Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020.
This is the spreadsheet that was shared for free on the YouTube video linked below.
- Lifts are in a specific order to help reduce fatigue. Try to complete them in the order in which they appear in the spreadsheet.
- Volume per muscle group per workout will likely be lower than you’re used to. This is to be expected, as the training frequency is higher.
- You can tweak the muscle group frequency to meet your own personal physique goals. If a certain body part is lagging and you don’t think it’s adequately represented here, feel free to dial it up. The opposite applies too.
- You don’t necessarily need to train 5 days per week on this program, but it is how Joey chose to organize his training. If fewer days are used, the same percentage of total sets per muscle group should still be aimed for. This is explained more in the video below.
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 training block C is completed you can begin block A again.
The main difference between blocks is that there is a reduction in volume as you progress from block A to block B to block C. There are also some exercises rotated in/out – these are highlighted in red on the “Block B changes” and “Block C changes” tabs. These tabs exist only 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.
VIDEO: Full Body Split Routine Overview by Joey D
To best understand the program, I recommend you watch this video from Joe Delaney.