The Best Workout Routine for Beginners **BUILD MUSCLE & LOSE FAT**
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- Опубликовано: 14 окт 2024
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Joe Delaney is my hero!
Day 1 (Horizontal Push/Pull)
Flat Dumbbell Press
Incline Dumbbell Rows
Pec Deck Fly
Reverse Pec Deck
Dumbbell Bicep Curls
Day 2 (Leg)
Leg Press
Seated Leg Curl
Leg Extension
Standing Calf Raise
Hyperextension
Day 3 (Vertical Push/Pull)
Pull Ups
Smith Machine Overhead Press
Straight Arm Pulldown
Machine Lateral Raise
Overhead Tricep Extensions
Anyone want to be a hero and label which of these exercises are compound and which are isolation? Sorry if thats a silly question. Wanting to know whether I'm going for 10 or 15 reps for each of these exercises as suggested. Thanks guys great community here 😀
@@wolvesayewe96first two of both upper days and first one of leg day are compound. The rest are isolation. (Compound are in the red boxes at the very end of the video)
@@BenHarrison-fj4ux cheers mate, appreciate that
@@wolvesayewe96if only one joint moves when you do the exercise then it’s not a compound - leg extension is just extending ur knee so that’s isolation - a squat uses ankles, knees and hips so it’s compound. Military press is shoulders, elbows so it’s compound. Triceps extension is just one (elbow) so it’s not compound. Just for examples.
A hero ❤💯
I'm 72 and have never been to a gym in my life 😂
But I recently got diagnosed with metabolic syndrome and so decided to lose weight and start exercising.
15Kg down and walking for 1 hour every day
Need to avoid muscle loss and found this very useful as a guide to the sort of equipment I should be using as a gym virgin 😂
Wish me luck 😊😇🙏
GOOD LUCK WOHOO YOU CAN DO IT 🎉🎉🎉❤❤❤🎉🎉🎉
Well done Stephen. It's never too late to start looking after your body. It's got you all the way to 72 years old! Continue to treasure it.
Bro this is awesome. Now can you do the INtermediate, and then the advanced lifter? Seriuosly this is fantastic. Thank you.
I mean he kind of mentions how to advance from the beginner stage to intermediate by adding sets and frequency of the workout...however it does feel a little "beginner intermediate" than "advanced intermediate" but if you're close to being advanced you're likely not looking for workouts from RUclips but are rather making your own routine (or one with a professional that you've been working with for a while).
@@harootkerolian actually, you’re right on all points I agree. Even still I’d like him to just make the series complete with intermediate vid and advanced vid lol
Editing is top notch on this Joe. This video came at a great time when I needed to get back to the gym so thank you
This video came at the right time. It’s safe and effective for me after ten years away from the gym. Thanks!
Updates about this split?
As a noob in the gym after training calisthenics for years at home i really appreciate this video, thanks.
Thank God, been looking for beginners plan, thank you for providing each exercises holy!
Always solid advice Joe! Props to the gfx / editing crew too as they're always on point!
Joe Delaney is my hero
Guys there is a new guide from transforming physique. It's amazing. So much information for bulking from workout to nutrition guide, i can't believe it. These guys transform the game of bulking,this guide save my life.
Everyone! Come quick and call the newspapers forget the war in Ukraine and the genocide in Palestine , there is a new guide to build physique, unless you discovered the Internet yesterday there is no reason to be so enthusiastic
@@RGK147why are you crying about this on a fitness video lmao
@@Behindtheseams1 you missed the point smoothbrain
@@RGK147 did someone rail your mom or something? Go touch grass, get off reddit
Ha Ha
I actually loved this idea of splitting the training sessions. I'm really considering using these guidelines to my own training and use those rest days for some running training, since I wish to one day be able to run a 5k or more. I think this split will feel like heaven and I'll probably not feel sore at all, which is why I'm considering using those rest days to be on the treadmill doing some cardio. Thank you Delaney. You are an absolute legend mate.
