Table of Contents:
MY NEW TRAINING ROUTINE 2020
Video taken from the channel: Joe Delaney
Full Push Workout With Training Tips (feat. Feat Armando Mayr)
Video taken from the channel: Nathan McCallum
Push Pull Workout | My Full Body Workout Guide
Video taken from the channel: Kelsey Douglas
Bodyweight ONLY Push Workout (SETS & REPS)
Video taken from the channel: Tom Merrick
MODERN PUSH-PULL SPLIT | PUSH WORKOUT (1/6)
Video taken from the channel: AK Fitness
Full-Body Push Workout Quads, Chest, Shoulders, Triceps
Video taken from the channel: musclemonsters
FULL PUSH WORKOUT With My Tips: Chest, Shoulders & Triceps | Zac Perna
Video taken from the channel: Zac Perna
Friday – Light/Moderate Push A. Leg Press: 4 x 6 or 2 x 12 B1. Bulgarian Squat: 4 x 6 or 2 x 12 per leg B2. Dumbbell Floor Press: (keep elbows tucked to emphasize triceps) 4 x 6 or 2 x 12 C1. Dumbbell Flye: 4 x 6 or 2 x 12 C2.
Tricep Concentration Extension: (lie on a bench with a dumbbell held.Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you’ll do one set of A, rest as needed, then B, and repeat until all sets are completed for the pair. Perform the remaining exercises as straight sets.Get into a push-up position with your feet on top of the ball.
Begin by using your core muscles to lift your butt into the air, over your torso. This is the pike portion of the exercise. As you bring your body back down, allow your body to move along the ball until it’s under your knees and your arms are now out in front of you. This is the roll-out.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set.With precise amounts of creatine, alpha lipoic acid and dextrose, along with other tested ingredients, Cell-TechTM produces impressive musclebuilding results.
Simply mix 2 scoops of Cell-Tech in a shaker bottle with 12 ounces of water, drink right after you’re finished training, and you’re good to go.One standard looped resistance band is all you need to instantly create a challenging full-body workout. It lets you add challenge to basic bodyweight motions like pushups and squats, and it.The main benefit of push-pull training is adaptability and time-effectiveness.
This two-day push-pull routine can be broken down into four days by dividing the exercises between four days as.A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. With other types of workouts, you might have an upper body day, or chest day, or arm day, or leg day, or back and biceps day, or push day, or something similar.
Perform this full-body push–pull workout in three supersets. Complete the two movements in each superset for the prescribed number of repetitions or time, and then rest once you’ve finished both exercises. The routine, which you can perform up to three times per week, will take approximately 45 minutes to complete. Superset 1: Lower Body.A typical split will see you in the gym six times a week: push/pull/legs comprises Monday, Tuesday and Wednesday, which is then repeated – leaving Sunday as.
Full or Total Body Workouts are usually based around 2 or 3 workouts per week. Each workout aims to exercise all of your body using compound, functional moves such as squats and press-ups. It then leaves a few days between workouts for recovery.In designing such a routine, he follows the American College of Sports Medicine ‘s resistance exercise recommendations: Two to three full-body strength workouts per week 2 to 3 sets per exercise 8 to 12 reps per set.NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don’t need any equipment or weights!!
Targets the muscles of your whole body.Hold a handstand for 30 seconds. You can do the handstand using a wall for support. Place your hands about six inches back from the wall and get into a downward dog pose. Step one foot toward the wall and then kick your back leg up while focusing your eyes on the floor in front of you.
Once you can perform the workout as described, you can use the format as a template to build your own push–pull routines. The Workout. Perform this full-body push–pull workout in three supersets.
Complete the two movements in each superset for the prescribed number of repetitions or time, and then rest once you’ve finished both exercises.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal |
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| from Bodyweight Strength Training Anatomy |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Athletic Body in Balance |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Arnold |
144 comments
Great vid, could someone send me the plan please [email protected] gmail.com much appreciated.
Full routine on screen at 5:24. Demonstrations of exercises are timestapped below.
–
A1: Pike Push Up 4-8 reps (4-0-1-0) ( 1:08)
SETS: 4-5 REST: 90-120s
–
B1: Parallel Bar Dips 8-12 reps (3-0-1-0) ( 2:08)
B2: Push Up Bottom Isometric 20-30s ( 2:44)
SETS: 3-4 REST: Superset B1 and B2, then 90s
–
C1: Support to Downward Dog 10-12 reps (1-0-1-2) ( 3:38)
C2: Overhead Tricep Extensions 10-12 reps (2-0-1-0) ( 4:35)
SETS: 2-3 REST: Superset C1 and C2, then rest 60s
–
NOTE: (a-b-c-d) is the tempo. a is the number of seconds for the down motion, b is the number of seconds holding the bottom position, c is the number of seconds for the upward motion, d is the number of seconds holding the top position.
