Joe Delaney's Full Body Split
Joe Delaney is an online fitness trainer and sponsored athlete hailing from Britain. He propelled to fame across his Instagram and YouTube pages after sharing his fitness journey with others online.
He started his fitness journey, after becoming impressed with the results his older brother had achieved in the gym. Soon enough, Joe began to follow in his brother’s footsteps.
After several years of hard work and dedication training in the gym, Joe was able to build a great physique. After years of hard work, Joe had built an awesome physique, and because of this he became a sponsored athlete and social media celebrity.
Eventually, Joe turned to online coaching as a way of having a positive influence in other people’s lives. By doing this, Joe could help his clients achieve the physique of their dreams. This is his story:
Before Fame
Both of his parents were fitness buffs and thus during his schooling years he was incredibly active in sports. Inspired his older brother's success, when he got to college he began weight training.
Trivia
Not only is he a certified personal trainer, but he also has a bachelor's degree in mathematics.
Family Life
His ex-girlfriend Gina Barrett surprised him by appearing in the second episode of Ex on the Beach.
Associated With
Both he and Helen Briggs were starting cast members on the fourth season of Ex on the Beach.
About the Program
Category: Hybrid
Notation
MR stands for Maximum reps using the same weight as was used in the previous set.
RIR stands for 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 'failure'.
RIR 0-1 - Can complete the set, but probably couldn't complete another full rep.
– No RIR value is given
How they are displayed in the table bellow:
ex. Leg Press - Rest: 2+ - means two or more minutes rest between sets.
ex. If for Leg Press it says do 4x10 reps (4x3,2,2,1 RIR) - You should do 4 sets, 10 reps each set however first set 3 RIR, second set 2 RIR, third set 2 RIR, fourth set 1 RIR. RIR is the number of extra reps you can do when you finish the 10 reps in this case for the leg press exercise.
There is no set to perform. Move onto next exercise.
Workout Schedule
Total sets = 22
- compound
1. Leg Press - Rest: 2+ min
Guide: Leg Press - Rest: 2+ min Guide
Type: compound
- 4x10 reps (4x3,2,2,1 RIR)
Tips
Rest: 2+ minutes before each rep - compound
2. Flat BB Bench Press - Rest: 2+ min
Guide: Flat BB Bench Press - Rest: 2+ min Guide
Type: compound
- 4x6 reps (4x2,2,2,1 RIR)
- compound
3. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15
- compound
4. Chest Supported Row - Rest: 2+ min
Guide: Chest Supported Row - Rest: 2+ min Guide
Type: compound
- 4x12 reps (4x3,2,2,0-1 RIR)
- isolation
5. Lateral Raise Machine - Rest: 1+ min
Guide: Lateral Raise Machine - Rest: 1+ min Guide
Type: isolation
- 2x10 (2x3,2 RIR); 1xMR (1x0 RIR)
- isolation
6. Cable Tricep Extension (Pull-downs) - Rest: 1+ min
Guide: Cable Tricep Extension (Pull-downs) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0-1 RIR)
Total sets = 21
- compound
1. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x6 (4x2,2,2,0-1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 4x10 reps (4x2,2,2,1 RIR)
- isolation
3. Leg Extension - Rest: 1+ min
Guide: Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x10 reps (3x3,2,1 RIR)
- isolation
4. Leg Curl - Rest: 1+ min
Guide: Leg Curl - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x3,2,1 RIR)
- isolation
5. Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min
Guide: Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0 RIR)
Total sets = 22
- compound
1. Sumo Deadlift - Rest: 3+ min
Guide: Sumo Deadlift - Rest: 3+ min Guide
Type: compound
- 4x8 reps (4x3,2,2,2 RIR)
- compound
2. Flat BB Bench Press - Rest: 2+ min
Guide: Flat BB Bench Press - Rest: 2+ min Guide
Type: compound
- 3x12 reps (3x2,2,1 RIR)
- compound
3. Chest Supported Row - Rest: 2+ min
Guide: Chest Supported Row - Rest: 2+ min Guide
Type: compound
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
4. Cable Lateral Raise (Narrow cables) - Rest: 1+ min
Guide: Cable Lateral Raise (Narrow cables) - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- isolation
5. Cable Tricep Extension (Overhead) - Rest: 1+ min
Guide: Cable Tricep Extension (Overhead) - Rest: 1+ min Guide
Type: isolation
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
6. Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min
Guide: Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x2,2,0-1 RIR)