Literally started the gym yesterday so I appreciate this !
How are you doing?
Joe Delaney is my hero. Seriously massive thanks for this video
Been going to the gym for years with mild progress, defiantly due to training like hell getting sick of it stopping for 2 weeks etc. Guna tame it right back and follow this routine, looks so simply magnificent, thanks Joe I am this way inclined ❤
Your video editing is impressive man. Been watching your video since the long hair days. Solid channel to this day 🔥
Thank you for creating and sharing this routine, Joe! I am relatively new to lifting and was looking for a new program and am excited about trying this one.
Love this channel! Thank you, Joe!
Love the consistency recently
Since we're here talking about exercise selection, if somebody knowledgeable and not short on time wants to give suggestions on my workout routine, I'd appreciate it.
I workout 5 times a week, each time about 60 - 80 minutes.
For all my exercises I start with a 20 - 60% warmup of 10, then 2 max weight sets of 4 - 6, and then couple 75 - 85% sets of 8 - 12.
Legs:
Squat - 3 warmup sets, 2 max weight sets, 3 regular sets
Seated calf raise - 1 warmup set, 2 max weight set, 2 regular sets
Deadlift - 3 warmup sets, 2 max sets, 3 regular sets
Seated leg curl - 1 warmup set, 2 max sets, 2 regular sets
Shoulders:
Standing overhead barbell press - 3 warmup sets, 2 max sets, 3 regular sets
Reverse machine fly - 1 warmup set, 2 max sets, 2 regular sets
Cable lateral raise - 1 warmup set, 2 max sets, 2 regular sets
Dumbbell front raise - 1 warmup set, 2 max sets, 2 regular sets
Back:
Bent over barbell row - 3 warmup sets, 2 max sets, 3 regular sets
Cable face pull - 1 warmup set, 2 max sets, 2 regular sets
Lateral pull - 1 warmup set, 2 max sets, 2 regular sets (I plan to switch to pullup when I build more strength)
Hanging knee raise - 4 sets of max reps
Chest:
Barbell bench press - 3 warmup sets, 2 max sets, 3 regular sets
Machine pec fly - 1 warmup set, 2 max sets, 2 regular sets
Incline dumbbell press - 1 warmup set, 2 max sets, 2 regular sets
Decline sit-up - 1 warmup set, 2 max sets, 2 regular sets
Arms:
Tricep dips - 3 warmup sets, 2 max sets, 3 regular sets
Tricep rope pushdown - 1 warmup set, 2 max sets, 2 regular sets
Seated incline bicep curl - 1 warmup set, 2 max sets, 2 regular sets
Wrist curls (on a bench, palms down) - 1 warmup set, 2 max sets, 2 regular sets
Wrist curls (on a bench, palms up) - 1 warmup set, 2 max sets, 2 regular sets
If you got here, thanks for taking the time bro 👊
@jaroslavsvaha6065
I took your exercises and supersetted them to optimise time spent in the gym and maximize recovery.
This will allow you to hit everything in the week but with more recovery time for maximal gains. Exercise selection is fairly good - I added in some back exercises.
_Exercises grouped together are a superset_
You can still do 3 warm up sets at 20 - 60% if you want. Or you may choose to just do two warm up sets at approx. 40 - 50% (if you feel comfortable with this).
Then continue on with your 2 max weight sets at 4 - 6 reps followed by your 2 sets of 75 - 85% at 8 - 12 reps.
This makes 6 sets total per exercise (4 working sets).
