THE WORKOUT SPLIT THAT TRANSFORMED MY PHYSIQUE (my current split)

[@RumoHasIt]

Leaving this full routine here for refference for when Im in the gym 💪💪 Monday: back 5x5 pull ups 4x10 deadlifts 4xSS 8 reps pronated BB Row SS 6 reps supinated BB Row 4x8-10 Single arm cable rows LR 4x10 Lat Pull Downs 4x10SS Bicept cable rows Cardio sprint finisher 6-10 30sec rounds Tuesday: legs/glutes Dynamic stretch/ mobility 4x8-10 BB squats 4x10ss Hipthrusts to some kind of bridge 4x10-12 DB RDL 4x10 DB Bulgarian split squats 4x12/10/8 leg press wide med narrow Wednesday: push day Warm up 4x12-15 flat BB bench 4x10 DB seated OHP 4x8-10 DB Incline bench 4xSS DB lat raises - front reaises 8-10 ea Check video for final exercise SS Thursday: Full Body 4x8-10 Barbell OH Push Press (bounce is ok to work power) 4x8-10 BB RDL to Row 4xSS kb swings kb snatch to squats 4x20 DB walking lunges DB pushup to burpy to db OHP See video for rest of superset Saturday: Leg Day (glute focused) 4xSS 8/leg stagger stance HT 6 dead stop HT 4x10 Sumo DL 4xSS 10 DB Goblet squats SS 8-10 DB sumo squats 4x10 DB RDL 4xpyramid ss calf raises

[@marejadeart1290]

Thank you!!!! 🙏

[@aliyahhaynes]

You're an angel for this thank you! what do the double S's stand for in this context? Idk if I'm following wrong ahahah

[@riapai2770]

@@aliyahhaynes it stands for superset!

[@RumoHasIt]

Yes, SS is the supersets done in tandem

[@siyasanga_makie]

Rumo, You are darling!!! 🥹♥️ THANK YOU

[@ayeshafaisal7949]

@RumoHasIt Posted this Earlier, just adding timestamps: Monday: back 0:57 5x5 pull ups 1:09 4x10 deadlifts 1:46 4x8/8 SS pronated BB Row SS supinated BB Row 3:06 4x8-10 Single arm cable rows LR 3:58 4x10 Lat Pull Downs 4:43 4x10/8-10 SS Bicep cable rows SS BB Bicep curl 5:48 Cardio sprint finisher 6-10 30sec rounds Tuesday: legs/glutes 6:50 Dynamic stretch/ mobility 7:30 4x8-10 BB squats 8:36 4x8/8 SS Hipthrusts to Kas Glute bridge 9:00 4x10-12 DB RDL 9:23 4x10 DB Bulgarian split squats 10:03 4x12/10/8 leg press wide med narrow Wednesday: push day Warm up - stairs 11:35 BB Bench Press 11:35 1 warm up set 12-15 reps 11:44 1rst working set weight 12-15 reps 11:56 3x6 main weight 12:32 4x10 DB seated Shoulder press 12:48 4x8-10 DB Incline bench press 14:05 4x10/6-8 ss DB lat raises ss front reaises 8-10 ea 14:37 (gonna need a bench, final triset) 4x10/10/10-12 ss DB chest fly ss incline pushups ss tricep dips Thursday: Full Body 15:49 4x8-10 Barbell OH Push Press (bounce is ok to work power) 15:15 ^1 warmup set 12-15 reps (she does unloaded bar) 16:21 4x8-10 BB RDL to Row 17:24 4x12-15/10 SS kb swings SS KB snatch to squats (25/30 sec rests) 17:53 4x20 DB walking lunges Last Is Complicated, so explanation: 18:04 (problem, she doesn’t say how many reps for each exercise😳) *remember to balance the glass on your back😉 19:13 5 Trisets DB push-up to burpee press 16-20 DB Renegade Rows Plank Walkouts to burpee jumps (10 sec rest b/w exercise, 25 sec b/w sets) Saturday: Leg Day (glute focused) 20:54 4x8/6 SS B-Stance stance Hip Thrusts PER leg SS Dead Stop Hip Thrusts 21:40 4x10 Sumo DL 22:18 4x10/8-10 SS DB Goblet squats (heel elevated on a plate) SS 8-10 DB Sumo squats 22:40 4x10 DB RDL 23:01 4x10/6 ss calf raises (95 lbs/135 lbs) 23:24 QUICK AB FINISHER 2 sets 20 Alt V Ups 15 DB Sit Ups 30 Under Overs (15 Per Side) 40 Mountain Climbers