Followed you call and did what a sound lad got to do. Liked and subbed. love your vibe bro. keep it going
Just did this workout to a tee and i am so sore in places i havent been sore in awhile! My first push workout ever (was doing boot camp-style dropset circuits). THANK U ZAC truly awesome and im grateful for ur content!
Total workout:
High Incline press x 3 x 8-12
Flat machine press 3 x 12
(Standing military press 4 x 10
}
Seated cable fly x 4 x 15)
(Side raises triple dropset x 3 x 10/10/10)
Machine press 2 x 12
Rope pushdowns 2 x 12
Tricep dips 3 x 8
Dumbbell skullcrushers 3 x 12
hm interessant, wanneer pak je calves en abs? love from qatar
I’m doing the push/pull/legs split twice a week, every push day I am doing 5 exercises for the chest 3 exercises for the shoulders and 3 exercises for the triceps and I was just wondering if this is considered to be over training. It can take me one hour and a half to finish the workout. Does anyone know if this is overtraining?
So it does make more sense to hit more a variety (like all three heads of the tricep) each workout for the PPL but if that’s the case to hit all of it each push day what keeps you from doing the same workout every push day?
Hey Zac, What split is better for a beginner? The Bro Split or Push Pull Leg Split? I am trying to loose weight.
An entire workout video and you guys were never shirtless? Is that even possible?
Hey joey whats best excises to loose belly fat been out of the gym for a few years need to get the six pack back in
Is this program for only 3 weeks? Or is it OK for like 2 months
For any of you beautiful bastards the song at 8:56 is Rival x Cadmium Willow Tree
<3
hey do you also do skin tge cats on sets n reps? if yes how many
Man u did 3 exercises on the upper chest and anterior delt isnt that too much
This would be very optimal for strength gains. I do recommend a DUP, 6 day split, push pull legs though if you want both hypertrophy and strength gains.
Wearing the belt throughout the whole workout makes everything you say irrelevant lol
Hi mate the file isn’t downloadable anymore on we transfer anymore. I’m 3 days in and didn’t screenshot workout 4 & 5 haha.
anyone get this plan and want to send it to me? looks like im a few months too late
Does anyone have a copy of the program? The link in the description is no longer valid.
@JoeDelaney The download link for the workout spreadsheet has expired. Can you upload another one?
I feel wired doing push pull legs because I feel like I don’t really workout my chest or back when I do this
Second week on block A and absolutely loving this plan mate… I’m 25 from Manchester and Iv been training properly since about 18/19 and been getting bored for a while going to the gym and needed something new and different to start enjoying the gym again and this has done it! Love it when I’m there I’m not just working 1-2 body parts as that is something that I really lost interest in!
Nice one Joe!
Hey, your DL-link seems to not be working. Can you update it?
I tore my abs of the bone and got 2 hernias, 1 mth out from the body building Comp I was training for 2 yrs for.
LOVE the content you put out man, very well edited videos as well. You aren’t just a dull body builder like the rest of them… i actually enjoy watching your videos unlike the others who don’t joke around as much and have a good time. Keep up the good work brother! #staymassive
this is dope man! Love it, thanks for sharing! Keep up the hard wok.
Inspiring. Helpful. All around awesome per usual. Great video Tom.
These workouts are shit. Dont recommend u listen to this dude
I used to watch your videos to give me joke but they are actually now really informative and helpful. Thanks for the improvement while keeping the banter flowing!
we transfer link has been deleted? how can I download the program?
I did a massive push workout but the next day my back aches as well as my chest do you know why?
First Brandon, then Steve..and now Dylan. Cmon Zac, tell us the truth about your use 😉
Wtf this dis formed arm in that thumbnail? Been to Chernobyl lately?
I don’t really understand about the last part, can anyone explain what if i don’t want to train 5x a week?
Could you explain what do you mean with “tempo” (4-0-1-0) for example, please
Can someone please send me the link or copy to the workout nice one
I am now doing Push and Pull for 6 days a week and it is going great!
Ahahhahaha bro what was the last exercises last set ohh thats it im cooked i watched it over again������
How many days a week are u required to to work? Please answer
More push pull workout vlogs will follow soon!
This is A1 (Push), next = B1 (Pull), then A2, B2, A3 and the final workout = B3.
