Scribd Logo
Upload

Welcome to Scribd!

  • Joe Delaney - Full Body Programme

    Uploaded by

    enes can
    60 views23 pages
    This document outlines a full body split workout program consisting of 5 days. Each day focuses on compound lifts for both the upper and lower body along with isolation exercises. The program utilizes RIR (reps in reserve) to gauge set difficulty and progression. Sets are generally performed with 2-3 RIR, with the goal of achieving 0-1 RIR on the final set. Rest periods are 2-3 minutes between sets of compound lifts and 1-2 minutes for isolation work.

    Original Description:

    Original Title

    Joe Delaney - Full Body Programme _ LiftVault.com

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a full body split workout program consisting of 5 days. Each day focuses on compound lifts for both the upper and lower body along with isolation exercises. The program utilizes RIR (reps in reserve) to gauge set difficulty and progression. Sets are generally performed with 2-3 RIR, with the goal of achieving 0-1 RIR on the final set. Rest periods are 2-3 minutes between sets of compound lifts and 1-2 minutes for isolation work.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    60 views23 pages

    Joe Delaney - Full Body Programme

    Uploaded by

    enes can
    This document outlines a full body split workout program consisting of 5 days. Each day focuses on compound lifts for both the upper and lower body along with isolation exercises. The program utilizes RIR (reps in reserve) to gauge set difficulty and progression. Sets are generally performed with 2-3 RIR, with the goal of achieving 0-1 RIR on the final set. Rest periods are 2-3 minutes between sets of compound lifts and 1-2 minutes for isolation work.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 23

    Joey D - Full Body Split

    Notation
    MR Maximum reps using the same weight as was used in the previous set.
    RIR Reps in reserve. The number of extra reps you could perform when you have completed the set. I.e. the number of reps away from 'failur
    RIR 0-1 Can complete the set, but probably couldn't complete another full rep.
    – No RIR value is given
    There is no set to perform. Move onto next exercise.
    e number of reps away from 'failure'.
    JOEY D - Full Body Split
    Day 1 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Leg Press N/A 3 10 2 10 2 10
    Flat BB Bench Press N/A 2 6 2 6 2 6
    Calf Press (Smith) N/A – 15 – 15 – 15
    Chest Supported Row N/A 3 12 2 12 2 12
    Lateral Raise Machine N/A 3 10 2 10 0 MR
    Cable Tricep Extension N/A 2 12 2 12 0-1 12

    Day 2 Total sets = 21

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Overhead BB Press N/A 2 6 2 6 2 6
    Pull-up N/A 2 10 2 10 2 10
    Leg Extension N/A 3 10 2 10 1 10
    Leg Curl N/A 3 15 2 15 1 15
    Chest Flye N/A 3 12 2 12 2 12
    DB Curl N/A 2 12 2 12 0 12

    Day 3 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Sumo Deadlift N/A 3 8 2 8 2 8
    Flat BB Bench Press N/A 2 12 2 12 1 12
    Chest Supported Row N/A 2 8 2 8 1 8
    Cable Lateral Raise N/A 3 15 2 15 1 15
    Cable Tricep Extension N/A 2 8 2 8 1 8
    Free Abs Exercise N/A 2 15 2 15 0-1 15

    Day 4 Total sets = 23

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Bulgarian Split Squat N/A 2 8 2 8 1 8
    Overhead BB Press N/A 2 10 2 10 2 10
    Rear Delt Flye N/A 3 12 2 12 2 12
    Calf Press (Smith) N/A – 15 – 15 – 15
    Incline Cable Chest flye N/A 3 12 2 12 1 12
    DB Curl N/A 2 8 2 8 1 8

    Day 5 Total sets = 24

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Flat BB Press N/A 2 3 1 3 1 3
    Pull-up N/A 2 8 2 8 2 8
    Leg Curl N/A 3 15 2 15 2 15
    Leg Extension N/A 2 8 2 8 1 8
    Incline Crunch N/A 2 15 2 15 1 15
    Reverse Crunch N/A 2 12 2 12 1 12
    Set 4 Rest Period
    Exercise Notes
    RIR Reps (minutes)
    1 10 2+ -
    1 6 2+ -
    – 15 1+ -
    0-1 12 2+ -
    1+ -
    1+ Pull-downs.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    0-1 6 2+ -
    1 10 2+ Weighted or assisted to achieve RIR for given reps.
    1+ -
    1+ -
    1 12 1+ Pec deck or cables as preferred.
    1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    2 8 3+ -
    2+ -
    0 MR 2+ -
    0 MR 1+ Narrow cables.
    0 MR 1+ Overhead.
    1+ Any ab focused exercise.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 8 2+ -
    0-1 10 2+ -
    0 MR 1+ Cables or reverse pec deck as preferred.
    – 15 1+ -
    1+ -
    1 8 1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 3 3+ -
    0-1 8 2+ Weighted or assisted to achieve RIR for given reps.
    0-1 15 1+ -
    0 MR 1+ -
    0-1 15 1+ -
    0-1 12 1+ -
    JOEY D - Full Body Split
    Day 1 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Leg Press N/A 3 8 2 8 2 8
    Flat BB Bench Press N/A 2 6 2 6 2 6
    Calf Press (Smith) N/A – 15 – 15 – 15
    Pendlay Row N/A 3 8 2 8 2 8
    Lateral Raise Machine N/A 3 10 2 10 0 MR
    DB Skull-crusher N/A 2 12 2 12 0-1 12

