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.
e previous set.
rform when you have completed the set. I.e. the number of reps away from 'failure'.
nother 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 Deadlift 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 gi
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)
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 preferr
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 gi
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 Deadlift 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 N
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 N
Reps RIR Reps RIR Reps (minutes)
4 2 4 0-1 4 2+ -
10 2 10 0 MR 2+ Weighted or assisted to achi
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec deck or cables
12 0 12 1+ Any varia

Set 2 Set 3 Set 4 Rest Period

Exercise N
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 ca
8 1 8 0 MR 1+ Pull-dow
15 0-1 15 1+ Any ab focused

Set 2 Set 3 Set 4 Rest Period

Exercise N
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 revers
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted or assised to achieve
8 1 8 1 8 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise N
Reps RIR Reps RIR Reps (minutes)
3 1 3 1 3 3+ -
6 2 6 0 MR 2+ Weighted or assisted to achi
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total for both side
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 Deadlift 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 give
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 give
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 give
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total, performed alterna
15 1 15 0-1 15 1+ -
12 1 12 0-1 12 1+ -
 Exercise Notes

-
-
-
-
-
-

Exercise Notes

-
eighted/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
-
eighted/assisted to achieve RIR for given reps.
-

Exercise Notes

-
eighted/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 Deadlift 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 Deadlift 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 Deadlift 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 N
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 rop
10 0 MR 1+ -
12 0-1 12 1+ -

Set 2 Set 3 Set 4 Rest Period

Exercise N
Reps RIR Reps RIR Reps (minutes)
5 2 5 0-1 5 2+ -
8 2 8 0 MR 2+ Weighted or assised to achieve
10 1 10 1+ -
15 1 15 1+ -
12 2 12 1 12 1+ Pec Deck or cables
12 0 12 1+ Any varia

Set 2 Set 3 Set 4 Rest Period

Exercise N
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 ca
8 1 8 0 MR 1+ Pull-dow
15 0-1 15 1+ Any ab focused

Set 2 Set 3 Set 4 Rest Period

Exercise N
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
15 – 15 – 15 1+ -
12 0 MR 1+ Weighted or assisted to achi
8 1 8 1 8 1+ Any varia

Set 2 Set 3 Set 4 Rest Period

Exercise N
Reps RIR Reps RIR Reps (minutes)
8 1 8 1 8 3+ -
5 1 5 0 MR 2+ Weighted or assisted to achi
12 2 12 1 12 1+ -
16 1 16 0 MR 1+ Reps given as total for both side
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 Deadlift 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 Deadlift 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 Deadlift 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 attachmen
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 giv
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+ -
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 for g
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 for g
12 2 12 0-1 12 1+ -
16 1 16 0 MR 1+ Reps given as total, performed altern
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 raises
Lats (vertical pull) 8 Crossover with row movements not in
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
over 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