Here is what it looks like:
DAY 1 *Shoulders + Legs*
DAY 2 _Abs + Cardio + Stretching_
DAY 3 *Chest + Arms*
DAY 4 _Abs + Cardio + Stretching_
DAY 5 *Back*
DAY 6 Rest day
DAY 7 Rest day
*DAY 1: Shoulders + Legs*
Overhead Press
Squat
Reverse fly
Front raise
Seated Leg Curl
Lateral raise
Deadlift
*DAY 2: Abs + Cardio + Stretching*
• Decline sit up
• Hanging knee raise
• Cardio of choice
• Stretching (_Strength Side channel can show proper stretching_)
*DAY 3: Chest + Arms*
Dips
Wrist curls palm down
Rope pushdown
Bench Press
Incline bicep curl
Wrist curls palm up
Pec fly
Incline dumbell press
*DAY 4: Abs + Cardio + Stretching*
• Decline sit up
• Hanging knee raise
• Cardio of choice
• Stretching (Strength Side channel can show proper stretching)
*DAY 5: Back*
Lat pulldown
Romanian deadlift
Bent over row
Roman Chair
Pull ups
Dumbbell shrugs
This is really great. It's also really close to what I'm already doing. Thank you!
Not a beginner but I genuinely think Joe is onto something with this horizontal and vertical split 🤔
Great instruction as always. I really enjoy these, as well as the app. Keep it coming!!!
... and yes, Joe Delaney is my hero!!
Great instruction as always. I really enjoy these, as well as the app. Keep it coming!!!
... and yes, Joe Delaney is my hero!!
So, I gave this training routine a try this week and I'd say my feedback is pretty positive about it. I did choose the rest days as my days to do some cardio work, mainly walking/running on the treadmill, but this didn't make me feel any weaker or sore for the following day. Overall, I like the fact that this routine promotes a short amount of time spent in the gym, while making sure you hit the main muscles multiple times, being with compound movements or not, and the fact that having the muscles split that far apart means I can load up the weights a lot more and not feel sore afterwards. Also, I liked that we can use the same machine for multiple exercises, minimizing the amount of time spent going around the gym or loading the machines with plates.
I'm going to stick with this routine for a month or two, and see if by the end of it, I still see those benefits. One thing I have to start doing is tracking the weights I use for the exercises. I tend to get lost many times and go "experimenting" with different loads.
Thank you again Joe, for this absolute banger of a workout. Cheers.
So how did it go
It’s been 9 months any updates?
Hey, so it's been 9 months since I started using this routine, but there were 3 months without hitting the gym due to being ran over by a car. I've been doing pretty much the same as when I stopped since then, but with a few variations, mostly because I felt better with other exercises.
When I started this routine, my main focus was on fat loss and that I am achieving. Started with 100 kg and I'm down to 88 kg as of today. Still a long ways away from my goal and ideal weight for my height, 1.75m.
For the first split, I like to do inclined and flat dumbbell press in alternated days. I also chose to do chest supported rows on the machine for convenience, since we have this machine here. Also allows me to load up more weight and removes any need for balance on the bench.
Pek Deks and reverses are still one of my favorites of the week. No change there. I changed the dumbbell curls for some laying down dumbbell curls, thanks to Dr. Mike's recommendations. It hits the biceps like a freaking truck at the end of the workout.
Leg days changed the most, I think. I prefer to do free bar squats to feel more the glute activation. Of course I can't load it as much as with a leg press, but I don't mind. I think it's a good exercise to also develop more explosiveness on my quads. I also added some adductors and abdcutors in the middle, and some seated calf raises. I removed hyperextensions because I didn't feel good while doing it and the machine here is a bit wobbly, so I don't feel safe.
Last split I do some lat pulldowns and I changed the triceps exercise because of the difficulty to get to the position to properly do the exercise.
Overall I do 4 sets per exercise and I've been able to load up more and more each week. I really love having different muscles being hit the same day, meaning the next exercise will have a 'fresh' muscle to work with. I do miss having some abs exercises, but I incorporated them on my karate classes 4x a week, so It's okay.
I'm still doing some cardio on the treadmill each other day and I've been walking and staying more active to help with my weight loss goal.
I'm hoping to be able to do 5 sets of each exercise in a few months when I feel stronger. Right now, 4 sets feels perfect.