[@ds7106]

Thanks!!

[@beccamagill5693]

u my good sir are a blessing

[@RumoHasIt]

You are a god send 😭❤️

[@milk3cat]

what does DB, BB stand for? thanks!!

[@RumoHasIt]

@@milk3cat db= Dumbell and bb = barbell!

[@katadromeasgr]

This is legitimately one of the best if not the best physiques on youtube, proportion-wise and quality-wise. And I've seen plenty, I am also a fellow gym goer. The core, the posture, the walk, the glutes, it's flawless. No piriformis issues, no hip issues, no obvious injuries. I am impressed tbh.

[@whateverimake9350]

Not with that cargo pants tho.

[@Aquemini888]

Hands down the best.. big things really do come in small packages 😍

[@mdjfitness]

Thank you so much! I really appreciate the kind words😊

[@whateverimake9350]

@@mdjfitnesscargo pantes not good, cheers ✌️

[@_LaGrandota]

What does her pants have to do with anything related to the original comment? 🧐

[@genolouis9858]

I gotta give her props. Pushing yourself to work out after losing a love one is not an easy thing to do. That's a strong minded woman. 💪

[@ilovelearning2]

I heard exercises trains the mind as well and good for mental health

[@VonRyan18]

I love that you incorporate unilateral movement exercises to fix muscle imbalance bc it’s something that I struggle with so this is really helpful.

[@damptoast]

Monday - Back and biceps Tuesday - Legs and glutes Wednesday - Push Thursday - Full body Saturday - Legs

[@toddjudson7281]

Maybe I’m getting old but I need a recovery day after every workout. Still active though on those days

[@Ihrto5]

Maybe I should all week cuz all of those sound perfect and Friday, sat and sun. Can be rest days I kinda started doing full bodies no wonder I was always tired and sore but and wouldn’t see results did whole month that way of 3 or 4 days now I seems a lot easier to follow it this way and push myself with heavier weights I low key get scared to do so but it be a lot easier since not fully wearing out my body like I did. 😅 oh my beginners lol

[@obiozo1]

This week I tried your regime and I’m so so thankful I came across your page! I used to avoid squats and RDLs because I would get lower back pain and I couldn’t find someone to spot me and tell me if my form was off. But after watching your video and watching your form I finally tried these exercises and focused on doing it using your form and I had no lower back pain 🙌🏾

[@ma_isa_coooo]

Maddie! OMG I have been doing your program for the past 4-5 months! Advance level When you extended it I was so happy! You challenge me like no other! I am so thankful for putting us through it cuz we can only build! 🧡🎉

[@Mabryova]

Love this routines but we need better timestamps :D TUESDAY / LEGS EXERCISE 1 8:00 Barbell squats 4sets/ 8-10reps 8:36 4 SS Full hip thrusts right into KAS Glute Bridges (8 reps each exercise) 8:52 RDL 4sets/ 10-12 reps 9:24 DB Bulgarian split squats 4 sets / 10 reps each leg 10:04 12 Wide Stance right into 10 regular stance right into 8 narrow stance Leg Presses x 4 sets WEDNESDAY / CHEST (PUSH) 11:43 BB Bench Press 4sets / 8-10 reps 12:18 DB seated shoulder press 4sets / 8-10 reps 12:45 DB Incline bench press 4sets / 8-10 reps 14:05 SUPERSET DB Lateral Raises 8-10 right into DB Front Raises 6-8 for 4 sets 14:36 TRISET 10 DB Chest fly right into 10 Incline Push-ups right into 10 tricpe dips

[@zahraalhaj9419]

I'm so sorry for your loss. I understand how you feel as I recently lost my aunt and then my cousin, which really hit me hard. You are very inspirational, so thank you.