    Day 2 Total sets = 21

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Overhead BB Press N/A 2 4 2 4 2 4
    Pull-up N/A 2 10 2 10 2 10
    Leg Extension N/A 3 10 2 10 1 10
    Leg Curl N/A 3 15 2 15 1 15
    Chest Flye N/A 3 12 2 12 2 12
    DB Curl N/A 2 12 2 12 0 12

    Day 3 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Sumo Deadlift N/A 3 6 2 6 2 6
    Incline BB Bench Press N/A 2 12 2 12 1 12
    Chest Supported Row N/A 2 8 2 8 1 8
    Cable Lateral Raise N/A 3 12 2 12 2 12
    Cable Tricep Extension N/A 2 8 2 8 1 8
    Free Abs Exercise N/A 2 15 2 15 0-1 15

    Day 4 Total sets = 23

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Bulgarian Split Squat N/A 2 6 2 6 1 6
    Overhead BB Press N/A 2 8 2 8 2 8
    Rear Delt Flye N/A 3 12 2 12 2 12
    Calf Press (Smith) N/A – 15 – 15 – 15
    Tricep Dip N/A 2 12 1 12 0 MR
    DB Curl N/A 2 8 2 8 1 8

    Day 5 Total sets = 24

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Flat BB Press N/A 2 3 1 3 1 3
    Pull-up N/A 2 6 2 6 2 6
    Leg Curl N/A 3 12 2 12 2 12
    Alt. Single Leg Extension N/A 2 16 2 16 1 16
    Incline Crunch N/A 2 15 2 15 1 15
    Reverse Crunch N/A 2 12 2 12 1 12
    Set 4 Rest Period
    Exercise Notes
    RIR Reps (minutes)
    1 8 2+ -
    1 6 2+ -
    – 15 1+ -
    0-1 8 2+ -
    1+ -
    1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    0-1 4 2+ -
    0 MR 2+ Weighted or assisted to achieve RIR for given reps.
    1+ -
    1+ -
    1 12 1+ Pec deck or cables as preferred.
    1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    2 6 3+ -
    2+ -
    0 MR 2+ -
    0 MR 1+ Narrow cables.
    0 MR 1+ Pull-downs.
    1+ Any ab focused exercise.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 6 2+ -
    0-1 8 2+ -
    0 MR 1+ Cables or reverse pec deck
    – 15 1+ -
    1+ Weighted or assised to achieve desired RIR for given reps.
    1 8 1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 3 3+ -
    0 MR 2+ Weighted or assisted to achieve RIR for given reps.
    0-1 12 1+ -
    0 MR 1+ Reps given as total for both sides. Performed alternately.
    0-1 15 1+ -
    0-1 12 1+ -
    JOEY D - Full Body Split
    Day 1 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Leg Press N/A 3 8 2 8 2 8
    Flat BB Bench Press N/A 2 6 2 6 2 6
    Calf Press (Smith) N/A – 15 – 15 – 15
    Pendlay Row N/A 3 8 2 8 2 8
    Lateral Raise Machine N/A 3 10 2 10 0 MR
    DB Skull-crusher N/A 2 12 2 12 0-1 12

    Day 2 Total sets = 21

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Overhead BB Press N/A 2 4 2 4 2 4
    Pull-up N/A 2 10 2 10 2 10
    Leg Extension N/A 3 10 2 10 1 10
    Leg Curl N/A 3 15 2 15 1 15
    Chest Flye N/A 3 12 2 12 2 12
    DB Curl N/A 2 12 2 12 0 12

    Day 3 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Sumo Deadlift N/A 3 6 2 6 2 6
    Incline BB Bench Press N/A 2 12 2 12 1 12
    Chest Supported Row N/A 2 8 2 8 1 8
    Cable Lateral Raise N/A 3 12 2 12 2 12
    Cable Tricep Extension N/A 2 8 2 8 1 8
    Free Abs Exercise N/A 2 15 2 15 0-1 15

