Full Routine to Build Muscle in 30 Minutes (ALL REPS AND SETS)

[@JoeDelaneyy]

Yo people! Sources are in the video description if anyone wants further reading (warning: pretty dry stuff). Also, I didn't include warm-up time, so please don't snap your shit up (or don't blame me if you do). Final thing, I'd like it noted that I used the word 'modicum' - just think that's quite decent. Thanks xx

[@ehte1982]

😂

[@frankquinn6872]

Very decent indeed! Take it up a level in the next video and work in “soupçon” 😂

[@rickyjohnston178]

1:21 🎉🎉🎉🎉🎉

[@Ikhthus777]

You're telling me you're doing only 10 reps x 20 kg specifically for biceps? If not, what's your routine for biceps?

[@WilliamusTrades]

cheers mate. thanks for everything you do

[@carlosrgl5355]

Man, for 1 year I followed your vertical push/pull, horizontal push/pull and legs as a beginner and changed my life. thx dude

[@anmax]

I started last week my minimalist workouts, taking protein and creatine, see you in a year

[@tylercarrigan1443]

@@anmaxsee you there! Next month is 1 year for me and I’m a different person! Get after it!

[@syrusbark]

Please link me to that video

[@TheSunlight74]

Yup, I've been following that beginner routine (with which there is quite a bit of crossover with this video) for three months - it's fantastic and the only one I've ever stuck to. Since I'm quite time poor this new one is also very, very useful.

[@gargoyledtd]

Just started that split and program too! Glad to hear it's worked for others

[@edwardsadler_]

Joseph Delaney there was no better time for you to release this video. Currently struggling to resurrect my routine since starting a new job...now less time ain't an excuse!

[@bekabeka71]

Do full body instead

[@robberlin2230]

Keep going mate, just do it!! No excuses

[@ArkanAbdullahNashif]

I have never heard any other creators giving disclaimers at the start other than you. Really set you apart as a fitness influencer.

[@fisherh9111]

Mate, this is best you’ve ever looked imho. Nice work.

[@titulinio]

You're back! Been following your advice for more than a year and got great results so far! Thank you

[@thakurmarjhuliy]

Big Joe finally uploads 🙌🏻

[@Dominant52]

Wow, I just changed to working out 30 minutes to accommodate for extra stretching I need to do for a back injury. Very helpful.

[@kenziesimpson9077]

This split is fantastic. It works so well for me. Thank you

[@eyezofice2411]

We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.👍👍

[@kevinlawrence9553]

It's possible to have discipline without pain.

[@DSCMBOBULTD]

My hero

[@darrencroft6514]

Words of wisdom: if you’re limited on time you shouldn’t just do as many reps and sets as possible if you’re trying to build muscle. Focused mindful plans of action like the ones Joe so thoughtfully puts together are the way forward. Peace out and love your work man

[@adamf7563]

Such solid advice from this man. Thanks Joe!

[@viktorviktorelius4032]

I mean this guy is on a different level compared to the rest of fitness KZbin. Bravo Joey ❤️❤️❤️

[@maxsuki75]

Joe The Lay Knee is my hero !

[@markhill8150]

Best fitness content creator on KZbinr.

[@JoeDelaneyy]

You are too kind

[@blazinblue1878]

Ahhhhh he’s back!!!!

[@jonpageable]

I will be using this as my routine on vacation

[@viscountpalmerston]

Looking forward to the 'what I eat on a bulk' vid coming next

[@JoeDelaneyy]

A few videos (so about 6 months) ago 😄

[@Matt_Nor]

I trust thee, Shredbundy

[@ADcrackerjack]

I loved it. Thank you. I don’t have those machines at home, but I’ll adapt it to dumbbells and bars. Great channel! New sub!!

[@ONEGUYCars]

Here he is with more gold... although brother there's no way i'm fitting in calf raises into an hour long work out let alone a 30mins one

[@JoeDelaneyy]

True mate, they're so unresponsive to training (in my experience) that it's honestly questionable whether it's worth training them even if you had all the time in the world 😆

[@gandalf9499]

I did Bulgarian split squats so hard in the gym that it gave me a head ache for a week. Still love them tho ❤

[@vencaunclejon7242]

love u bro, keep going !

