Experience Level: Advanced , Intermediate
Weeks: 6
Periodization: Block Periodization
Meet Prep Program: No
Program Goal: Hypertrophy
Uses RPE: Yes
Uses 1RM Percentage(%): No
Joe Delaney’s 5-day full-body workout split is a bodybuilding routine focused on aesthetic goals and enjoyment in the gym. This workout represents Joe Delaney’s training style as of January 2020, derived from his personal training experience with various workout splits.
Spreadsheet
This is the spreadsheet shared for free in its own YouTube video.
Program Notes
- Lifts are in a specific order to help reduce fatigue. Try to complete them in the order they appear in the spreadsheet.
- Volume per muscle group per workout will likely be lower than you’re used to. This is expected due to the higher training frequency.
- You can adjust the muscle group frequency to align with your physique goals. If a certain body part is lagging, you can increase its frequency. Conversely, you can decrease it if needed.
- Training 5 days per week is not mandatory, but it’s how Joey chose to organize his training. If fewer days are used, aim for the same percentage of total sets per muscle group. This is further explained in the video below.
Program Structure
This 5-day full-body split is divided into 3 training blocks: A, B, and C. Each training block should be run for 2 weeks before moving to the next block. After completing training block C, you can start with block A again.
The main difference between blocks is a reduction in volume as you progress from block A to block B to block C. Additionally, some exercises are rotated in and out – these are highlighted in red on the “Block B changes” and “Block C changes” tabs. These tabs exist to make it easier to see which new exercises are added.
Program Term Glossary
Maximum Reps (MR)
Complete as many reps as possible using the same weight from the previous set.
Reps in Reserve (RIR)
The number of reps you could have performed after a set is completed. For example, if you complete a set of 10 reps and think you could have completed 3 more reps (a total of 13 reps), then your RIR = 3 reps.
This is similar to rate of perceived exertion (RPE). For example, an RPE of 8 is roughly equivalent to an RIR of 2, RPE 9 is roughly equivalent to RIR 1, and so on.