    Day 4 Total sets = 23

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Bulgarian Split Squat N/A 2 6 2 6 1 6
    Overhead BB Press N/A 2 8 2 8 2 8
    Rear Delt Flye N/A 3 12 2 12 2 12
    Calf Press (Smith) N/A – 15 – 15 – 15
    Tricep Dip N/A 2 12 1 12 0 MR
    DB Curl N/A 2 8 2 8 1 8

    Day 5 Total sets = 24

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Flat BB Press N/A 2 3 1 3 1 3
    Pull-up N/A 2 6 2 6 2 6
    Leg Curl N/A 3 12 2 12 2 12
    Alt. Single Leg Extension N/A 2 16 2 16 1 16
    Incline Crunch N/A 2 15 2 15 1 15
    Reverse Crunch N/A 2 12 2 12 1 12
    Set 4 Rest Period
    Exercise Notes
    RIR Reps (minutes)
    1 8 2+ -
    1 6 2+ -
    – 15 1+ -
    0-1 8 2+ -
    1+ -
    1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    0-1 4 2+ -
    0 MR 2+ Weighted/assisted to achieve RIR for given reps.
    1+ -
    1+ -
    1 12 1+ Pec deck or cables as preferred.
    1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    2 6 3+ -
    2+ -
    0 MR 2+ -
    0 MR 1+ Narrow cables.
    0 MR 1+ Pull-downs.
    1+ Any ab focused exercise.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 6 2+ -
    0-1 8 2+ -
    0 MR 1+ Cables or reverse pec deck
    – 15 1+ -
    1+ Weighted/assisted to achieve RIR for given reps.
    1 8 1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 3 3+ -
    0 MR 2+ Weighted/assisted to achieve RIR for given reps.
    0-1 12 1+ -
    0 MR 1+ Reps given as total, performed alternately.
    0-1 15 1+ -
    0-1 12 1+ -
    JOEY D - Full Body Split
    Day 1 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Flat BB Bench Press N/A 2 5 2 5 2 5
    Sumo Deadlift N/A 3 8 2 8 2 8
    Calf Press (Smith) N/A – 15 – 15 – 15
    Lat Prayer N/A 3 12 2 12 2 12
    Lateral Raise Machine N/A 3 10 2 10 0 MR
    DB Skull-crusher N/A 2 12 2 12 0-1 12

    Day 2 Total sets = 21

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Overhead BB Press N/A 2 5 2 5 2 5
    Pull-up N/A 2 8 2 8 2 8
    Leg Extension N/A 3 10 2 10 1 10
    Leg Curl N/A 3 15 2 15 1 15
    Chest Flye N/A 3 12 2 12 2 12
    DB Curl N/A 2 12 2 12 0 12

    Day 3 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Bulgarian Split Squat N/A 3 6 2 6 1 6
    Flat BB Bench Press N/A 2 3 2 3 1 3
    Chest Supported Row N/A 2 8 2 8 1 8
    Cable Lateral Raise N/A 3 12 2 12 2 12
    Cable Tricep Extension N/A 2 8 2 8 1 8
    Free Abs Exercise N/A 2 15 2 15 0-1 15

    Day 4 Total sets = 23

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Sumo Deadlift N/A 2 6 2 6 2 6
    Overhead BB Press N/A 2 3 2 3 1 3
    Rear Delt Flye N/A 3 12 2 12 2 12
    Calf Press (Smith) N/A – 15 – 15 – 15
    Tricep Dip N/A 2 12 1 12 0 MR
    DB Curl N/A 2 8 2 8 1 8

    Day 5 Total sets = 24

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Leg Press N/A 2 8 2 8 1 8
    Pull-up N/A 2 5 2 5 1 5
    Romanian Deadlift N/A 3 12 2 12 2 12
    Alt. Single Leg Extension N/A 2 16 2 16 1 16
    Incline Crunch N/A 2 15 2 15 1 15
    Reverse Crunch N/A 2 12 2 12 1 12
    Set 4 Rest Period
    Exercise Notes
    RIR Reps (minutes)
    1 5 2+ -
    1 8 2+ -
    – 15 1+ -
    0-1 12 2+ Kneeling with two rope attachments.
    1+ -
    1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    0-1 5 2+ -
    0 MR 2+ Weighted or assised to achieve desired RIR for given reps.
    1+ -
    1+ -
    1 12 1+ Pec Deck or cables as preferred.
    1+ Any variant