[@elizabethdavalos266]

Today is my day 5 (1week) on this workout week of yours, I love these workouts they really test my body/strength and you give me motivation to push thru. I never practiced pull ups in the gym and now I’m eager to eventually be able to do push ups! I been following so many KZbinrs and none of them keep me motivated. I truly Thank You for all your hard work! 🙏😊

[@ADayWithT]

Maddie’s definitely one of the best fitness influencers out there! Sweet personality, funny, beautiful, amazing physique - the whole package! ❤️ Happy to have been following her since the earlier at home workout days!! 💪 💪 Sorry about your grandma… sending hugs🤗

[@mdjfitness]

awww wow thank you so much girl🥹🥰 this means so much to me and I appreciate all your love and support over the years🥰. Also, thank you for your condolences 🥺❤️‍🩹

[@jeanpauljeanpaul2530]

Nice to see girls who train hard, and don’t eat like birds..this is the body type and relationship with food I would want for my daughter.

[@youthisreadwrong2274]

@jeanpauljeanpaul2530 Super wholesome!

[@nalanivillanueva4671]

Please never delete this! It’s my daily motivation.

[@MCD613]

Love it! We’d love a more in depth video on each day going into form and the reason for each exercise. Thank you!!

[@prettybird8942]

So sorry for your loss ! Love your videos.

[@mdjfitness]

Thank you so much🥹

[@carterkedrowicz4666]

@@mdjfitnessplz comfort me

[@willowandvine]

Oh my gosh that full body workout is KILLER😅but so good! I’ve been trying to find a good comprehensive full body workout while also incorporating cardio and this was perfect. Thank you for posting this!

[@JiminyRicket]

It's so great to finally find an actual full week program. Do you have a recommended rest time between sets? I really hope I can commit to something as detailed as this. It's so helpful.

[@Nekteck]

Your workout split is pure gold! 💪 Loved the insight into your training routine. Keep crushing those workouts! 🔥

[@taliacoccarelli6487]

This is the best workout plan I've found on KZbin. So killer. Only made it through half of the full body one

[@Jubjoys]

Been doing your program for the past month and my glutes have grown sooo much! Anyway Watching you here compared to in IG is so different cuz you’re always so serious in your IG videoss 😆

[@ritwikabhadra6383]

This is your first video I watched and immediately subscribed ! You’re so inspiring and your personality is totally my type! I feel like we would be besties lol push day is also my favourite and I’m also 5’2 lol , btw you’re so freaking well built literally perfect ! Love all your fits! I used to hit the gym earlier but now I’m diagnosed with ankylosing spondylitis so I’m not able to do these workouts and this video made me feel super nostalgic, I hope I can hit the gym again!

[@Njaleni]

This split is so good. So far so good and I don’t feel tired. New sub.

[@marcelusdarcy]

Thanks so much for saying that bit about using less weught when youre tired/not feeling it. I always want to ego lift and think that the way to gain more muscle is to lift heavier, so to see people who are already ripped using a very light anount of weight makes me feel less bad and stops myself from worrying that im not pushing myself hard enough

[@Siera2024]

This has got to be one of the most insane workouts i’ve ever seen…can’t wait to try it!

[@mindandbody7971]

Nice to see a woman training for totality and not body specificity for contest and your sequence of movements & technique execution is solid, maximizing synergy between the muscle groups trained. Refreshing. 👍

[@yng27]

73k subs??? Congrats!! i swear last time i checked you were at around 20k love seeing your growth

[@mdjfitness]

thank you so so much!! I appreciate all your support☺️☺️

[@mariamshabbir198]

She’s at 598K now. Crazy 🎉😮

[@edantewano8239]

Sorry for Ur loss my dear and 1st time I've heard Ur voice but Ur work 9jts are inspirational to me im disabled fr9m work place accident so thanks babe

[@tayyy4589]

Sorry to hear about your grandmother, because of the way you are I know she was wonderful❤ I’m also very close with my grandparents. Praying for your comfort! Grief sucks

[@zyna6468]

I'm going to start this todayyyyy! I'll see my progress after 3 months. They say patience is a virtue so I will try!