Could not recommend more this routine. With a few changes and some variations each week, the workout doesn't feel boring, doesn't take too long to complete and I feel well accomplished after the workout, so that's a plus to me.
Joe Delaney is my hero indeed!
Aaahhh!!! This is the first time I've seen the PPL split into horizontal and vertical. Makes a lot of sense! Loved it!
As a detrained athlete that hans't lifted in over a year, this is a brilliant start to get me back in. I used to spent 2 hours in the gym hitting 8 exercises with 4-5 sets. When I went to the gym and did this workout, it felt really good. A nice calm way to get back into the gym
been praying for this exact vid from you Joe 🙏 Just finished watching it and it's literally perfect (except my gym doesn't have a seated hamstring curl just a lying one which I hate) - will start this plan from my next sesh ❤ 1 thing, where would you fit in ab training?
Hey Joe thanks 🙏 for amazing videos and it’s my first time at the gym 🏋️♀️ so need some inspiration so thx and great 👍 job with your body. Take care maté cheers// J 🇸🇪
As somebody who's been half-heartedly in the gym for a while without any routine, I've just started to take it seriously and I'm so glad you've uploaded this🤝💪😤
Have you got his app? Wondering to get it because I am the same as you but can't seem to get my own routine sorted
Amazing quality in the last few videos
I've been doing a 3 day full body workout with two alternating workouts (ABA etc) and on my best weeks 2 core days in between.. rest days sprinkled in as needed. I was lookin to jump to a PPL split but might have to give this routine a try. I'm old and still a newbie.. your workout def seems doable and allows for sufficient recovery which is optimal. Thanks brother!
I’m not a newbie. But I am old and this workout appeals to me. 😂
I do personally really enjoy PPL, mainly because you get a mad pump from grouping chest & shoulders together 🤣, but I do feel like my front delts get absolutely toasted on those push workouts...
Edit: I was following PPL up until the last few weeks, and have now switched to something resembling that 5-day split at the end of the video, mainly because I wanted to focus more on legs and I think 2 lower days for every 3 upper days is more balanced than the 1:2 ration you get with PPL.
How do you feel about PPL + Fully body for a 4 day split?@@JoeDelaneyy
@@JoeDelaneyy I would like to build muscle but have basic, minimal equipment at home. Can you share workout options for people like me?
Thanks for this workout plan Joe, really well rounded and explained 🙏
For the moment I have a classic PPL routine with kind of the same exercices and order of yours, because it's realy flexible for me with my 2 volleyball training but I'm gonna have a try of the horizontal push/pull and the vert, to have more hit on the same muscle group in a week ! 💪
I’m not a beginner but I’m currently struggling with light bruised rib for the last 4-5 weeks. After 4 weeks of rest I feel like it’s way too much to do a full push or pull day, so I’m actually really glad for this simple routine. I’ll probably use this (and tweak it a bit as I’m trying to avoid any type of free weight movement) until I’m fully recovered, thanks!
Bro this is awesome. Now can you do the INtermediate, and then the advanced lifter? Seriuosly this is fantastic. Thank you.
Love this channel! Thank you, Joe!
Excellent video! Highly informative and insightful. Really loved watching it thoroughly. Incredible work. This is premium quality information! You’re a huge inspiration. Keep up the great work! Appreciate the amazing and phenomenal content. Thank you! I’m quite grateful for all the helpful content you make for us and the effort you put into it is quite commendable. 💪🙏👍
Great video, great breakdown! Joe will never see this comment, but it would be great to have a version of this video that covers as much of this as possible, bur for at-home with NO equipment, or very lil equipment (I only have a 3-stage bench & dumbbells, and a pull up bar).
Just the video i was after Joe, thank you very much, mate. Have a great Christmas & New Year lad!
Excellent video and probably the best and most beginner-friendly split workout for beginners. With some adjustments, this would also work for advanced lifters! Thanks Joe! I've been using your Full Body Training V2 routine and have been seeing great results.
