Joey D - Full Body Split

Notation
MR Maximum reps using the same weight as was used in the previous set.
RIR Reps in reserve. The number of extra reps you could perform when you have completed t
RIR 0-1 Can complete the set, but probably couldn't complete another full rep.
– No RIR value is given
There is no set to perform. Move onto next exercise.
 previous set.
orm when you have completed the set. I.e. the number of reps away from 'failure'.
other full rep.
 JOEY D - Full Body Split
Day 1 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Leg Press N/A 3 10 2
Flat BB Bench Press N/A 2 6 2
Calf Press (Smith) N/A – 15 –
Chest Supported Row N/A 3 12 2
Lateral Raise Machine N/A 3 10 2
Cable Tricep Extension N/A 2 12 2

Day 2 Total sets = 21

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Overhead BB Press N/A 2 6 2
Pull-up N/A 2 10 2
Leg Extension N/A 3 10 2
Leg Curl N/A 3 15 2
Chest Flye N/A 3 12 2
DB Curl N/A 2 12 2

Day 3 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Sumo Deadlif N/A 3 8 2
Flat BB Bench Press N/A 2 12 2
Chest Supported Row N/A 2 8 2
Cable Lateral Raise N/A 3 15 2
Cable Tricep Extension N/A 2 8 2
Free Abs Exercise N/A 2 15 2

Day 4 Total sets = 23

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Bulgarian Split Squat N/A 2 8 2
Overhead BB Press N/A 2 10 2
Rear Delt Flye N/A 3 12 2
Calf Press (Smith) N/A – 15 –
Incline Cable Chest flye N/A 3 12 2
DB Curl N/A 2 8 2

Day 5 Total sets = 24

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Flat BB Press N/A 2 3 1
Pull-up N/A 2 8 2
Leg Curl N/A 3 15 2
Leg Extension N/A 2 8 2
Incline Crunch N/A 2 15 2
Reverse Crunch N/A 2 12 2
Set 2 Set 3 Set 4 Rest Period
Exercise Notes
Reps RIR Reps RIR Reps (minutes)
10 2 10 1 10 2+ -
6 2 6 1 6 2+ -
15 – 15 – 15 1+ -
12 2 12 0-1 12 2+ -
10 0 MR 1+ -
12 0-1 12 1+ Pull-downs.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
6 2 6 0-1 6 2+ -
10 2 10 1 10 2+ Weighted or assisted to achieve RIR for
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec deck or cables as preferre
12 0 12 1+ Any variant.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
8 2 8 2 8 3+ -
12 1 12 2+ -
8 1 8 0 MR 2+ -
15 1 15 0 MR 1+ Narrow cables.
8 1 8 0 MR 1+ Overhead.
15 0-1 15 1+ Any ab focused exercise.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
8 1 8 1 8 2+ -
 10 2 10 0-1 10 2+ -
12 2 12 0 MR 1+ Cables or reverse pec deck as pre
15 – 15 – 15 1+ -
12 1 12 1+ -
8 1 8 1 8 1+ Any variant.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
3 1 3 1 3 3+ -
8 2 8 0-1 8 2+ Weighted or assisted to achieve RIR for
15 2 15 0-1 15 1+ -
8 1 8 0 MR 1+ -
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
-
-
Pull-downs.

Exercise Notes

-
eighted or assisted to achieve RIR for given reps.
-
-
Pec deck or cables as preferred.
Any variant.

Exercise Notes

-
-
-
Narrow cables.
Overhead.
Any ab focused exercise.

Exercise Notes

-
 -
Cables or reverse pec deck as preferred.
-
-
Any variant.

Exercise Notes

-
eighted or assisted to achieve RIR for given reps.
-
-
-
-
 JOEY D - Full Body Split
Day 1 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Leg Press N/A 3 8 2
Flat BB Bench Press N/A 2 6 2
Calf Press (Smith) N/A – 15 –
Pendlay Row N/A 3 8 2
Lateral Raise Machine N/A 3 10 2
DB Skull-crusher N/A 2 12 2

Day 2 Total sets = 21

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Overhead BB Press N/A 2 4 2
Pull-up N/A 2 10 2
Leg Extension N/A 3 10 2
Leg Curl N/A 3 15 2
Chest Flye N/A 3 12 2
DB Curl N/A 2 12 2

Day 3 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Sumo Deadlif N/A 3 6 2
Incline BB Bench Press N/A 2 12 2
Chest Supported Row N/A 2 8 2
Cable Lateral Raise N/A 3 12 2
Cable Tricep Extension N/A 2 8 2
Free Abs Exercise N/A 2 15 2

