Joe Delaney's Upper/Lower Program
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
In this program you will see a lot of time RPE mentioned. So what is RPE?
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
- 0 – Nothing at all
- 0.5 – Just noticeable
- 1 – Very light
- 2 – Light
- 3 – Moderate
- 4 – Somewhat heavy
- 5 – Heavy
- 6
- 7 – Very heavy
- 8
- 9
- 10 – Very, very heavy
HOW TO PERFORM THIS PROGRAM?
When you start following this working routine, the exercises from the first week should be done for 3 weeks (week 1, week 2 and week 3), the exercises from the second week should be done same for 3 weeks (week 5, week 6 and week 7) and the exercises from the third week should be done for 2 weeks (week 9, week 10). So you should probably deload or take it easy for week 4 and week 8.
Rest is in seconds.
LOWER BODY day after week 5 has different order of exercises. Click on TAB Week 5 to check the new order.
ALL OTHER DAYS have same order of exercises however different repetitions/sets for different weeks.
WHAT RPE SHOULD I DO?
For this program, for all exercises you do:
- set 1: RPE = 7
- set 2: RPE = 8
- set 3: RPE = 8
- set 4: RPE = 8/9
- set 5: RPE = 9/10
WHAT IS MR AND DS?
MR stands for Maximum reps using the same weight as was used in the previous set.
DS aka dropsets, descending sets, strip sets, the multi-poundage system the stripping method, triple-drops, down the rack, or running the rack is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.
Workout Schedule
LOWER BODY
- isolation
1. Leg Extension - REST 90s
Guide: Leg Extension - REST 90s Guide
Type: isolation
- 2x12, 2x10, 1xMR
- isolation
2. Ham Curl (lying) - REST 90s
Guide: Ham Curl (lying) - REST 90s Guide
Type: isolation
- 2x12, 2x10, 1xMR
- compound
4. Romanian Deadlift - REST 120s
Guide: Romanian Deadlift - REST 120s Guide
Type: compound
- 2x12, 2x10
- isolation
5. Calf Isolation (Likely alternating weekly between straight and bent leg) - REST 90s
- 2x15, 2x12, 1xMR
6. Free Exercise
- Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges
UPPER BODY
- compound
1. Flat DB Press - REST 120
Guide: Flat DB Press - REST 120 Guide
Type: compound
- Week 1: Week (1-3): 2x12, 2x10, 1xMR
- Week 5: Week (5-7): 2x10, 2x8, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- compound
2. Machine row (Paused at bottom, chest pad close enough to rest weight on stack) - REST 120
- Week 1: Week (1-3): 2x12, 2x10, 1xMR
- Week 5: Week (5-7): 2x10, 2x8, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- compound
3. OHP - REST 120
Guide: OHP - REST 120 Guide
Type: compound
- Week 1: Week (1-3): 2x10, 2x8, 1xMR
- Week 5: Week (5-7): 2x8, 2x6, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- compound
4. Pull-Up (bodyweight, no straps until set 4. Pause with feet on step/floor between reps on set 5) - REST 120
- Week 1: Week (1-3): 2x15, 1x12, 2xMR
- Week 5: Week (5-7): 2x10, 2x8, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- compound
5. Incline BB Press - REST 120
Guide: Incline BB Press - REST 120 Guide
Type: compound
- Week 1: Week (1-3): 3x8, 1xMR
- Week 5: Week (5-7): 3x8, 1xMR
- Week 9: Week (9-10): 3x6, 1xMR
6. Free Exercise
- Likely lat prayer or rear delt fly
ISOLATION & ABS
- isolation
1. DB Curl (Reps given as total,alternately) - REST 90
Guide: DB Curl (Reps given as total,alternately) - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 2x16, 2x12
- Week 5: Week (5-7): 2x20, 2x16
- Week 9: Week (9-10): 2x16, 2x12
- isolation
2. DB Skullcrusher - REST 90
Guide: DB Skullcrusher - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 2x12, 2x10
- Week 5: Week (5-7): 2x10, 2x8
- Week 9: Week (9-10): 2x8, 2x6
- isolation
3. Preacher Curl (Using EZ bar) - REST 90
Guide: Preacher Curl (Using EZ bar) - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 2x12, 2x10
- Week 5: Week (5-7): 2x10, 2x8
- Week 9: Week (9-10): 2x8, 2x6
- isolation
4. Overhead Cable Extension (Using rope) - REST 90
Guide: Overhead Cable Extension (Using rope) - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 2x12, 2x10, 1 x MR-DS(Drop sets)
- Week 5: Week (5-7): 2x10, 2x8, 1 x MR-DS(Drop sets)
- Week 9: Week (9-10): 2x8, 2x6, 1 x MR-DS(Drop sets)
- isolation
5. DB Lateral Raise - REST 90
Guide: DB Lateral Raise - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 2x15, 2x12
- Week 5: Week (5-7): 2x12, 2x10
- Week 9: Week (9-10): 2x12, 2x10
- isolation
6. Lateral Raise Machine - REST 90
Guide: Lateral Raise Machine - REST 90 Guide
Type: isolation
- Week 1: Week (1-3): 1x12, 1xMR-DS (Drop Sets)
- Week 5: Week (5-7): 1x12, 1xMR-DS (Drop Sets)
- Week 9: Week (9-10): 1x12, 1xMR-DS (Drop Sets)
- isolation
7. Decline Crunches (Increase gradient in latter sets) - REST 60
Guide: Decline Crunches (Increase gradient in latter sets) - REST 60 Guide
Type: isolation
- 4x15, 1xMR (FOR ALL WEEKS)
- isolation
8. Decline Reverse Crunches - REST 60
Guide: Decline Reverse Crunches - REST 60 Guide
Type: isolation
- 4x12, 1xMR (FOR ALL WEEKS)
LOWER BODY (Switched ORDER)
- compound
1. Squat - REST 90
Guide: Squat - REST 90 Guide
Type: compound
- Week 5: Week (5-7): 2x12, 2x10
- Week 9: Week (9-10): 2x8, 3x6
- isolation
2. Leg Extension - REST 90
Guide: Leg Extension - REST 90 Guide
Type: isolation
- Week 5: Week (5-7): 2x10, 2x8, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- isolation
3. Ham Curl (lying) - REST 150
Guide: Ham Curl (lying) - REST 150 Guide
Type: isolation
- Week 5: Week (5-7): 2x10, 2x8, 1xMR
- Week 9: Week (9-10): 2x8, 2x6, 1xMR
- compound
4. Romanian Deadlift - REST 120
Guide: Romanian Deadlift - REST 120 Guide
Type: compound
- Week 5: Week (5-7): 2x10, 2x8
- Week 9: Week (9-10): 2x8, 2x6
- isolation
5. Calf Isolation (Likely alternating weekly between straight and bent leg presses) - REST 90
- Week 5: Week (5-7): 2x12, 2x10, 1xMR
- Week 9: Week (9-10): 2x12, 2x10, 1xMR
6. Free Exercise
- Likely a unilateral press. E.g. Bulgarian split squats/walking BB lunges etc