Total sets = 23
- compound
1. Bulgarian Split Squat - Rest: 2+ min
Guide: Bulgarian Split Squat - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x2,2,1,1 RIR)
- compound
2. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x10 reps (4x2,2,2,0-1 RIR)
- isolation
3. Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min
Guide: Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- compound
4. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15
- isolation
5. Incline Cable Chest flye - Rest: 1+ min
Guide: Incline Cable Chest flye - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,1 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 4x8 reps (4x2,2,1,1 RIR)
Total sets = 24
- compound
1. Flat BB Press - Rest: 3+ min
Guide: Flat BB Press - Rest: 3+ min Guide
Type: compound
- 4x3 reps (4x2,1,1,1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x2,2,2,0-1 RIR)
- isolation
3. Leg Curl - Rest: 1+ min
Guide: Leg Curl - Rest: 1+ min Guide
Type: isolation
- 4x15 reps (4x3,2,2,0-1 RIR)
- isolation
4. Leg Extension - Rest: 1+ min
Guide: Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
5. Incline Crunch - Rest: 1+ min
Guide: Incline Crunch - Rest: 1+ min Guide
Type: isolation
- 4x15 reps (4x2,2,1,0-1 RIR)
- isolation
6. Reverse Crunch - Rest: 1+ min
Guide: Reverse Crunch - Rest: 1+ min Guide
Type: isolation
- 4x12 reps (4x2,2,1,0-1 RIR)
Total sets = 22
- compound
1. Leg Press - Rest: 2+ min
Guide: Leg Press - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x3,2,2,1 RIR)
- compound
2. Flat BB Bench Press - Rest: 2+ min
Guide: Flat BB Bench Press - Rest: 2+ min Guide
Type: compound
- 4x6 reps (4x2,2,2,1 RIR)
- compound
3. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15 reps
- compound
4. Pendlay Row - Rest: 2+ min
Guide: Pendlay Row - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x3,2,2,0-1 RIR)
- isolation
5. Lateral Raise Machine - Rest: 1+ min
Guide: Lateral Raise Machine - Rest: 1+ min Guide
Type: isolation
- 2x10 (2x3,2 RIR); 1xMR (1x0 RIR)
- isolation
6. DB Skull-crusher - Rest: 1+ min
Guide: DB Skull-crusher - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0-1 RIR)
Total sets = 21
- compound
1. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x4 reps (4x2,2,2,0-1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 3x10 reps (4x2,2,2 RIR), 1xMR (1x0 RIR)
- isolation
3. Leg Extension - Rest: 1+ min
Guide: Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x10 reps (3x3,2,1 RIR)
- isolation
4. Leg Curl - Rest: 1+ min
Guide: Leg Curl - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x3,2,1 RIR)
- isolation
5. Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min
Guide: Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0 RIR)
Total sets = 22
- compound
1. Sumo Deadlift - Rest: 3+ min
Guide: Sumo Deadlift - Rest: 3+ min Guide
Type: compound
- 4x6 reps (4x3,2,2,2 RIR)
- compound
2. Incline BB Bench Press - Rest: 2+ min
Guide: Incline BB Bench Press - Rest: 2+ min Guide
Type: compound
- 3x12 reps (3x2,2,1 RIR)
- compound
3. Chest Supported Row - Rest: 2+ min
Guide: Chest Supported Row - Rest: 2+ min Guide
Type: compound
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
4. Cable Lateral Raise (Narrow cables) - Rest: 1+ min
Guide: Cable Lateral Raise (Narrow cables) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- isolation
5. Cable Tricep Extension (Overhead) - Rest: 1+ min
Guide: Cable Tricep Extension (Overhead) - Rest: 1+ min Guide
Type: isolation
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
6. Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min
Guide: Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x2,2,0-1 RIR)
Total sets = 23
- compound
1. Bulgarian Split Squat - Rest: 2+ min
Guide: Bulgarian Split Squat - Rest: 2+ min Guide
Type: compound
- 4x6 reps (4x2,2,1,1 RIR)
- compound
2. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x2,2,2,0-1 RIR)
- isolation
3. Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min
Guide: Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- compound
4. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15 reps
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 4x8 reps (4x2,2,1,1 RIR)
Total sets = 24
- compound
1. Flat BB Press - Rest: 3+ min
Guide: Flat BB Press - Rest: 3+ min Guide
Type: compound
- 4x3 reps (4x2,1,1,1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 3x6 reps (3x2,2,2 RIR), 1xMR (1x0 RIR)
- isolation
3. Leg Curl - Rest: 1+ min
Guide: Leg Curl - Rest: 1+ min Guide
