bodybuilding has worked out well for this 2021 Natural Olympia Classic Physique champ. Admittedly, Joe’s been open about the difficult decisions he had to make regarding his lifestyle, career, relationships, finances, and time. Although, he said it’s been worth it. He recently quit a full-time medical sales job he worked at for three years. Now, Derek Joe plans to coach other athletes and the general population to reach their fitness goals. And, of course, he plans to ramp up his training to prep for future competitions. 

Competition History

• 2021 INBA/PNBA Natural Olympia Classic Physique Open – 1st 
• 2021 Mr. America Classic Physique Open – 2nd 
• 2021 INBA/PNBA Iron Man Magazine International Classic Physique Open – 2nd 
• 2020 INBA/PNBA Grand Canyon Classic Classic Physique Open (earned pro card)  – 2nd 
• 2018 NPC Terminator Classic Physique Open – 2nd
• 2013 OCB Sun Valley Natural Men’s Bodybuilding Open – 6th Place

Workout Plan 

 

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Derek Joe splits his workouts into a six-day split consisting of upper body push, upper body pull and abs, and legs. Below are the exercises, sets, and reps he performs. 

Day 1: Upper Body Push

• Barbell Bench Press: 4 sets × 8-12 reps
• Incline Barbell Bench Press: 3 sets × 8-12 reps
• Dip (Weighted, if possible): 4 sets × 8-12 reps
• Military Press: 4 sets × 8-12 reps
• Upright Row: 3 sets × 8-12 reps
• Rear Delt T-Bar Row: 3 sets × 8-12 reps
• Close Grip Bench Press: 3 sets × 8-12 reps
• Skull Crusher: 4 sets × 8-12 reps

Day 2: Legs

• Barbell Squat/Smith Machine Squat: 4 sets × 8-12 reps
• Front Squat/Hack Squat: 4 sets × 8-12 reps
• Leg Press: 4 sets × 8-12 reps
• Hyperextension Machine: 3 sets × 8-12 reps
• Standing or Donkey Calf Raise: 4 sets × 15 reps
• Seated Calf Raise: 4 sets × 15 reps

Day 3: Upper Body Pull and Abs

• Deadlift: 4 sets × 12 reps
• Pull-Up (weighted): 4 sets × 8-12 reps
• Seated Cable Row: 4 sets × 8-12 reps
• Barbell Shrug: 4 sets × 8-12 reps
• Hammer Curl: 4 sets × 8-12 reps
• Crunch (weighted): 4 sets × 15 reps
• Decline Sit-up: 4 sets × 15 reps

Day 4: Upper Body Push

• Alternating Incline Dumbbell Chest Press (bottom hold): 4 sets × 8-12 reps
• Flat Dumbbell Chest Press: 3 sets × 8-12 reps
• Flat Bench Fly: 3 sets × 8-12 reps
• Seated Alternating Arnold Press: 4 sets × 8-12 reps
• Seated Alternating Lateral Raise: 3 sets × 8-12 reps
• Rear Single Arm Cable Fly: 3 sets × 8-12 reps
• One Arm Overhead Triceps Extension: 4 sets × 8-12 reps
• Alternating Dumbbell Skull Crusher: 4 sets × 8-12 reps

Day 5: Legs

• Bulgarian Split Stance Squat: 4 sets × 8-12 reps
• Walking Lunge: 4 sets × 12 reps
• Single-Leg Deadlift: 4 sets × 12 reps
• One-Legged Standing or Donkey Calf Raise: 4 sets × 8-12 reps
• One-Legged Seated Calf Raise: 4 sets × 8-12 reps

Day 6: Upper Body Pull and Abs

• Dumbbell Row: 4 sets × 8-12 reps
• Single Arm Lat Pulldown: 4 sets × 8-12 reps
• Supinated Alternating Bent-over Row: 4 sets × 8-12 reps
• Alternating Dumbbell Curl: 4 sets × 8-12 reps
• Concentration Curl: 4 sets × 8-12 reps
• Crunches (weighted): 4 sets × 20 reps
• Decline Sit-up: 4 sets × 20 reps

What Are Derek Joe’s Favorite Exercises? 

• “Barbell Squat: this is the first exercise I ever learned to do in the weight room and is one of the most foundational.
• Bulgarian Split Squat: I like to incorporate single-leg movements as much as possible.
• Hammer Strength Incline Chest Machine done with cross body single-arm press: I’m putting more focus on my upper chest this season, so I started doing these, and they really hit that area well and allow me to focus on contracting/isolating the muscle where I need it to.”

Nutrition 

Derek Joe says his diet is more flexible during the off-season, but he follows a similar structure as his in-season nutrition. Derek Joe stated:

“I eat more fruit, vary my carb and protein choices, and have periodic cheat/refeed meals as I feel needed. Right now, my coach has me at and will be pushing me past 4,000 calories daily, eating 210g protein, 530g carbs, and 95g fat.”

Off-season Meal Plan 

Meal 1

• 1 scoop protein shake (plant-based)
• 2 tablespoons of chia seeds
• carbs of choice to fit macros (e.g., 2 cups of oatmeal)

Meal 2

• 1 cup of quinoa
• 24 whole almonds
• 1 cup of green veggie (spinach or green beans preferred)

Meal 3

• 6 oz. tofu (organic baked tofu sriracha flavor, or comparable brand)
• ½ cup of quinoa
• 1 cup of green veggie (spinach or green beans preferred)

Meal 4

• Quest/protein bar of choice or 1 can of tuna
• carbs of choice to fit macros (e.g., 2 cups of rice or 1.5 cups of oatmeal)

Meal 5

• 8 oz. salmon
• carbs of choice to fit macros (e.g., 2 cups of rice)
• 1 cup of green veggie (spinach or green beans preferred)

Although Joe follows a similar framework with his nutrition during the season, he gets more strict. According to Joe:

“My coach and I keep everything very simple, eating the same foods every day. I’m communicating with my coach more frequently, so if my body feels like it needs something, we discuss it together before making any changes.”

Supplements

Below are the supplements Derek Joe takes.

• Gains in Bulk: creatine, glutamine, digestive formula (enzymes), liver and kidney cleanse
• Plant Jym (plant-based protein): oatmeal cookie flavor – higher in sodium, so he only uses this during the off-season or bulking phase. 
• Muscle Quick Vegan protein from One Stop Nutrition: chocolate ice cream flavor. He uses this or something similar when prepping for a show (lower sodium). 
• Other supplements: vitamin D, vitamin C, zinc, fish oils

Personal LIfe

Derek Joe is a homebody despite being in the spotlight on stage competing in natural bodybuilding. However, he likes to stay active, try new things, and meet people. Also, he enjoys reading and anything outdoors. Derek Joe puts ample time into his business, fitness, and personal brand outside of leisure. Above all, Derek Joe saves time for his family and friends.