Day 4 Total sets = 23

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Bulgarian Split Squat N/A 2 6 2
Overhead BB Press N/A 2 8 2
Rear Delt Flye N/A 3 12 2
Calf Press (Smith) N/A – 15 –
Tricep Dip N/A 2 12 1
DB Curl N/A 2 8 2

Day 5 Total sets = 24

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Flat BB Press N/A 2 3 1
Pull-up N/A 2 6 2
Leg Curl N/A 3 12 2
Alt. Single Leg Extension N/A 2 16 2
Incline Crunch N/A 2 15 2
Reverse Crunch N/A 2 12 2
Set 2 Set 3 Set 4 Rest Period
Exercise
Reps RIR Reps RIR Reps (minutes)
8 2 8 1 8 2+ -
6 2 6 1 6 2+ -
15 – 15 – 15 1+ -
8 2 8 0-1 8 2+ -
10 0 MR 1+ -
12 0-1 12 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
4 2 4 0-1 4 2+ -
10 2 10 0 MR 2+ Weighted or assisted to a
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec deck or cab
12 0 12 1+ Any va

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
6 2 6 2 6 3+ -
12 1 12 2+ -
8 1 8 0 MR 2+ -
12 2 12 0 MR 1+ Narrow
8 1 8 0 MR 1+ Pull-d
15 0-1 15 1+ Any ab focus

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
6 1 6 1 6 2+ -
 8 2 8 0-1 8 2+ -
12 2 12 0 MR 1+ Cables or rev
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted or assised to achie
8 1 8 1 8 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
3 1 3 1 3 3+ -
6 2 6 0 MR 2+ Weighted or assisted to a
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total for both s
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
-
-
-

Exercise Notes

-
Weighted or assisted to achieve RIR for given reps.
-
-
Pec deck or cables as preferred.
Any variant.

Exercise Notes

-
-
-
Narrow cables.
Pull-downs.
Any ab focused exercise.

Exercise Notes

-
 -
Cables or reverse pec deck
-
Weighted or assised to achieve desired RIR for given reps.
-

Exercise Notes

-
Weighted or assisted to achieve RIR for given reps.
-
Reps given as total for both sides. Performed alternately.
-
-
 JOEY D - Full Body Split
Day 1 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Leg Press N/A 3 8 2
Flat BB Bench Press N/A 2 6 2
Calf Press (Smith) N/A – 15 –
Pendlay Row N/A 3 8 2
Lateral Raise Machine N/A 3 10 2
DB Skull-crusher N/A 2 12 2

Day 2 Total sets = 21

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Overhead BB Press N/A 2 4 2
Pull-up N/A 2 10 2
Leg Extension N/A 3 10 2
Leg Curl N/A 3 15 2
Chest Flye N/A 3 12 2
DB Curl N/A 2 12 2

Day 3 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Sumo Deadlif N/A 3 6 2
Incline BB Bench Press N/A 2 12 2
Chest Supported Row N/A 2 8 2
Cable Lateral Raise N/A 3 12 2
Cable Tricep Extension N/A 2 8 2
Free Abs Exercise N/A 2 15 2

Day 4 Total sets = 23

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Bulgarian Split Squat N/A 2 6 2
Overhead BB Press N/A 2 8 2
Rear Delt Flye N/A 3 12 2
Calf Press (Smith) N/A – 15 –
Tricep Dip N/A 2 12 1
DB Curl N/A 2 8 2

Day 5 Total sets = 24

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Flat BB Press N/A 2 3 1
Pull-up N/A 2 6 2
Leg Curl N/A 3 12 2
Alt. Single Leg Extension N/A 2 16 2
Incline Crunch N/A 2 15 2
Reverse Crunch N/A 2 12 2
Set 2 Set 3 Set 4 Rest Period
Exercise Notes
Reps RIR Reps RIR Reps (minutes)
8 2 8 1 8 2+ -
6 2 6 1 6 2+ -
15 – 15 – 15 1+ -
8 2 8 0-1 8 2+ -
10 0 MR 1+ -
12 0-1 12 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
4 2 4 0-1 4 2+ -
10 2 10 0 MR 2+ Weighted/assisted to achieve RIR for g
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec deck or cables as preferred
12 0 12 1+ Any variant.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
6 2 6 2 6 3+ -
12 1 12 2+ -
8 1 8 0 MR 2+ -
12 2 12 0 MR 1+ Narrow cables.
8 1 8 0 MR 1+ Pull-downs.
15 0-1 15 1+ Any ab focused exercise.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
6 1 6 1 6 2+ -
 8 2 8 0-1 8 2+ -
12 2 12 0 MR 1+ Cables or reverse pec deck
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted/assisted to achieve RIR for g
8 1 8 1 8 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
3 1 3 1 3 3+ -
6 2 6 0 MR 2+ Weighted/assisted to achieve RIR for g
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total, performed alter
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
-
-
-

Exercise Notes

-
Weighted/assisted to achieve RIR for given reps.
-
-
Pec deck or cables as preferred.
Any variant.