Type: isolation
- 4x12 reps (4x3,2,2,0-1 RIR)
- isolation
4. Alt. Single Leg Extension - Rest: 1+ min
Guide: Alt. Single Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x16 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
5. Incline Crunch - Rest: 1+ min
Guide: Incline Crunch - Rest: 1+ min Guide
Type: isolation
- 4x15 reps (4x2,2,1,0-1 RIR)
- isolation
6. Reverse Crunch - Rest: 1+ min
Guide: Reverse Crunch - Rest: 1+ min Guide
Type: isolation
- 4x12 reps (4x2,2,1,0-1 RIR)
Total sets = 22
- compound
1. Flat BB Bench Press - Rest: 2+ min
Guide: Flat BB Bench Press - Rest: 2+ min Guide
Type: compound
- 4x5 reps (4x2,2,2,1 RIR)
- compound
2. Sumo Deadlift - Rest: 2+ min
Guide: Sumo Deadlift - Rest: 2+ min Guide
Type: compound
- 4x8 reps (4x3,2,2,1 RIR)
- compound
3. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15
- isolation
4. Lat Prayer - Rest: 2+ min
Guide: Lat Prayer - Rest: 2+ min Guide
Type: isolation
- 4x12 reps (4x3,2,2,0-1 RIR)
- isolation
5. Lateral Raise Machine - Rest: 1+ min
Guide: Lateral Raise Machine - Rest: 1+ min Guide
Type: isolation
- 2x10 (2x3,2 RIR); 1xMR (1x0 RIR)
- isolation
6. DB Skull-crusher - Rest: 1+ min
Guide: DB Skull-crusher - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0-1 RIR)
Total sets = 21
- compound
1. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x5 reps (4x2,2,2,0-1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 3x8 reps (4x2,2,2 RIR), 1xMR (1x0 RIR)
- isolation
3. Leg Extension - Rest: 1+ min
Guide: Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x10 reps (3x3,2,1 RIR)
- isolation
4. Leg Curl - Rest: 1+ min
Guide: Leg Curl - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x3,2,1 RIR)
- isolation
5. Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min
Guide: Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x2,2,0 RIR)
Total sets = 22
- compound
1. Bulgarian Split Squat - Rest: 3+ min
Guide: Bulgarian Split Squat - Rest: 3+ min Guide
Type: compound
- 4x6 reps (4x3,2,1,1 RIR)
- compound
2. Flat BB Bench Press - Rest: 2+ min
Guide: Flat BB Bench Press - Rest: 2+ min Guide
Type: compound
- 4x3 reps (4x2,2,1,1 RIR)
- compound
3. Chest Supported Row - Rest: 2+ min
Guide: Chest Supported Row - Rest: 2+ min Guide
Type: compound
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
4. Cable Lateral Raise (Narrow cables) - Rest: 1+ min
Guide: Cable Lateral Raise (Narrow cables) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- isolation
5. Cable Tricep Extension (Overhead) - Rest: 1+ min
Guide: Cable Tricep Extension (Overhead) - Rest: 1+ min Guide
Type: isolation
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
6. Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min
Guide: Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min Guide
Type: isolation
- 3x15 reps (3x2,2,0-1 RIR)
Total sets = 23
- compound
1. Sumo Deadlift - Rest: 2+ min
Guide: Sumo Deadlift - Rest: 2+ min Guide
Type: compound
- 4x6 reps (4x2,2,2,1 RIR)
- compound
2. Overhead BB Press - Rest: 2+ min
Guide: Overhead BB Press - Rest: 2+ min Guide
Type: compound
- 4x3 reps (4x2,2,2,0-1 RIR)
- isolation
3. Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min
Guide: Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min Guide
Type: isolation
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- compound
4. Calf Press (Smith) - Rest: 1+ min
Guide: Calf Press (Smith) - Rest: 1+ min Guide
Type: compound
- 4x15 reps
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
Guide: DB Curl (Any variant) - Rest: 1+ min Guide
Type: isolation
- 4x8 reps (4x2,2,1,1 RIR)
Total sets = 24
- compound
1. Leg Press - Rest: 3+ min
Guide: Leg Press - Rest: 3+ min Guide
Type: compound
- 4x8 reps (4x2,2,1,1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
Guide: Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min Guide
Type: compound
- 3x5 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- compound
3. Romanian Deadlift - Rest: 1+ min
Guide: Romanian Deadlift - Rest: 1+ min Guide
Type: compound
- 4x12 reps (4x3,2,2,1 RIR)
- isolation
4. Alt. Single Leg Extension - Rest: 1+ min
Guide: Alt. Single Leg Extension - Rest: 1+ min Guide
Type: isolation
- 3x16 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
5. Incline Crunch - Rest: 1+ min
Guide: Incline Crunch - Rest: 1+ min Guide
Type: isolation
- 4x15 reps (4x2,2,1,0-1 RIR)
- isolation
6. Reverse Crunch - Rest: 1+ min
Guide: Reverse Crunch - Rest: 1+ min Guide
Type: isolation
- 4x12 reps (4x2,2,1,0-1 RIR)