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

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

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

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

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!

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

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

Big Joe finally uploads 🙌🏻

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

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

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

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.👍👍

Such solid advice from this man. Thanks Joe!

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

My hero

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.

I will be using this as my routine on vacation

Joe The Lay Knee is my hero !

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!!

Best fitness content creator on RU-vidr.

I trust thee, Shredbundy

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

love u bro, keep going !

Ahhhhh he’s back!!!!

Thank you Joe!

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

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.

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

Hi Joe, doe Dips considered as horizontal push? Thanks

Golden! Thanks!

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

des videos précises et claires 👍

Solid content!🙏

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.

This is a fantastic video

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

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

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.

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

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

more Joe content please!

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

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.

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

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

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

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...

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?

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

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!!

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?

Yes,, helpful

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

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?

Ty

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

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.

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.

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?

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

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!!

Moody sippy cup

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

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.

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

How would you modify these for a home gym?

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?

Can I do this program for 2 cycles a week?

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.

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.

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!

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

Joe's a sick dude :P

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

What's the progression model

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?

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

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

What's your thought on only doing compund movements?

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

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

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

10 min is enough for me

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

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

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

For these sorts of minmaxxing programs, any OHP is really a waste of time. You're better off incline pressing or doubling down on lat raises

Lookin like elder bro !

Algo

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

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

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

where is your abs training? :)

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

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

Pretty good video Joe ! Did you plan to do a PPL training video subject ? (Like Push pull legs, PPL rest etc) I really love this type of program that suit my job etc. Thanks !

‘Unless your goal is to become deceased’ 😂

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

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

This would be great if it weren't for the groups of alpaca haired polo shirt wearing teenagers stood hogging every machine in my gym barely breaking a sweat while they take turns doing the easiest set you've ever seen and chatting on their phones. Hence making most super set impossible. Maybe time to change gym. 😭🤣

I wanna build mussel.