Import-ready template

Joe Delaney Full Body 5 Day

A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume. Review the full schedule, then run the template inside IronFlow.

Joe Delaney Full Body 5 Day
Days / week
5
Weeks
6
Level
Intermediate
Focus
Hypertrophy

Fit check

Is Joe Delaney Full Body 5 Day right for you?

A Intermediate Hypertrophy plan for 5 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Intermediate level who want a Hypertrophy plan and can train 5 days per week.

Choose another program if

Your schedule or training needs do not match 5 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight.

Program at a glance

A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume.

Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
5 training days each week
Weeks
6 programmed weeks
Sample week
Week 1

Program shape

See how many planned work sets each week contains and how the block is paced over time.

Weekly volume

Planned work sets from the stored template

work sets

Program length

Each block represents one programmed week

6
weeks

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More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Block A - Day 1

6 exercises
Leg Press
10 @ RPE 7 / 2 x 10 @ RPE 8 / 10 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Flat BB Bench Press
3 x 6 @ RPE 8 / 6 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Calf Press (Smith)
4 x 15

Effort targets are mapped to RPE; MR means AMRAP.

Chest Supported Row
12 @ RPE 7 / 2 x 12 @ RPE 8 / 12 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Lateral Raise Machine
10 @ RPE 7 / 10 @ RPE 8 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Overhead Cable Extension
2 x 12 @ RPE 8 / 12 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Day 2

Block A - Day 2

6 exercises
Overhead BB Press
3 x 6 @ RPE 8 / 6 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Pull-ups
3 x 10 @ RPE 8 / 10 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Leg Extension
10 @ RPE 7 / 10 @ RPE 8 / 10 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Leg Curl
15 @ RPE 7 / 15 @ RPE 8 / 15 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Chest Flye
12 @ RPE 7 / 2 x 12 @ RPE 8 / 12 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

DB Curl
2 x 12 @ RPE 8 / 12 @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Day 3

Block A - Day 3

6 exercises
Sumo Deadlift
8 @ RPE 7 / 3 x 8 @ RPE 8

Effort targets are mapped to RPE; MR means AMRAP.

Flat BB Bench Press
2 x 12 @ RPE 8 / 12 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Chest Supported Row
2 x 8 @ RPE 8 / 8 @ RPE 9 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Cable Lateral Raise
15 @ RPE 7 / 15 @ RPE 8 / 15 @ RPE 9 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Overhead Cable Extension
2 x 8 @ RPE 8 / 8 @ RPE 9 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Free Abs Exercise
2 x 15 @ RPE 8 / 15 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Day 4

Block A - Day 4

6 exercises
Bulgarian Split Squat
2 x 8 @ RPE 8 / 2 x 8 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Overhead BB Press
3 x 10 @ RPE 8 / 10 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Rear Delt Flye
12 @ RPE 7 / 2 x 12 @ RPE 8 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Calf Press (Smith)
4 x 15

Effort targets are mapped to RPE; MR means AMRAP.

Incline Cable Chest Flye
12 @ RPE 7 / 12 @ RPE 8 / 12 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

DB Curl
2 x 8 @ RPE 8 / 2 x 8 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Day 5

Block A - Day 5

6 exercises
Flat BB Press
3 @ RPE 8 / 3 x 3 @ RPE 9

Effort targets are mapped to RPE; MR means AMRAP.

Pull-ups
3 x 8 @ RPE 8 / 8 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Leg Curl
15 @ RPE 7 / 2 x 15 @ RPE 8 / 15 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Leg Extension
2 x 8 @ RPE 8 / 8 @ RPE 9 / AMRAP @ RPE 10

Effort targets are mapped to RPE; MR means AMRAP.

Incline Crunch
2 x 15 @ RPE 8 / 15 @ RPE 9 / 15 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Crunches
2 x 12 @ RPE 8 / 12 @ RPE 9 / 12 @ RPE 9.5

Effort targets are mapped to RPE; MR means AMRAP.

Progression contract

How it progresses

Manual rule

When it changes

at the end of the stored block · by your logged decision

What changes

The stored schedule carries the planned week-to-week changes.

After success or failure

Use the source program's success criteria to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this template.

Questions about Joe Delaney Full Body 5 Day

The stored template has 5 training days per week. Check the day-by-day preview before you start.

The catalog describes 6 programmed weeks. The schedule preview is generated from the same plan data used in the app.

The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.

No. You can select and start the template in guest mode; signing in is optional for sync and backup.

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