Exercise Notes

-
-
-
Narrow cables.
Pull-downs.
Any ab focused exercise.

Exercise Notes

-
 -
Cables or reverse pec deck
-
Weighted/assisted to achieve RIR for given reps.
-

Exercise Notes

-
Weighted/assisted to achieve RIR for given reps.
-
Reps given as total, performed alternately.
-
-
 JOEY D - Full Body Split
Day 1 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Flat BB Bench Press N/A 2 5 2
Sumo Deadlif N/A 3 8 2
Calf Press (Smith) N/A – 15 –
Lat Prayer N/A 3 12 2
Lateral Raise Machine N/A 3 10 2
DB Skull-crusher N/A 2 12 2

Day 2 Total sets = 21

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Overhead BB Press N/A 2 5 2
Pull-up N/A 2 8 2
Leg Extension N/A 3 10 2
Leg Curl N/A 3 15 2
Chest Flye N/A 3 12 2
DB Curl N/A 2 12 2

Day 3 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Bulgarian Split Squat N/A 3 6 2
Flat BB Bench Press N/A 2 3 2
Chest Supported Row N/A 2 8 2
Cable Lateral Raise N/A 3 12 2
Cable Tricep Extension N/A 2 8 2
Free Abs Exercise N/A 2 15 2

Day 4 Total sets = 23

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Sumo Deadlif N/A 2 6 2
Overhead BB Press N/A 2 3 2
Rear Delt Flye N/A 3 12 2
Calf Press (Smith) N/A – 15 –
Tricep Dip N/A 2 12 1
DB Curl N/A 2 8 2

Day 5 Total sets = 24

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Leg Press N/A 2 8 2
Pull-up N/A 2 5 2
Romanian Deadlif N/A 3 12 2
Alt. Single Leg Extension N/A 2 16 2
Incline Crunch N/A 2 15 2
Reverse Crunch N/A 2 12 2
Set 2 Set 3 Set 4 Rest Period
Exercise
Reps RIR Reps RIR Reps (minutes)
5 2 5 1 5 2+ -
8 2 8 1 8 2+ -
15 – 15 – 15 1+ -
12 2 12 0-1 12 2+ Kneeling with two
10 0 MR 1+ -
12 0-1 12 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
5 2 5 0-1 5 2+ -
8 2 8 0 MR 2+ Weighted or assised to achie
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec Deck or cab
12 0 12 1+ Any v

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
6 1 6 1 6 3+ -
3 1 3 1 3 2+ -
8 1 8 0 MR 2+ -
12 2 12 0 MR 1+ Narrow
8 1 8 0 MR 1+ Pull-d
15 0-1 15 1+ Any ab focus

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
6 2 6 1 6 2+ -
 3 1 3 0-1 3 2+ -
12 2 12 0 MR 1+ Cables or reve
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted or assisted to a
8 1 8 1 8 1+ Any va

Set 2 Set 3 Set 4 Rest Period

Exercise
Reps RIR Reps RIR Reps (minutes)
8 1 8 1 8 3+ -
5 1 5 0 MR 2+ Weighted or assisted to a
12 2 12 1 12 1+ -
16 1 16 0 MR 1+ Reps given as total for both s
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
Kneeling with two rope attachments.
-
-

Exercise Notes

-
Weighted or assised to achieve desired RIR for given reps.
-
-
Pec Deck or cables as preferred.
Any variant

Exercise Notes

-
-
-
Narrow cables.
Pull-downs.
Any ab focused exercise.

Exercise Notes

-
 -
Cables or reverse pec deck.
-
Weighted or assisted to achieve RIR for given reps.
Any variant.