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 6 3+ -
    1 3 2+ -
    0 MR 2+ -
    0 MR 1+ Narrow cables.
    0 MR 1+ Pull-downs.
    1+ Any ab focused exercise.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 6 2+ -
    0-1 3 2+ -
    0 MR 1+ Cables or reverse pec deck.
    – 15 1+ -
    1+ Weighted or assisted to achieve RIR for given reps.
    1 8 1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 8 3+ -
    0 MR 2+ Weighted or assisted to achieve RIR for given reps.
    1 12 1+ -
    0 MR 1+ Reps given as total for both sides. Performed alternately.
    0-1 15 1+ -
    0-1 12 1+ -
    JOEY D - Full Body Split
    Day 1 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Flat BB Bench Press N/A 2 5 2 5 2 5
    Sumo Deadlift N/A 3 8 2 8 2 8
    Calf Press (Smith) N/A – 15 – 15 – 15
    Lat Prayer N/A 3 12 2 12 2 12
    Lateral Raise Machine N/A 3 10 2 10 0 MR
    DB Skull-crusher N/A 2 12 2 12 0-1 12

    Day 2 Total sets = 21

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Overhead BB Press N/A 2 5 2 5 2 5
    Pull-up N/A 2 8 2 8 2 8
    Leg Extension N/A 3 10 2 10 1 10
    Leg Curl N/A 3 15 2 15 1 15
    Chest Flye N/A 3 12 2 12 2 12
    DB Curl N/A 2 12 2 12 0 12

    Day 3 Total sets = 22

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Bulgarian Split Squat N/A 3 6 2 6 2 6
    Flat BB Bench Press N/A 2 3 2 3 1 3
    Chest Supported Row N/A 2 8 2 8 1 8
    Cable Lateral Raise N/A 3 12 2 12 2 12
    Cable Tricep Extension N/A 2 8 2 8 1 8
    Free Abs Exercise N/A 2 15 2 15 0-1 15

    Day 4 Total sets = 23

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Sumo Deadlift N/A 2 6 2 6 2 6
    Overhead BB Press N/A 2 3 2 3 1 3
    Rear Delt Flye N/A 3 12 2 12 2 12
    Calf Press (Smith) N/A – 15 – 15 – 15
    Tricep Dip N/A 2 12 1 12 0 MR
    DB Curl N/A 2 8 2 8 1 8

    Day 5 Total sets = 24

    Warm-up Set 1 Set 2 Set 3


    Exercise Set(s) RIR Reps RIR Reps RIR Reps
    Leg Press N/A 2 8 2 8 1 8
    Pull-up N/A 2 5 2 5 1 5
    Romanian Deadlift N/A 3 12 2 12 2 12
    Alt. Single Leg Extension N/A 2 16 2 16 1 16
    Incline Crunch N/A 2 15 2 15 1 15
    Reverse Crunch N/A 2 12 2 12 1 12
    Set 4 Rest Period
    Exercise Notes
    RIR Reps (minutes)
    1 5 2+ -
    1 8 2+ -
    – 15 1+ -
    0-1 12 2+ Kneeling with two rope attachments.
    1+ -
    1+ -

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    0-1 5 2+ -
    0 MR 2+ Weighted/assised to achieve RIR for given reps.
    1+ -
    1+ -
    1 12 1+ Pec Deck or cables as preferred.
    1+ Any variant

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    2 6 3+ -
    1 3 2+ -
    0 MR 2+ -
    0 MR 1+ Narrow cables.
    0 MR 1+ Pull-downs.
    1+ Any ab focused exercise.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 6 2+ -
    0-1 3 2+ -
    0 MR 1+ Cables or reverse pec deck.
    – 15 1+ -
    1+ Weighted or assisted to achieve RIR for given reps.
    1 8 1+ Any variant.

    Set 4 Rest Period


    Exercise Notes
    RIR Reps (minutes)
    1 8 3+ -
    0 MR 2+ Weighted or assisted to achieve RIR for given reps.
    0-1 12 1+ -
    0 MR 1+ Reps given as total, performed alternately.
    0-1 15 1+ -
    0-1 12 1+ -
    Movement/Muscle group Total Weekly Sets Notes
    Leg Press (upper leg & glutes) 8(12) 8 presses & 4 sumo
    Quads isolation 7 -
    Hamstrings isolation 7 -
    Calves isolation 8 -
    Chest 18 11 presses & 7 flyes
    Shoulders 15 8 presses & 7 lateral raises
    Lats (vertical pull) 8 Crossover with row movements not included
    Traps/rhomboids 8(12) 8 rows & 4 sumo
    Biceps isolation 7 -
    Triceps isolation 7 -
    Abs 11 -

    Muscle group Sets in isolation Sets as part of compound movement Total


    Glutes 0 12 12
    Quads 7 15 22
    Hamstrings 7 15 22
    Calves 8 0 8
    Chest 7 11 19
    Shoulders 7 8 15
    Lats 0 16 16
    Traps/rhomboids 0 20 20
    Biceps 7 16 23
    Triceps 7 19 26
    Abs 11 0 11

    You might also like