Cover Model Justin Woltering Talks With

(Last Updated On: June 1, 2018)

How did you get started in bodybuilding/fitness?

As a youth, I admired bodybuilding and fitness legends Arnold Schwarzenegger and Bruce Lee. These figures became an inspiration and played role in my dedication to training and the lifestyle. I was your typical 150lb hardgainer and have had to work my ass to find success.

I was also very fortunate to receive the wisdom of professional bodybuilders, and learn the technique of nationally ranked power lifters at a very young in New Jersey. This paired with a thirst for knowledge left me with the tools necessary for success.

Martial Arts has also always been a constant in my training regimen. This combination of martial arts and resistance training helped me to transform from a hardgainer to a fitness cover model, bringing in a complete physique that is also fully functional.

I am also as passionate about business as I am fitness. I believe setting a goal, working my ass off, and giving back until that goal becomes a reality. In addition to my exclusive clientele, I am fortunate to help thousands of people with my website and ebook Bigger Better Faster.

Justin Woltering

hat is your favorite body part to train?

Back! I love how powerful the back is and that movments like deadlift you can really load the weight and go as heavy as possible. I also love how mental it is with mind muscle connection bringing in the details of the back to create that complete V Taper look.
Justin Woltering

Do you do any other types of training besides traditional weight training?  

In way of other training styles, martial arts, but also lots of unstable outside of the box movements, unilateral movements, explosive jumping, and dynamic flexibility.

Justin Woltering

Can you give us
a sample of your routine?

Day 1: Squat

 -Squats: 5 sets of 5 with the heaviest weight you can handle.

-Leg Press: 3 sets of 15, using as full a range of motion as possible – no ego lifting!

-Dumbbell Stiff Leg Deadlifts: 3 sets of 20, keeping your back perfectly arched. Switch to a barbell if your gym’s dumbbells are too light.

-Weight Decline Sit-ups: 3 sets of 10, as heavy as you can handle. Hold the weight behind your head, not in front!

-Seated Calf Raises: 3 sets of 15, squeezing and holding every rep at the top. This should hurt!


Day 2: Bench Press

 -Barbell Bench Press: 5 sets of 5 with the heaviest weight you can handle.

-Incline Fly-to-Press: Using dumbbells on an incline bench, descend into fly position but press the weight back up while squeezing your pecs. 4 sets of 15, and don’t be afraid to go heavy if your form is good.

-Wide-grip Pull-ups: 4 sets of 10, adding additional weight as needed. Each set should be to near failure!

-Incline Dumbbell Curl: Lie back on an incline bench, and strictly curl from top to bottom. 5 sets of 15 here, and don’t go so heavy you have to cheat!

-Incline Skull Crusher: Superset these with the incline curls, 5 sets of 15.


Day 3: Deadlift

 -Conventional Deadlifts: Work up to one top set of 4 with as much weight as you can handle. Rest, decrease the weight by 40-50 pounds, and do as many reps as you can. Rest, and once more decrease the weight by 40-50 pounds and do as many reps as you can.

-Front Squats: 4 sets of 6 with as much weight as you can handle. This exercise is hard, but don’t puss out! The low reps will keep you from seeing stars as the bar is pressed close to your neck.

-Barbell Rows: 4 sets of 10. Go heavy, and cheat a little bit if you need to, but make sure your lats and traps are doing the work.

-Ab Wheel: These are cheap and incredibly useful, so buy one if your gym doesn’t have one. Do 3 sets of 15-20 rolls, and have someone add a plate to your back if that gets too easy.

-Standing Calf Raises: 3 sets of 20, again squeezing and holding every rep at the top. When it comes to calves, it’s no pain, no gain!


Day 4: Military Press

 -Standing Military Press: 5 sets of 5 with the heaviest weight you can handle. It’s okay to cheat the first rep from a dead stop, but stay strict on every rep after.

-Machine Incline Bench: Pick your favorite upper chest-focused pressing machine, and pump out 4 sets of 15 reps. Stretch your pecs between every set for maximum blood volume and growth.

-Parallel-grip Pull-ups: 4 sets of 12, adding weight as necessary.

-Side dumbbell raises: 5 sets of 20, and don’t go light! It’s okay to start the set with a decent range of motion, but to finish it with some partial reps and cheat reps. Side delts grow best from a combo of heavy weights AND high reps!

-Reverse Pec-dec: 5 sets of 25. This time, be as strict as possible, and make every set burn! The rear delts grow well from a lot of volume and pain.

t kind of music do you listen to when you are working out?

Hip Hop and Heavy Metal! Go hard or go home!

What does your training and diet look like when you are trying to get lean?

If you buy into all that high-reps-for-cuts nonsense, you’ll end up flat, stringy, and weak by the end of your diet, having taken three steps forward and two steps back. As for diet I slightly drop carbs/sugars, and increase cardio to the do the rest. Diet is pretty similar year round.

athletic body

ist the top 10 foods we would find in your kitchen

  1. Steak
  2. Eggs
  3. Salmon
  4. Sweet Potato
  5. Oats
  6. Asparagus
  7. Broccolli
  8. Almonds
  9. Apples
  10. Blueberries

 Justin Woltering

What kind of c
ardio do you like best and why?

I prefer a combo of high intensity and low intensity cardio. I do 2 x HIIT and 3x LISS Cardio. For the hit I like hill sprints or deadmill sprints, and for the low intensity just steady pace on the stepmill is my favorite so I can change angles and target the calves.

10 Covers for BBF Sales Page

If you could give somebody only one bodybuilding tip what would it be?

Know the antagonist and agonist muscle group in each movement. Make sure you are training through the proper range of motion, and work as hard as possible!

Tell us about your biggest bodybuilding/fitness influence?

I have always wanted the size of Schwarzenegger with the Symmetry of Zane. Also Serge Nubret is pretty close to this ideal physique.

Justin Woltering

Favorite c
heat food?

Supreme Pizza, Soda, and Ice Cream! Yeahh buddy!

jw 9

Do you take any supplements?

I am a proud Dymatize Sponsored Athlete, and I love taking the Iso100 Chocolate Protein Powder, Dymatize MASS,  XPAND 2x preworkout, and Recoup BCAAs . In addition I take liquid fish oils, whole food multivitamins, and glutamine.

What does the future hol
d for you?

I really excited to see how far I can take it! After a lot of ups and downs, bumps and bruises, I have really found my voice and success in the fitness industry, and look forward to continually putting out top of line content. As business continues to grow, I am also working creatively on photography and film projects.

Justin Woltering
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