Exercise Notes

-
Weighted or assisted to achieve RIR for given reps.
-
Reps given as total for both sides. Performed alternately.
-
-
 JOEY D - Full Body Split
Day 1 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Flat BB Bench Press N/A 2 5 2
Sumo Deadlif N/A 3 8 2
Calf Press (Smith) N/A – 15 –
Lat Prayer N/A 3 12 2
Lateral Raise Machine N/A 3 10 2
DB Skull-crusher N/A 2 12 2

Day 2 Total sets = 21

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Overhead BB Press N/A 2 5 2
Pull-up N/A 2 8 2
Leg Extension N/A 3 10 2
Leg Curl N/A 3 15 2
Chest Flye N/A 3 12 2
DB Curl N/A 2 12 2

Day 3 Total sets = 22

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Bulgarian Split Squat N/A 3 6 2
Flat BB Bench Press N/A 2 3 2
Chest Supported Row N/A 2 8 2
Cable Lateral Raise N/A 3 12 2
Cable Tricep Extension N/A 2 8 2
Free Abs Exercise N/A 2 15 2

Day 4 Total sets = 23

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Sumo Deadlif N/A 2 6 2
Overhead BB Press N/A 2 3 2
Rear Delt Flye N/A 3 12 2
Calf Press (Smith) N/A – 15 –
Tricep Dip N/A 2 12 1
DB Curl N/A 2 8 2

Day 5 Total sets = 24

Warm-up Set 1 Set 2

Exercise Set(s) RIR Reps RIR
Leg Press N/A 2 8 2
Pull-up N/A 2 5 2
Romanian Deadlif N/A 3 12 2
Alt. Single Leg Extension N/A 2 16 2
Incline Crunch N/A 2 15 2
Reverse Crunch N/A 2 12 2
Set 2 Set 3 Set 4 Rest Period
Exercise Notes
Reps RIR Reps RIR Reps (minutes)
5 2 5 1 5 2+ -
8 2 8 1 8 2+ -
15 – 15 – 15 1+ -
12 2 12 0-1 12 2+ Kneeling with two rope attachm
10 0 MR 1+ -
12 0-1 12 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
5 2 5 0-1 5 2+ -
8 2 8 0 MR 2+ Weighted/assised to achieve RIR for
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec Deck or cables as preferr
12 0 12 1+ Any variant

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
6 2 6 2 6 3+ -
3 1 3 1 3 2+ -
8 1 8 0 MR 2+ -
12 2 12 0 MR 1+ Narrow cables.
8 1 8 0 MR 1+ Pull-downs.
15 0-1 15 1+ Any ab focused exercise.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
6 2 6 1 6 2+ -
 3 1 3 0-1 3 2+ -
12 2 12 0 MR 1+ Cables or reverse pec deck
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted or assisted to achieve RIR fo
8 1 8 1 8 1+ Any variant.

Set 2 Set 3 Set 4 Rest Period

Exercise Notes
Reps RIR Reps RIR Reps (minutes)
8 1 8 1 8 3+ -
5 1 5 0 MR 2+ Weighted or assisted to achieve RIR fo
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total, performed alte
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
Kneeling with two rope attachments.
-
-

Exercise Notes

-
Weighted/assised to achieve RIR for given reps.
-
-
Pec Deck or cables as preferred.
Any variant

Exercise Notes

-
-
-
Narrow cables.
Pull-downs.
Any ab focused exercise.

Exercise Notes

-
 -
Cables or reverse pec deck.
-
Weighted or assisted to achieve RIR for given reps.
Any variant.

Exercise Notes

-
Weighted or assisted to achieve RIR for given reps.
-
Reps given as total, performed alternately.
-
-
Movement/Muscle group Total Weekly Sets Notes
Leg Press (upper leg & glutes) 8(12) 8 presses & 4 sumo
Quads isolation 7 -
Hamstrings isolation 7 -
Calves isolation 8 -
Chest 18 11 presses & 7 flyes
Shoulders 15 8 presses & 7 lateral raise
Lats (vertical pull) 8 Crossover with row movements no
Traps/rhomboids 8(12) 8 rows & 4 sumo
Biceps isolation 7 -
Triceps isolation 7 -
Abs 11 -

Muscle group Sets in isolation Sets as part of compound movement

Glutes 0 12
Quads 7 15
Hamstrings 7 15
Calves 8 0
Chest 7 11
Shoulders 7 8
Lats 0 16
Traps/rhomboids 0 20
Biceps 7 16
Triceps 7 19
Abs 11 0
 Notes
8 presses & 4 sumo
-
-
-
11 presses & 7 flyes
8 presses & 7 lateral raises
sover with row movements not included
8 rows & 4 sumo
-
-
-

compound movement Total

12 12
15 22
15 22
0 8
11 19
8 15
16 16
20 20
16 23
19 26
0 11