Make sure to follow this push pull workout vlog series to understand the whole program!
Amazing content!! Thanks for being a Champ Joe!
Could you be a double champ and re-upload this workout program? Missed the download the first time:/
Hey Joe. Following the three blocks 6 weeks if I understand what do you do next back to block A with more volume again? More intensity? A tweak of routine for the three blocks?
How does this fit into your wider periodisationis it goal driven, weak area driven? Will you take a few weeks off and then return to lower volume? Thanks Adam
Always make sure to wear a belt. Even when sitting on the toilette ������♂️
with push pull legs, how many sets per week does one need for biceps and delts?
Lmao why y’all taking advice from a roided dude that looks natty
No disrespect but does anyone else find that when pretty much any youtuber gives a breakdown of eccentric/concentric lifting speed, they never…EVER…actually follow that speed? for example that first exercise was given as a 4 second negative but it was two seconds at best. The positive phase wasn’t even a full second
Hey Joe, the Wetransfer link has expired. Is there another way to get the program? Sick video!
I would like to have your full body routine, can you send me it maybe to my e-mail address? It would be very amazing <33
Btw. love your content, i’m very happy that you have an english chanel
Whoever is in charge of that gym playlist is a true zyzz fan
how many exercises is ideal for a pull day? (intermediate lifter) almost advanced
Nice content, going to check out some more of your videos. I recommend FollowSM”.”com to help grow your channel!
Sounding fluently english man! Props ��
Great information on every lift and well explained about protein synthesis. Awesome video! ��
Overhead tricep extensions look challenging! Thanks for this video dude, learned quite a bit.
Hi Joe, I started block A, now I should be moving into block B, but the excel sheet is no longer available to download. Could you send me a copy please? Thanks in advance. ����
Hi what can I do instead of the parallel bar dip… I don’t have any at home and gyms are closed but even when they’re open I cant go because my son has additional needs & is vulnerabile. I’m trying to find push pull legs body weight routines to do at home ��
Could u share a second push workout that we could run with this one in a week as a Push A and push B?:)))
Tom, great tutorial! Searching for the push-pull-legs w/o at home. Innovative! Thanks
for those who want to download, I provide a link to the page where I found it: https://liftvault.com/programs/bodybuilding/joe-delaney-5-day-full-body-split-spreadsheet/
Man I love your videos, to be honest you get straight to the point! I’ve been reading programs& dieting and it’s like you said optimal vs wanting to keep doing it!
I’ve been running 3x full body (2 chest, 2 back, 1 shoulder, 1 arm, 2 legs) and on 2 off days a week is train for 30 min other parts briefly, like abs forearms traps etc. Not bad tbh. On different 3x focus days, I’ll add more sets of the body part and move them in the beginning of the workout! Cheers mate �� love the content
Hi Joe, Would it still be possible to download the program? Just found your video! Thanks man
Hi Tom, what Parallettes do you use for your pike push ups?
You need to mention on your channel that your body is not natural.
Heb je ook het gehele schema in een PDF bestand of iets? zou echt fijn zijn.
This is basicly the same as a fullbody right? instead of fullbody 3 times a week you just divide the different muscle groups in 2 days instead of all the muscels in 1 day (so 6 days total in a week). You reccommend this for a person who is only training for 1.5 years? i would only change repetitions
Thank you for the free shit la, thought I’d drop a comment along with me like. seriously though man, love the no bullshit attitude you have with your videos/information much needed with all the frenzy that’s going on
Question calisthenics family does straight bar dips target the upper chest also how to include more upper chest in the dip. I know how to hit it hard with other pushing movements just always wondered what straight bar dips mainly target’s
What would you suggest a 3 day training routine to look like (like Mon-Wed-Fri)?
And how do you do tracking when you’re in the gym (app or pen and paper)?
Thanks Joe, Can you explain the changes in the blocks or did I miss something?
Nice push workout. Too bad tonight is a pull workout for me whereas last night was my push workout. I’ll come back to this video for Saturday.
Ran this program today, quite enjoyed it, I’ll stick with it for a while.
I wanted to ask this in r/bwf the past few days but I was just too lazy to do it, so I’ll ask someone who knows his stuff, and also since you commented about how the pike push up is the king of bodyweight pushing movements (at least for beginners and intermediates!)
So, my questions are: For chest and anterior + side delt hypertrophy, would you recommend pike push ups or PPPU? I’ve been doing PPPU for the past week now and I’m wondering if I should substitute it! If you’re going to ask me for my goals, I’m just building muscle and getting back into training after finishing my exams, so no comment, just want to get bigger.