[@bustingyewls154]

I’ve found 40-45 minutes in the gym lifting 4 days a week has really worked for me personally and has got me a ton of gains

[@JoeDelaneyy]

I think that's a pretty good sweet spot for most of the gains without too much impact on the rest of your life.

[@bustingyewls154]

@@JoeDelaneyy agree bro. It’s enough to still enjoy it and be fit but not have it take over my life. I’m about to turn 30 and hoping to have a kid soon; so hoping I can continue this when I have a kid as well. I definitely walk or jog too on rest days or even after I’m done lifting

[@JoeDelaneyy]

@@bustingyewls154 some home gym equipment helps mate, if you have the space anywhere. Also, you get used to training on a little less sleep...

[@bustingyewls154]

@@JoeDelaneyy just got some dumbbells and a bench. Hoping to turn half my garage into a gym with more equipment at some point and thanks for the advice !

[@Fitness4London]

Great workouts. I see people in the gym doing 1 hour workouts, but approx half an hour they spend on their phones. I've got a Fitness First membership in London which allows me to use any of their branches, so it's great to use different machines in their different gyms. One gym has the lying face down hamstring curl machine, which I find more effective than the seated version.

[@ihateweetabix8829]

0:20 setting up two cameras for off angles, i see the effort joe

[@pauldior9704]

facts i said the same thing lool

[@pinoyaesthetics]

This is exactly how I train myself. I have a full time job and training 2 hours a day doesn’t cut it for me anymore maybe 60-70 mins tops. Learned a lot from the noble natties. Thanks a lot on doubling down for your core audience.

[@ElectriciteT1]

I found that working max 20min everyday is best for me

[@StatzGee]

Smart programming. Very. Uninitiated won't understand the subtlety and nuance. I do find that myo reps, intensity techniques aren't required if you do this for the long haul and progressively overload.

[@Tony-se9ob]

I would like to use the PUSH app, but I often utilize myo rep sets and drop sets. Incorporating these features into the app would be extremely helpful!

[@holcombballer23]

That’s a nice gym in the video and I dig your shaved head look ! Thanks for the motivation and advice. Keep it up. Stay safe.

[@KillerTacos54]

This is a fantastic video

[@ethanquinn4626]

I would also recommend German volume training. Workouts are done in under an hour and I’ve made noticeable gains from it

[@kimx3353]

Solid content!🙏

[@sm0k1nggnu_]

Biggest problem will be, that the machines are always occupied or in my case even on different floors. Luckily I have no problem staying longer in the gym, if I'm there. My problem is more the frequency in which I'm going. I'm now back to fullbody workouts, not ideal, but some weeks I only manage to go 2 times so a split doesn't really make sense. A home gym really would be the dream...

[@JoeDelaneyy]

It's true, but at least with pec dec/reverse pec deck you're on one station, and you can easily use DBs for bicep/tricep supersets.

[@rampageashton]

This is a very concise video. I changed my training to something resembling this 6 months ago. For context, im 50 and have 34 years gym time, so im strong. However, my recovery ability is reducing. And my volmue was getting out of hand. This style of workout allowed me to continue growth, recover well, and have noticably less joint pain. Win win. I train 1 on 1 off.

[@aMarshall_]

4:15 it's for this kind of humour I always click on Joe's videos

[@razvan5061]

Thank you Joe!

[@oumarh.gassama8063]

Golden! Thanks!

[@NolanChurch]

more Joe content please!

[@seanmonkelien]

Loved almost everything I’ve seen from these video! I don’t love the shoe choice for the heel raises

[@guisoares2011]

whats the history behind "joe d is my hero"?