Will be using this for the new year! thank you for the easy to understand tutorial/explanation
how's progress?
how has it been bro?
Great video mate! All clearly explained
Always great content joe!!
Thank you for creating and sharing this routine, Joe! I am relatively new to lifting and was looking for a new program and am excited about trying this one.
I've never even thought about vertical and horizontal upper body workouts, very interesting!
Thanks for this - nearly 50 and giving it a go! I found the Seated OHP on the Smith Machine really hard btw...could only manage the bar initially, not sure if doing it right!
Thank you for this video. It condenses a lot of expertise and is immediately actionable. Excellent ! (PS: Would you recommend a warm-up beforehand, and if so, what would that look like? thank you very much)
Always good advice. Enjoy
Top tier content. As always.
Thank you Joe. I've really appreciated your input over the years and watching you grow as a person.
Winter arc is upon us boys, Lets get it!
You’re my absolute favorite RUclipsr, thanks for all the advice about life and fitness. I feel like I’m listening to a friend every time I watch one of your videos
Great information here, Joe. Even as someone who's been training over 10 years I found some value.
Got my membership this week!
It’s said that whatever split you do as a beginner you’ll make gains, but you state why this routine is better. I personally follow PPL but when I finish the first year of consistent training, maybe I’ll switch. Thanks for the info Joe!
Great video! Time to get back to my spaniel and 6% variable.
Hey Joe, really a big fan. I have a question that I can't find an answer for:
After an 8 month cut on 2400 calories playing soccer 2x a week, 4x gym a week, my mood was mostly terrible and I was weak.
After losing 10kg, I came back to maintenance, then my strength skyrocketed, mood became great, but my calories shot up to 3900 calories a day. I am gaining 1kg a week cant stop it.
If I don't eat 3900 calories (where I feel satisfied), I will wake up at 5am hungry and nothing can fix it if I don't eat. But when I do eat 3900, I sleep straight, life is great.
What is happening to me? I can't stop this. I tried to cut 200 calories, but I will become so irritable that I can barely sleep.
thanks!
Great vid as always
Important to have the basics in mind!
So I shouldn’t over do it on the first week. Thanks for that advice. I felt very overwhelmed
Great video! The horizontal-vertical split is a great idea.
One thing, though: you barely mention rests between exercises and sets. That's something beginners really need to know.
While I'm here, what's your view on Reverse Pyramids and Myo reps? Could they fit into this beginner workout?
Yeah, I should have made a quick note on rest times really, but it's hard to fit everything into every video (I have mentioned them a lot in various other videos).
I would err away from reverse pyramids for complete beginners, just because it makes tracking a bit more complicated and I think straight sets with fixed reps/weight is the best starting point on that front.
Myo-reps would definitely be useful from a time/convenience standpoint, and also from the POV that they are probably more fun/engaging to do that straight sets (which might seem boring to people who haven't got into lifting).
Nice one Joe! Beginner here aswell (training for 6 months now). I like to train 4 days a week, and have been struggling with my routine before. Lately I've noticed that I do well on a Push/Pull routine with Legs build into those Push/Pull days. So day 1 and 3 Push/Front Legs, and day 2 and 4 Pull/Back Legs. For now it feels nice. But I'm really going to keep this routine in mind, thanks buddy!
Same, except for me I’ve never really gotten into a routine and I think that’s why I’m struggling too see progress so I still very much see myself as a beginner so hopefully this helps!