-Does the chest dip focus more on the lower portion? Because my lower chest is pale in comparison to my upper chest.
so when to rest? You didnt mentioned it in the video. im in my prime years but still feel like i need to rest after each training day for one day.. so its 3,5 times per week. is this too low volume?
I will pay you for this program in the form of likes and views on all vids
Great video bro, really considering signing up to ur fitness programm. U should upload more transformations pics to the website so i can see it really works. But really really considering ��
Hi.. is the download still available? Joeyou’re a dreamboat.
Awesome workout ���� can you do some boobie update? Aftery first show, I’ve got my boob job (1months) since I can’t workout fully and I eat like crap have 10 lbs (I feel like I’m being whale �� ) I tried to workout from this week but lost some motivation ��
1. Boob job update
2. How to handle rebound after show or how easily move into normal gym life (get motivated)
Thanks ��
Love your workouts babe, this is so motivating haha!! I just started making fitness videos too❤️
good to see ya back, the workout music is a little distorted with the high gain. i’m stating to work out again after my long winter break, all i been doing was cardio and eating clean.every year i get more lazy…..
Kelsey your workout videos are wonderful and enjoyable to watch honestly girl ��������������������.
Great job Kelsey on the website I would Like to get it but I don’t have a gym membership can you do a home workout guide at some point with basic equipment.
Can someone send me program a download it and after few days i need to restore my mobile to factory settings and now i dont have it
Isn’t the volume a little bit too high? Unless you only do this once per week
i watched the first 4 mins he said upper chest then worked delts ���� by the way bcaas are a total waste of money and dont do shit
Hi Ryan
I am kind of at a beginner level when comes to the gym and I honestly have been having a hard time
And I just have a few questions I was just wondering if you had any tips or tricks for developing a more filled out chest when you are just starting?
Is CrossFit the right class for someone to take when you are just starting out?
What works out can be done if you don’t have access to the gym or any gym equipment that are actually affective?
I have like anxiety and a little bit of season depression so what benefits do working out have for your mood?
How do you deal with your own insecurities about your body?
Also, Are you queer, gay, or bisexual?
Also I am just curios to know why don’t you post pictures of yourself shirtless or showing off your amazing body in all its glory because it honestly gives me inspiration to due better?
Thank you
Love your videos
I got a crazy pump from this workout. I have a hard time really feeling my chest working but this did it for me. Thanks!
I am wandering if this workout is enough to for chest development? Shouldn’t we do more exercises per muscle group?
Would you recommed push ups before any workout? Interesting video anyway, worth of subscribe ��
This guy really needs to start giving credit for the music in the description.
Great video, as a beginner I struggled my first attempt not always being able to complete all the sets but I enjoyed it a lot
When I saw it I was like “this is easy” after doing it I was dead you should try it
Man, thanks so much for these videos mate. Can’t imagine how much effort hoes in to these so really appreciate it Homey. Much love from Guildford! X
How long have you been going to the gym and how many times weekly?
Thanks for this tutorial. Would you advocate a push/pull split for bodyweight training, and if so, how would you schedule that through the week?
Hey Joey! Can you possibly update the download link? It has expired… Thanks in advance mate.
When you arch your back that much that first exrasise is like a normal dumbelpress
hello mate, the download link seems to have expired? please could you re-link? thanks
nice video man. en wat is je engels toch veel meer vooruit gegaan echt ziek man. en ook nog eens een ziek shirt ����
Was looking to transition from full-body to this, so thank you so much!
Thanks so much dude! Im definetly gonna try this. 5 x fb a week seems a bit to much but im up for a challenge:)
anyone looking for the program… https://docs.google.com/spreadsheets/d/1zWd4vbofLbw4LS1V2I07v5ZPg4RHWqeG8J6p1oORwiM/edit#gid=250282015
ive been going to the gym for 3ish months, should I do this or stick to upper/lower?
Can you share the program again. its not available anymore on wetransfer
You said you are doing cardio alongside this program. Can you share what days you do cardio and what cardio you are doing?
Thanks!
Shape is looking good man!
Never tried the skullcrushers with the dumbbells before but I’ll definitely try that one out!
I’ve been doing something similar and I love it! I workout 3 times a week and rotate between Push and Pull, the Push day being similar to yours and the Pull day being Weighted Pullups, Deadlift, Dumbbell Row, Bicep Curl and Rear Delt Row. Loving it!