[@MatrixEvolution17]

it's one of life's great mysteries

[@joebunn4034]

If you’re an OG he did explain it in a q&a yearssssss ago

[@TheCactuar124]

@@joebunn4034 Okay then explain it

[@markymark2120]

If I remember right, I think those lads in the video just sent it to him, pretty much unprompted. He thought it was funny so stuck it at the end of his videos and now it’s his outro. Tis fairly iconic

[@JoeDelaneyy]

@@markymark2120 this is exactly what happened. I love you for knowing this haha

[@saleen12]

As a beginner I I promise you can make insane gains working out 30-45 min a day for 3 days a week. Proper diet, protein and creatine and ive put on a great amount of muscle in a few months

[@clearasil11]

I just do heavy push light pull push accessory, heavy legs light push leg accessory, heavy pull light legs pull accessory. 2 hard sets each. Gains are very slow but i only spend 20 mins in the basement gym so it suits me. I know i will never look like joey but im already really fit compared to gen pop.

[@RealOverReligion]

Joe got that Bruce Lee ripped physique. That's real dedication! 💪🏾

[@abfab2517]

des videos précises et claires 👍

[@RobLipsett]

Moody sippy cup

[@OmnipotentSag]

I like your accent and cadence. I'm glad you use humor to get the point across. You're cool af. -=80)

[@leonwillett4645]

Damn you are lean man!!! Well done. As someone who has on occasion refrained from eating a fourth cheeseburger I know your pain.

[@TheSkaterdudeMC]

Been following for among time. Love your work and videos. Quick question tho, I’ve been trying to add some cardio in my workouts, would you suggest doing cardio before or after my lift? I feel like I am more warmed up for the lift if I do cardio first, but I’m not sure if the cardio will fatigue affects my lifts.

[@JoeDelaneyy]

It definitely will negatively impact your lifts. So it depends what you want to prioritise really. I would always say if building muscle/body composition is the priority, cardio should come second. In an ideal world, you'd do them completely separately so you can get the most out of both (i.e. morning cardio & evening lifting), but obviously that's unrealistic for a lot of people.

[@marius3347]

Hi Joe, doe Dips considered as horizontal push? Thanks

[@JoeDelaneyy]

I would put them in a horizontal push day, yeah. If you consider the angle your torso is at, they are like a neutral grip decline press. Essentially, I'd put any chest exercises on that day.

[@MrOrthodox13]

After turning 30, I realized I've somewhat maxed out my gains, and let me tell you, while supersetting is great, this looks like it would take too much time or energy. Instead I started doing 5-6 hard sets for your main group (chest) and 1-2 sets for antagonistic group (back), and the same for other days (back+chest and quads+glutes). Do the classic Push-Pull-Legs, 6-7 workout a week for 30 minutes each and you have yourself a banger program.

[@ryuno2097]

I'll mix these around to do a full body workout. I mostly go full body and rest for 1/2 days nowadays with how busy i am at work.

[@aaronharman5431]

You could’ve gotten a workout in with the time you watched this vid

[@WilliamGoody]

I would really like to see a five day 60 minute split that you would recommend. This is something I’ve been doing for a long time and love it, but would like to see somebody else’s point of view of one. 🍻

[@askingwhy123]

1. You look insane. 2. I see you are still doing full ROM calf raises. Jeff Nippard and Milo Wolf would like a word 😅

[@zz3410]

Effective reps of 20 for each exercise saves time with the short rest periods. One set to failure, then as many sets as it takes until I hit 20 with 10 sec breaks. Higher intensity, less time.

[@giancarloferrando2649]

My wife and I have been using your Push app for almost a year now and we LOVE it. Will there be any updates adding the MYO Rep and SuperSet as an option in the app?

[@JoeDelaneyy]

Hi mate, those things are already built and functional, but we are just finalising some new designs so we can release everything together. The redesign (entire app) will be finished in a week, then we just have to build that plus a couple of other new features. I think 6-8 weeks is probably realistic for the release.

[@giancarloferrando2649]

@@JoeDelaneyy Appreciate the reply, we look forward to the update when we begin our next phase, cheers!