Just done week one, and have some observations. First... I'm weak as shit!! Second.. apart from tensing the core to stabilise movement, there is no ab work and I already feel my lower back taking the strain after the extensions with no direct counter to that movement on the front. Third... Maybe just because I'm weak and new to this structure, but I felt day three was so tricep-heavy - so much so that when I got to the final tricep extensions they were absolutely fried. Otherwise, really quick and easy in the gym to complete
Hey Joe, nice video. I have a question. I am doing almost all the exercises you mentioned but I have a different workout plan. It consists of 2 full body workouts (Session A and B). I prefer my way because I can maintain it. It's the only way for me to never miss a workout. When I start splitting them into pull, pull, legs, or horizontal-vertical, upper-lower, etc. I am never able to follow these programs. I get bored, and mentally frustrated that I destroyed myself for a couple hours in the gym and still haven't worked out my legs for example. Can you take a look at my sessions and tell me what you think? I do Session A - take a rest day - then Session B - take a rest day, and repeat.
Session A:
Barbell bench press
Pull Ups (band assisted when I can't reach my reps)
Squats
Hamstring Curls (machine)
Calf raises (seated or standing)
Shoulder press (machine or dbs)
Cable Face pulls
Dumbbell Bicep curls
Session B:
Inclined barbell bench press
Horizontal row (cable or barbell)
Deadlifts
Bulgarian Split Squats with Kettlebel
Cable chest flies
Lateral Raises
Tricep extensions
Reverse Peck deck
Hanging leg raise (abs)
Hyperextensions
That's my magic. Can't wait to hear your advice!
Love how you turned the 3-day routine on its ear by not just defaulting to 3 full body days like most on RUclips. Although I think there's a bit of an imbalance for intermediates to push 20 sets for their upper body parts while only keeping their legs to 10 sets...probably better to have legs go one set more than the upper body because of the less frequency to allow some more balance for later on (starting 2x upper days and 3x leg day and moving up to 4x upper days and 5x leg day)
Not sure I follow how/where there would be 20 sets for upper body parts but only 10 for leg muscles? Unless you are grouping lats/traps and counting things like front belts in chest movements...? Lemme know 😁
@@JoeDelaneyy I guess my argument is while you’re hitting your chest and back from different angles, there’s still some overlap…is there not? Like Lats aren’t primary in the row and back fly but they are hit in both movements to a degree and are hit heavy in vertical day…or chest for instance is hit on horizontal day twice but the ohp also hits the chest on vertical day so again it can be hit up to 15 times with your progression. I guess my criticism is more general muscle groups than the nuanced specifics if you’re looking at only the target muscles hit vs overall muscles hit. Not trying to troll here, just nit picking really…you’re still our hero Joe and I think the idea of building a program around these 6 movements is brilliant. I’m excited to give it a go in my next cycle and I’ll likely report back with a different perspective, I’m too busy to do anything more than a 3 day split and this breaks the monotony of most 3 day programs out there so kudos for the great work.
Been watching for a while, always great advice. When doing a set of 3 are you working through each exercise once and going through it three times, or resting between each exercise and doing three in a row? Does it matter either way?
He's great. Just curious about your thoughts on the pressure on the joint during leg extensions (quad)? Divisive move similar to the cable crunch. Shear force on the knee but I've seen so many people do it "right". Thoughts & your experience with it? Been trying to find an answer from some of my faves but none of them talk about it
Great video Joe. I also DM'd you about it, but how do you deal with injuries? Dealing with some shoulder shit atm.
"Joe Delaney is my hero! Whoo!!"
Hey Joe love your channel , I don't see the link for the more advanced exercise after we pass the beginner stage ?
very interesting!!! I will pass this video to my friends who are starting to do exercise.
Heck yeah! Thanks Joe.
I really like this routine. Do you have the 5 day routine written out anywhere? I would like to see this as a five day.
Brilliant video, many thanks for it! A few question: You first do ALL the sets of one particular exercise before moving on to the next exercise, right? How long do you pause between sets? And should one include an exercise for the abdominal muscles at one day?
Correct
Joe Delaney is my hero! 💪
Brand new to the gym to lose weight whilst gaining muscle. I’ve only done the leg day so far, did everything in the video and my legs are still sore 4 day later although I felt like I’d not done that much at the gym! 😂 was only in there 30 mins but man was it a good workout! Looking forward to my first push day tomrorow
I respectfully disagree. I don’t think this is a bad routine by any means but this type of routine is something someone looking for just general fitness could do or someone 50+ years old lol.