Bro you’re a great looking dude, why you wasting all that good looks getting so abnormally jacked. Just slim down 10% and be and absolute stud
That stache is mean! This workout looked crazy. Keep up the great content bro. I just uploaded a push workout on my channel too!
Hi Joe,
sadly the training program download isn’t working anymore.
Could you please reupload it?:)
Dude I also do the same….Wow. A variation of Christian Thibaudeau’s “Best strength program for Natural Lifters.”. Kudos for putting this up man!
Thanks for the top video! Love how you edit it, so genuine. Stay strong!
Uhh, is the file still available dude? Link doesnt seem to work
Another great video! I had a question. I recently sprained my ankle quite badly and I remember you doing the same. How did you recover and build strenght again?
Hi Joe, Great videos buddy. how can we get spreadsheet? the download link doesn’t work. Anyone knows how to get it?????? Thank you:)
When i do the incline dumbell press i feel a shoulder pain. Plss help
i can’t download the training programme anymore? could somebody send me this?
Can you please upload the file again? I really want to give this workout a go but the download isn’t available anymore ��
It’s not personalised stop bullshiting, how can you personalised a possible 549k plans��
Why does he wear 2 shirts under a hoodie you ask? Because Melburnians can’t handle weather under 15 degrees Celsius.
Yes yes the people! Programme is downloadable in the description if you wanna take a closer look at it. I explain most things throughout the video but if you still have questions, drop ’em in the comments for me. Thanks for all the support on the vids recently, and welcome to all the new viewers. Ciao ciao <3
Is it a bad idea to use this workout as someone who is relatively new to training?
I totally understand! I work 12-13 hour days in an urgent care facility and some days I just have to drive home in complete silence, no music or anything just to decompress!!
Gonna try out the programma, just wondering though: Shouldn’t the flat bb bench press (3x a week) not at least be changed once/twice to incline? Always thought flat bench was more for strength while incline was more for muscle hypertrophy
Hi Joe, Greetings from Bulgaria! I would like to ask you, with which exercise will be the best to replace Leteral Riase Machine, because in the gym where I am going this machine is not available! Thanks in advance:)
This is excellent. Fair play to you for dishing this content out for free
This is a HUGE help for anyone. I’ll definitely be trying this out and see how it compares to the workouts I post on my channel. Keep up the GOOD work!
I never want to workout after work, definitely have to pump myself up in my car outside the gym lol more videos!
Hey Anthony and hello from germany. Here are some questions for you:
What motivated you to start and stick to training back in the days? You had an awesome transformation:)
Whats the grafitti in the background?
Cheers! Anne ✌��
Iya Joe, Is there somewhere else we can get that full body program from?
Loved the video! Had the pleaure of training with Armando earlier this year in LA and he is such a cool dude. Found your channel from his insta, keep up the quality content man! Looking forward to more ����
This comment is not related to the video, I am taking advantage of the huge bodybuilding following to get views for my PULL workout and hopefully a couple of subscribers. You can check the video on ( https://www.youtube.com/watch?v=AKfndi3sMho&feature=youtu.be ) or by clicking my channel. Finally, feel free to let me know if this comment bothers you and I will take it off. In the mean time, its all love <3
Push pull legs makes so much sense ��
Wouldn’t it make more sense to do lateral raises on pull day? It’s essentially a pull exercise
Need advice: I have been working out for about 15 years up to about 1 year ago and have lost a lot of strength and quit a bit of muscle. Went from 90kg to 82kg with 188cm height and 34yo. I want to get started again asap but not sure what the best way is to start training again as i think my muscles will be weak AF and which exercises are best for the first weeks before starting a proper routine again of 3-5 times per week? Would love to hear some thoughts.
Can anyone explain what a Flat bb press is? I just know flat bb bench press
anthony je bent echt een baas�� ik keek je videos en je bent echt goed en je legt alles goed uit ik doe nu ook dingen op de sportschool, en ik leer veel van jou dankje����
I would love to go to the gym, but here in Norway it costs around 40 dollars per month. I’m only 15, and i just can’t afford that every month.
Is the download no longer active? How do i get my mitts on it
Hey, i am kinda late watching this video, and the link to download the program doesn’t work, is there another way to get the program?
What a video to end this bodyweight week… and to start a strong new one! The 1M subscribers for soon!
I’ve been training for 18 months now, went down from nearly 120 kg to 94 kg now. I benched 115 kg today. I’m a happy man. Thank you for helping me zac!
I find it difficult to squeeze muscles when working out. Especially my arms, shoulders chest, plz help
Is this kind of routine a good idea for someone who is quite new to weight training?
Good take on this split. Similar to what I designed for myself.