[@sanchoswater9163]

How’s it going

[@p4kichu]

October 16th 2024 guys i’m locking in October 31st 2024 update: i’ve lost 3kg!!

[@zpaceland1952]

Felt

[@EmilieSailing-lj8ce]

Me toooo 😂❤

[@diasiacherese8079]

You got this 👍🏽 💪🏽 👏🏼

[@kbhagani]

I've lost nothing and I am on week 2

[@dallylynn7404]

“the right type of bar” girl as a recovering alcoholic I can’t tell you how much that tickled me🤣🤣🤣 I have been going to the gym for a month and have lost almost 20 pounds! Thank you for this video and helping me with my sobriety without even knowing it!!❤️‍🔥

[@TokenTupperware]

I train primarily Olympic weightlifting so it was interesting to see a more bodybuilding style of training. Just wanted to note, the kettlebell exercise was a kettlebell clean and squat. Snatch would end with kettlebell overhead and elbow extended. Also for kettlebell cleans/snatches, try a pronated grip start position and it’ll make the pull from the floor more natural!

[@luisagarcia5821]

Almost done your BUILD program, and then going straight into BUILD LIMITLESS! So excited - wish I could get your T's but custom fees are ridiculous in Canada :( ALSO, your hair is actually SHINING. Keep it up!

[@Beare.]

Just found this channel. You are superb. Thank you for full disclosure on the grieving process, It’s so tough. You’re amazing, Thank you for inspiring us. Wishing you boundless success. 💪☀️✨

[@sieversky]

Hey there! I added your split to my HEVY app. I started doing it this week and it is killer! Love it! Today I did your Saturday (leg, glute focused day) and holy crap, everything is on fire! I will be doing your split for the next 4-6 weeks and see where it takes me…thank you so much for sharing! I’m so sorry about your grandmother 😢

[@wombaura]

I love how knowledgeable you are!!

[@paulajuarez6357]

Thank you . I started to follow your push day and other routines and it’s helped me a lot. Great work!

[@drvgraf]

I look forward to your new videos every day! You're amazing!

[@Kseniya.Gromova]

This is super helpful! I just got started with weight training this week 🥳 and it's so frustrating/intimidating being a newbie, not knowing where to start, what weights to put on, being looking plain stupid and only doing the machines that i think i know how to work, etc. Thank you for posting this, very informative and mich appreciated!❤

[@StormyHallahan]

Everyone had a day one. You can do it!

[@Lancejones91Vlogs]

I’ve been working out for 2 years at the gym I love working out you look amazing keep up the good work

[@mathilde6878]

Thanks for sharing this ! Especially the full body day. I never know what to do one those days :') ! The exercise with the "burpees press" is called "devil press" in crossfit vocabulary !

[@lisarastin1045]

I got so inspired by watching this, I´m excited to try your split !!

[@ibrahimsurti4922]

One advice on your pull-ups, control when you are going up and slow down, inhale when you are down so when you go up and exhale you release less air and still have more for the next round of pull ups It is always slow and controlled motion

[@35mmonrose]

that full body triset is actually insane

[@julie.daytona]

I've been following along for like 2 weeks and it is a lot of volume and a great challenge. The Saturday made my glutes more sore than I've experienced in a while 😅

[@FF-qs5ol]

Hello MJ! I am a health beginner. This video really helped me set my weekly workout routine.Especially, your Tuesday routine (I love leg day!) is amazing♡ i am looking forward to the new workout video🥰 thank you!!