I personally think a beginner would get more benefit from doing full body twice a week (most people will say three). And focusing on barbell compounds.
Something like:
Day 1
Squat, Bench, Pendlay Row 3 x 8
Barbell Curls/Tricep Rope Pushdowns in a superset 3x10
Day 2
Romanian Deadlifts, Incline Bench, Lat Pulldowns 4 x 8
Then superset them arms again
If you want a third day in between, incorporate some ab work, calf raises, and hit the shoulders directly.
Just my opinion though!
How do you choose the weight to start with? And how many sets/reps am i aiming to do? Im a beginner ive never consistently worked out and im really skinny. Open to anyones opions/advice!😊😊
I've literally just started myself I've been trying 3 sets of 7 reps. Using 7.5kg weight for set 1 then 10kg for set 2 then back to 7.5kg for set 3 till failure.
With a bit of adaptation it will do magic for me.
Thankyou
That young skinny Joey Delaney picture that pops up once every few videos , cracks me up every time i see it😂😂
One time, I did biceps instead of triceps on a Push day and wow I felt my biceps work more. Maybe it's time I try this vertical/horizontal split.
I started with a similar routine, got me hooked 😂
Yes yes!
This is great but in reality, not every gym is going to have all these machines an it can get annoying waiting around to use one. I personally prefer options that involve bodyweight, freeweights and resistance bands. Added benefit of being able to do them at home if needed.
I'm a beginner and I'm doing a full body routine 3 days a week and some cardio or sport in the rest days with mobility training, I do full-body bc for me is easier to follow
Thanks for this Joe. Would this workout be ok for someone that’s new to weights but also does a fair bit of cardio? I run 2-3 times a week and cycle 4-5 times also (some are double days or sessions). Would you do legs on a run day to max the following rest day or maybe double up on the UB day?
Cool video bro,which software did u use to animate this video?
Yes yes now, a comment for le algorithm
Great! Thank you!
I'd consider myself just above beginner as I've been training for a year now, and do 3 full body days and try and do 2 pull, 2 push and 2 leg compound movements before doing any isolation exercises if I have time
Pretty long workouts! How many sets are you doing for those first 6 (SIX!?!?!) compounds?
Coincidentally, I am in exactly the same scenario/training as @thesea4120. I usually do 3 sets, sometimes one extra as a warm-up set.
Love the video as always Joe. I have a quick question about the app. I've been using it for about a year now and recently an update came out and it removed the ability to save a swapped exercise during a workout. Is there a reason for that?
Thank you for this video ,
can you please mention how many set and reps ?
great opening graphics bro
Thank you king 🤲🏽
My boy’s starting body is my goal lol
As a beginner / someone who wants to start soon this perfect. Thanks! I've got only one question: One leg day per week seems so low/less (don't know the word :/ but you get the idea). Should you at least have 2 leg days, because otherwise you 'hot your muscles' there only once a week?!
If you're only training 3x per week, you are only going to hit some muscles 1x/week. You could hit everything 2x/week if you did a full body split, but you would only end up doing similar total volume unless you wanted your workouts to be very long.
6:25 I always assumed this was the reverse
im gonna use this even though im not a new lifter but i began running and im doing that alot so this program will fit right in with my running to hopefully keep my muscles and not "run them off" lol...gonna do 5sets of each exercise right away though. thx mate, perfect inspiration !
Updates?
How about a plan / split for those in a rush: eg 25-45 min workouts 4-5x weekly.
Started a new job with hours 8am - 11.40pm so don’t have much time besides in the mornings
this Split is withing that time frame. i would also recommend looking up red delta project micro workouts
this Split is withing that time frame. i would also recommend looking up red delta project micro workouts
Tnx for this one! Perfect!