Bodybuilder and social media sensation Jo Linder showed off his progress from a decade ago.
The work put in by bodybuilders and fitness enthusiast is crazy but you do not get the full effect until you see a transformation. Recently, German bodybuilder Jo Linder showed off his progress made from a decade ago to where he is today.
Linder burst onto the scene as a fitness sensation due to his shredded physique. He began training at a young age and quickly saw results. When he began showing his physique off on social media, Linder gained plenty of attention. This grew into a massive following and Linder has created his own brand as an influencer.
Linder has shared many physique updates on Instagram. Recently, he shared a progress picture showing off his insane transformation from 10 years ago.
“10years is the left pic today bro. It’s been a wild ride . And I’m thankful for everyone who is still here and supporting me 😇🙏🏾 Ty my braaazzzzaa”
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Jo Linder’s Workout Program
Jo Linder has shared many workouts on his YouTube account, which is nearing one million subscribers.
Linder has used many methods to train to get the best results. He typically focuses on high volume but has also mixed in workouts with heavy weight and a low number of reps. He has shared enough workouts and training sessions to put together what his routine looks like.
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Below, take a look at what a typical week might look like for Jo Linder:
Monday – Push Workout
- Bench Press – 3 sets, 12 reps
- Incline Dumbbell Press – 3 sets, 8 reps
- Chest Press Machine – 1 set, 12 reps
- Seated Barbell Overhead Press – 4 sets, 8 reps
- Standing Lateral Raises – 3 sets, 12 reps
- Triceps Cable Extensions – 3 sets, 12 reps
- Front Dumbbell Raises – 3 sets, 12 reps
Tuesday – Biceps, Triceps, Calves
- Barbell Curl – 3 sets, 10 reps
- Hamer Curl – 3 sets, 10 reps
- Close-Grip Bench Press – 3 sets, 10 reps
- Triceps Press – 3 sets, 10 reps
- Overhead Tricep Extension – 3 sets, 10 reps
- Seated Calf Raise – 3 sets, 10 reps
Wednesday – Legs
- Back Squat – 4 sets, 12 reps
- Leg Press – 4 sets, 12 reps
- Leg Extension – 4 sets, 12 reps
- Lunges – 4 sets, 8 reps
- Deadlift – 3 sets, 8 reps
Thursday – Off Day
Friday – Chest
- Barbell Bench Press – 3 sets, 10 reps
- Incline Dumbbell Press – 3 sets, 10 reps
- Decline Push-Up – 3 sets, 10 reps
- Cable Crossover – 3 sets, 10 reps
- Dumbbell Pullover – 3 sets, 10 reps
- Incline Dumbbell Fly – 3 sets, 10 reps
Saturday – Shoulders, Biceps, Triceps
- Seated Dumbbell Shoulder Press – 4 sets, 8 reps
- Dumbbell Front Raise – 4 sets, 8 reps
- Seated Bicep Curl – 4 sets, 10 reps
- Reverse Grip Pushdown – 4 sets, 8 reps
- Tricep Dip – 4 sets, 12 reps
- Skull Crusher – 4 sets, 12 reps
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