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.
Welcome to Joe Delaney Hybrid Full Body Split, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
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
- 4x10 reps (4x3,2,2,1 RIR)
Tips
- compound
2. Flat BB Bench Press - Rest: 2+ min
- 4x6 reps (4x2,2,2,1 RIR)
- compound
3. Calf Press (Smith) - Rest: 1+ min
- 4x15
- compound
4. Chest Supported Row - Rest: 2+ min
- 4x12 reps (4x3,2,2,0-1 RIR)
- isolation
5. Lateral Raise Machine - Rest: 1+ min
- 2x10 (2x3,2 RIR); 1xMR (1x0 RIR)
- isolation
6. Cable Tricep Extension (Pull-downs) - Rest: 1+ min
- 3x12 reps (3x2,2,0-1 RIR)
Total sets = 21
- compound
1. Overhead BB Press - Rest: 2+ min
- 4x6 (4x2,2,2,0-1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
- 4x10 reps (4x2,2,2,1 RIR)
- isolation
3. Leg Extension - Rest: 1+ min
- 3x10 reps (3x3,2,1 RIR)
- isolation
4. Leg Curl - Rest: 1+ min
- 3x15 reps (3x3,2,1 RIR)
- isolation
5. Chest Fly (Pec deck or cables as preferred) - Rest: 1+ min
- 3x12 reps (3x3,2,2 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
- 3x12 reps (3x2,2,0 RIR)
Total sets = 22
- compound
1. Sumo Deadlift - Rest: 3+ min
- 4x8 reps (4x3,2,2,2 RIR)
- compound
2. Flat BB Bench Press - Rest: 2+ min
- 3x12 reps (3x2,2,1 RIR)
- compound
3. Chest Supported Row - Rest: 2+ min
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
4. Cable Lateral Raise (Narrow cables) - Rest: 1+ min
- 3x15 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- isolation
5. Cable Tricep Extension (Overhead) - Rest: 1+ min
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
6. Free Abs Exercise (Any ab focused exercise) - Rest: 1+ min
- 3x15 reps (3x2,2,0-1 RIR)
Total sets = 23
- compound
1. Bulgarian Split Squat - Rest: 2+ min
- 4x8 reps (4x2,2,1,1 RIR)
- compound
2. Overhead BB Press - Rest: 2+ min
- 4x10 reps (4x2,2,2,0-1 RIR)
- isolation
3. Rear Delt Flye (Cables or reverse pec deck as preferred) - Rest: 1+ min
- 3x12 reps (3x3,2,2 RIR), 1xMR (1x0 RIR)
- compound
4. Calf Press (Smith) - Rest: 1+ min
- 4x15
- isolation
5. Incline Cable Chest flye - Rest: 1+ min
- 3x12 reps (3x3,2,1 RIR)
- isolation
6. DB Curl (Any variant) - Rest: 1+ min
- 4x8 reps (4x2,2,1,1 RIR)
Total sets = 24
- compound
1. Flat BB Press - Rest: 3+ min
- 4x3 reps (4x2,1,1,1 RIR)
- compound
2. Pull-up (Weighted or assisted to achieve RIR for given reps) - Rest: 2+ min
- 4x8 reps (4x2,2,2,0-1 RIR)
- isolation
3. Leg Curl - Rest: 1+ min
- 4x15 reps (4x3,2,2,0-1 RIR)
- isolation
4. Leg Extension - Rest: 1+ min
- 3x8 reps (3x2,2,1 RIR), 1xMR (1x0 RIR)
- isolation
5. Incline Crunch - Rest: 1+ min
- 4x15 reps (4x2,2,1,0-1 RIR)
- isolation
6. Reverse Crunch - Rest: 1+ min
- 4x12 reps (4x2,2,1,0-1 RIR)