[@shnks9]

Alright chief, I got a program of you years ago. Starting back this week after basically no consistent training for a number of years and just turning 30. What would you advise for app? Beginner? Thanks man

[@alanmckeown2341]

Yes,, helpful

[@adriansoul7223]

The biggest issue with this workout is actually getting to use both of the machines needed for each of these supersets... This isnt possible for me at my local gym. Is this workout fine to do if i got more time but split all the supersets into normal sets with a bit more rest in between since im hitting the same muscle for several sets each exercise i do?

[@JoeDelaneyy]

Yes mate, even better with longer rest.

[@adriansoul7223]

@@JoeDelaneyy thanks!

[@Chris_Nouvelli]

Hi Joe. New subscriber here. I’m a half-competent lifter and looking for something up my gains and to get my teeth into. Would you suggest the push/pull/legs V2 for someone like that?

[@jgdbb30004]

Any advice for using just machines? Tend to stay away from free weights due to back and shoulder problems. I find using machines helps me to stick away from injurys. Also have a weak wrist from my tendon the machines sit nicely that i use to not aggravate it. Thanks

[@noahsfence]

Do you rest in between workout days? Or work them consecutively

[@nardev77]

Is it required to do a workout set with max reps if you want to make any progress? I often feel I could do a couple of more reps on my last workout set. Should I leave it as is, or try to pull out max reps, or lower the weight and try to do max reps with that?

[@larrykrakow8927]

Ty

[@Peacecamper]

How would you modify these for a home gym?

[@JoeDelaneyy]

Depends on the equipment... let me know what you have.

[@finalfan321]

i would love to know too

[@finalfan321]

@@JoeDelaneyy i have a bench, some dumbbells, some elastic bands, a mat

[@19keverick91]

Anywhere to download this workout ?

[@syrusbark]

Cheers for the vid mate. All i have access to are dumbells. Do you have a similar video baring in mind i dont have access (cant afford) a gym?

[@hunterhinkeldey4841]

Weighted calisthenics movements for u then

[@JoeDelaneyy]

Do you have a pull-up bar? Dip station?

[@syrusbark]

@@JoeDelaneyy afraid not mate

[@lmack6596]

My doorway pull-up bar is one of the best investments I ever made! I've been using it consistently for a few years now, and my back is looking the best it ever has. And I can use it to dry my washing on!! 😂

[@tonyironstark3422]

Hello, I'm new to lifting and I usually do a lot of cardio training like RPM, running, BodyPump, Boxing. I'd like to start workouts but I would like to keep most of my other trainings. Can I do those 30 min workouts same day as one of my cardio trainings ? Which cardio training would fit the best on the same day ? Like doing RPM after arm workout - as the arms won't work in RPM ? Thx!!

[@Stierenkloot]

Hey Joey quick tip, the pop up text font size is too small considering most people view this on a smartphone

[@instruktiondj2462]

Joey D, a couple questions about the Push app, i have signed up and am about 10 weeks into a 4 day full body training programme. I go to the gym before work and am slightly pushed for time, Day 1 only consists of 3 exercises - bench (5 x 6reps), leg extension (5 x 15 reps) and lat raises (4 x10reps). I superset the bench and leg extension to save time and in the end the routine takes around 30 mins. The following 3 days have 4 exercises which I try and superset to save time. In general the longest session takes about 40 mins. Is this enough to achieve some decent muscle growth? I am seeing some added weight most weeks which i'm happy with but wondered if there is a limit. Also does the app add / change exercises through time or will it be the same routine until I re-start with a new one? Cheers

[@taylorstauffer900]

Literally started choking on my lunch when you said "If the goal of the workout, is to become deceased..." 🤣

[@mrsxber1916]

Just saw your comment after he said that. Dude is hilarious 😂😂

[@oblonggiraffe]

Hey Joe, long time follower here. Thanks for the vid as always, I'm always trying to learn more. Just had a question about the Push app. Not sure if there's an email we should use for app based questions? Anyway, currently I'm on the 6 day PPL program, but previously I've chosen, I believe, a 4 or 5 day PPL split where it always gives me leg extensions the day after doing squats. Or another example would be two consecutive days of training biceps. I'm just wondering if this is a bug, as from my understanding training the same muscle the day after is a no-no? I can email you pics to help the devs reproduce the issue if needed? Many thanks!