[@tosha904]

Girl! I just stumbled across your videos and didnt even realize that you are the same MADDIE in the evolve you app that ive been following. Have had the app for about 3 years. Im Finishing build. Next week im starting Build-Limitless. I was about to comment that your workouts are the same as EVOLVE YOU and you need to stop stealing when i realized who you were!!🤦🏾‍♀️😂😂 Yall this lady and all the trainers in Evolve you are amazing! Get this app!! Thank you Miss Maddie!!

[@kalam6748]

Pull up Deadlifts 4sets 10 reps Barbell row 4 sets Single arm rows 4 sets Lay pull downs Biceps curls

[@manilynlalo8536]

Please please please post more what I eat in a day/what I cook in a day/recipe videos! Your food always looks so good

[@jaci-lynnkirkland2662]

You Are Amazing! This split is everything I am so appreciative of the breakdown!!

[@ariisacutie5]

Our workout splits are very similar! Just replaced my regular RDLs with the RDL/ back row variation you were doing and whewww game changer. Great vid ❤

[@Micah-star6]

I lost my grandma two it dose hurt I love her with all my heart I'm very sorry about your grandma but your still hitting the gym that's show s who you or much respect and love

[@HeatherHolt]

This is so helpful and inspirational and I love it. You look great! That hard work pays off.

[@gapsicola]

Love love love this split. Could you share a breakdown of all the moves and reps in written form please?

[@Lakpaka.]

Yes! Please do a form breakdown! Thank youuu!

[@ChicagoBornPilsenBred21]

Your posts are awesome & amazing💯 Keep up the Great Work💪

[@mdjfitness]

Thanks so much🎉

[@terrenceodonnell6347]

​@@mdjfitnessyour body is crazy..

[@ChicagoBornPilsenBred21]

@@mdjfitness De nada😎🙂

[@GeorgeMartinez-u3w]

What a great workout , you do know your stuff girl. Get it girl , i would love to workout with you , lifting , running , pushing each other to continue

[@nadiacarpio8435]

I'm on my fourth day of following your workout, and it's incredible! I give it a perfect 10 out of 10 rating💗 Thank you! I plan to stick with this routine for a month.

[@hokuyoga]

Thank you! ❤ and my condolences to your grandma. Thank you for sharing. 🙏

[@carolinemeirelesgrupe3881]

Just completely love your video! My workout plan is very similar to yours, but I really enjoyed some new ideas I've noticed. Lets go gwm girls

[@TyphanyGarcia]

Sooo many people have done a video like this but this is by far one I feel I can do! Muchas gracias ☺️

[@aleksandramichalik5796]

i am obsessed with your energy! Also i have tried few programs on evolve you app but honestly none of them felt right. Build program is very similar style to what i used to do but it give me a much better structure. Besides keeps me more accountable 👀👀Can’t wait to see more videos ! Thank you for making them 💛

[@mdjfitness]

Wow, thank you so much for your kind words and feedback!🥹❤️ this means a lot to me, I’m so happy you’re loving my program🥰

[@NouYunho]

ty for this! could you also talk a bit more about your cardio session at the end? how long do you usually stay on the treadmill/do cardio after workouts and how often do you do them? thank you in advance if you ever reply to this!

[@yosavite_savv]

Awesome workout! Form breakdown would be amazing!

[@belovedobserver]

I do fewer exercises on my leg days. I wish I could do more, but my kids make it challenging at times. My husband said to do “mom sized exercises” and that made me really sad. I love to see the sumo squats.