[@JoeDelaneyy]

Hi mate, you can send any questions to [e-mail]. In that case, it's not necessarily a bug/issue - it depends on the volume. But there's nothing inherently wrong with training a muscle on consecutive days. That being said, send over the full program so we can take a look just in case. Thanks

[@oblonggiraffe]

@@JoeDelaneyy Never thought I’d hear from the man himself! Ahh, I suspected it might have something to do with volume but wasn’t too sure. I’ll send over some screenshots. Thanks mate

[@ABat_D]

Which protocol of training is better if I have 60min for training, this one or full body?

[@JoeDelaneyy]

If you have 60 mins and can train 3x/week, that's probably enough to get your frequency (number of times you hit a muscle over the course of a week) up above 1. So I'd lean towards full body(ish) split. That being said, if total sets per week are equated, gains will be similar regardless of split. Btw, when I say 'full body' I don't mean trying to hit every muscle in 60 mins in every session. It's more just that there wouldn't be any specific grouping other than muscles that don't 'overlap'. I'd still only hit chest on 2 out of your 3 days, for example (and probably same for most muscle groups). Even 60 mins isn't enough to hit every muscle with meaningful volume/intensity.

[@xxNATHANUKxx]

If you’re not as bothered about legs you could do upper lower upper. More volume for your upper body which gets you more in to that ‘optimal’ range whilst not completely neglecting legs

[@dubot4076]

Can I do this program for 2 cycles a week?

[@faimohkihfaimohkih8223]

Good luck tying down the leg curl and leg extension machines at the same time at your gym…unless you train at 9pm🙄. Great video though, thank you!!

[@JoeDelaneyy]

Entirely valid point

[@wfigueroa1]

Can you do it all of it with dumb bells and show it? I work out at home. Thanks

[@JoeDelaneyy]

A bit more difficult with free weights because you inevitably have to choose exercises that involve more stabilising and typically come at a greater fatigue cost, meaning more rest is needed. Also not sure if you have things like a pull-up bar, dip station, flat bench?

[@dazgg9164]

Joe's a sick dude :P

[@mielerodriguez5678]

This is me all over but as youve said something is better than nothing. Also I can do pull ups to the sternum. So i do those at home and I have an incline bench in the garage which I use for those times when Ive been lazy at the gym eg 2 types of excercises 3 sets of ten then im thinking im outa there. I also have a weight belt. All in all im scraping by. But something is better than nothing. Ive been using your begginer routine for ages. Im that lazy but at least i make it in 3 times a week.

[@fitta74]

What's your thought on only doing compund movements?

[@JoeDelaneyy]

In what context? If you don't have much time, it's a perfectly good approach. If you do have the time, some isolation movements are worthwhile for sure.

[@ronnyjrgensen9091]

I was watching "The Mind Pump" podcast and they said full body workout,squats,benchpress,deadlift,overhead press,bendt over rows would give you biggest bang for your bucks.

[@finalfan321]

i had to go from 3 to 2 days unfortunately but full body workout split over 100 mins

[@fogfog8388]

So how can you, on the other side of the world (I'm in Oz) copy my routine? Or do I just find you-tubers who agree with me??

[@coupmark]

You should do this for Abs. I’d love to know how to get/maintain ripped abs in less time. I’m a busy man so efficiency is my priority, as I’m sure is the case for so many others

[@mart34]

What's the logic behind the different rest periods between sets he's using?, some are 45s, and some 2.5 mins for example.

[@JoeDelaneyy]

If you had the time, all rest periods would be longer and that's what would be best for gaining muscle. But since this is based on a time-constraint, we can't do that for all sets/exercises. The 45 second rests you're referring to are with the supersets, which means the muscle you're training gets 45 seconds + the time it take to do the other set. The very short rest periods of circa 30 seconds are essentially just to pack as many difficult reps into a short time period at the end of your main compound movements.

[@6FootVampire]

10 min is enough for me

[@JoeDelaneyy]

10 sets no rest. Ideal.

[@6FootVampire]

@@JoeDelaneyy i do one set per muscle everyday. I dont want to have any day-off cuz if i do its bigger chance it gets 2 days off, and 3 and 4 Maybe im weak mentally

[@scottmurray7283]

I do 3x week, alternate push pull no legs 😢 30 mins / workout

[@DarylP-c7t]

Wouldn’t it be smarter to mix horizontal and vertical exercises, because you build up a lot of unnecessary fatigue if you would have to do every excercise with for example raised arms?

[@zoc2]

I don't have time to dedicate to lifting anymore, and I feel like I can do this routine. Thanks Jeff!

[@kevinkelly8684]

What's the progression model

[@sem_pyat_sem_pyat]

Looks like a great routine. But I don't really think that it is feasible to occupy multiple devices in a real-life gym )

[@LaFlamaaBlanca]

Supersets, with machines, aren’t really possible in most people’s gyms, as they can be crowded

[@JoeDelaneyy]

It's definitely harder, but certainly possible when using a single station, like a cable stack or the pec deck/reverse pec deck, and lots can be done with dumbbells for biceps/triceps

[@Diego-he1ku]

Lookin like elder bro !

[@JoeDelaneyy]

Balding? lol

[@ReedRoams]

Yeah that’s all well and good, but when is the new Push update coming!??

[@JoeDelaneyy]

We are finalising designs by Thursday next week, so then it's just building it which will probably be 4-6 weeks. Sorry for the delay mate - it will be worth it!

[@lucas498x]

what Apple Watch is he wearing and what wrist band is he using?

[@JoeDelaneyy]

It's the series 9 with stainless steel case and Nike sport loop. I don't reaaallly like it, but we're testing an Apple Watch version of my app so I got it for that.

[@TTTTyme]

HIIT and Hypertrophy. Will absolutely destroy you in 30 minutes. 7 days a week. One day of yoga/stretch.

[@claytonpuckett2958]

fuck a dad bod my man's got a father figure!! lesgetitttt

[@FTLTVable]

So you're saying 45 minutes would be the best of both worlds 👀🤔

[@JoeDelaneyy]

No haha... but at some point it depends how often you're training too. If you did 45 mins like 6x/week, you could probably get 95% of the gain you're ever going to get. 45 mins x 3 would still leave you well short really. All these supersets/drop-sets/myo-reps are fine IF you're pushed for time, but there's no substitute for plain old boring straight sets with proper rest periods (whether the difference in gains is worth the extra time it takes is another matter)

[@FTLTVable]

@@JoeDelaneyy Was a bit tongue in cheek. But I appreciate the info! The videos are all ways really informative and entertaining. Keep them coming!

[@JoeDelaneyy]

@@FTLTVable I am daft haha. 🤦‍♂

[@AD-jc9sj]

Haha bro your calves aren’t bad, you haven’t seen mine ffs :(

[@pinclaudio]

I do 10min 6x week, 0 junk volume

[@b.g.9158]

where is your abs training? :)

[@JoeDelaneyy]

True - abs have left the chat.

[@rupertbear9116]

Got a Power Rack? do the following: 1. back squats; 2. deadlifts; 3. pushups; 4. pull-ups; 5. standing press. Done.

[@Bodysmorphia]

Nah

[@Micray55]

Bench press?!Barbell rows?

[@rupertbear9116]

if you want to save time, alternate sets of pushups and pullups.. doing bench press and BB row just adds more time to the WO.

[@Micray55]

@@rupertbear9116 I would sub bb row for DL's every other workout .Also,sub Bench press for OHP every other workout. Personally,I would cut out push ups and pull-ups.But it is all choices.Deadlifts and squats in one workout can be taxing. I prefer to alternate them, too. But,I would add bb curls. So my workouts would be brief too .A) Squat,Bench ,Bb row B ) Dl,Ohp,Curl