[@idunpersonaltraining]

I hope soon you can prove your sexist husband wrong with your big “mom sized” gains 💪

[@damptoast]

I also do a lot less of my leg days! Just remember its not how much you do its how you do it and your intentions going into it. You are doing great

[@Lovesomemaria]

Going to the gym as a mom is sick

[@lateiro6845]

So sorry, for your loss. 💜 At least she’s free from the bullshit! Much love, sweetie. 🥰🧚🏽‍♀️

[@monbon398]

I did your leg day (Saturday) routing yesterday…. Let’s just say there was a lot of rests in between! I loved and hated this workout but I loved feeling accomplished afterwards ❤💪

[@LeeHaeyoung-j2g]

Best of the best! Huge thanks from UAE❤

[@claudettebarnes5528]

Wow! For once and for all. She explain things, so clear. A very good workout to follow. From UK

[@karthikvijay5678]

Thanks so much for making this video, I’m starting my fitness journey and learned a lot from this video ❤

[@DKK616]

This woman deserves a subscribe, she is a demon. About to try her split for the next 3 months. And maybe layers lol

[@Itzummlizzie]

15:32 makes sense lol! I was doing that one wrong that explains a lot 😂 I was doing it like a military press

[@amdesigirl]

love how real you are!!!!!!!!! Going to try this split for sure!

[@evasketches]

This made me realize i don't train nearly hard enough

[@K08-d4z]

Had the same thought lol

[@LilyPetitpren]

Awesome workout!! Please do more 'full body' workout videos! would love some inspiration - that's the one thing that is hard for me to keep up with :)

[@AmandaBuchanan-jg6kw]

So sorry about your Grandma. ❤ sending prayers your way .

[@gabrielag8989]

I love your tutorials! Maybe you could also do a proposal of 4 day or 3 day split?

[@NiseyNikki80]

That full body day looks killer!! Omg

[@reviewsbyChase]

Sorry for your loss my grandma passed away this year

[@mdjfitness]

I’m so sorry for your loss as well🥺

[@asiaclayed]

Damn how have I never been reccd her before! I'm loving this split I'm def gonna incorporate a few things to up my split, she strong

[@J3Diva]

Great workout! Great video! I’m going to do this at the gym this week ❤

[@miguelhenry6018]

Bro you’re a unit!

[@jessiefung5731]

Love thank you. Yes pls more details in correct form for each exercises would be useful. Also alternative to doing with non gym machine equipments. Tx

[@b_un_boxed]

Phenomenal! Great form, and challenging week! 💜💫

[@KorrieJade]

Finally a full detailed week workout yayyy. Thankyou ☺️

[@gvasqu]

Can you please post a hair routine video or how you keep you’re hair so shiny and long!!!

[@AngelaShippert]

The glue bridges with KAS are fire!

[@termyjy9639]

Rn i workout at home but when I do go to the gym I neeeed to try this out

[@theresaperez2624]

So I’m on day 2 of following your workout split! It has kicked my butt, but I am excited for tomorrow. Going to follow this for a month and see what happens. Thanks for sharing! 😎💪🏼

[@ShelbyBryan-e5r]

Update??? I am about to start this split soon ❤

[@creationslandscapedesigns]

I do a 1-hour full body workout four times a week at the gym. I found that going to the gym regularly became the best antidepressant drug.

[@Rachva]

I started this split this week, I'll keep you posted!

[@tonancyortiz3462]

YUPPPPPP, your legs days on the evolve you app ALWAYS have me huffing and puffing 🤣 that triset has my quads on FIRE! I love your program though!!!!

[@amycheslock5316]

So happy I found your videos, these workout ideas were great. Thank you! Do you think you might do a full day of eating video? Would love to see some Food inspo.

[@noorsherfawi415]

The full day is great on its own but I don’t understand how some workouts in it are targeting the shoulders and chest muscles again when the day right before this was a push day already. I mean shouldn’t these muscles be given the chance to rest and recover? Or the recovering period becomes shorter for advanced weight lifters?

[@thewellbeingagent]

I love your confidence!

[@abigaellapid97]

How did you start your fitness journey? Curious how it went for you and what made you come this far ❤️🥰

[@josecadena8577]

Really like the video, really love The split and I think I’m going to try it

[@kychrise44]

I need a beginning version 😢

[@pattiamaya4671]

i LOVE the routine. I wish you talked more about technique. Thanks for sharing

[@alias.9500]

5 days is definitely not all level friendly... but I use Build so I'm personally not complaining lol!