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Built-in training plan

Joe Delaney Full Body 5 Day

Sessions are organized into three two-week blocks. Exercises rotate in blocks A, B, and C while weekly volume decreases; each set carries the effort target mapped to RPE and MR/AMRAP notation. Review the full schedule, then follow this plan in IronFlow.

Example built-in strength training plan in 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?

Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 5. Confirm the schedule and equipment below before starting.

Who it is for

Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 5

Choose another plan if

This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight

[Plan at a glance]

Plan at a glance

Sessions are organized into three two-week blocks. Exercises rotate in blocks A, B, and C while weekly volume decreases; each set carries the effort target mapped to RPE and MR/AMRAP notation.

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

[Plan shape]

Plan 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 plan

work sets

Plan length

Each block represents one planned week

6
weeks

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PHAT

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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]

Day-by-day schedule

Every exercise below comes from the built-in plan 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

Quads

Effort targets are mapped to RPE; MR means AMRAP.

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

Chest

Effort targets are mapped to RPE; MR means AMRAP.

Calf Press (Smith)
4 x 15

Calves

Effort targets are mapped to RPE; MR means AMRAP.

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

Back

Effort targets are mapped to RPE; MR means AMRAP.

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

Shoulders

Effort targets are mapped to RPE; MR means AMRAP.

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

Triceps

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

Shoulders

Effort targets are mapped to RPE; MR means AMRAP.

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

Back

Effort targets are mapped to RPE; MR means AMRAP.

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

Quads

Effort targets are mapped to RPE; MR means AMRAP.

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

Hamstrings

Effort targets are mapped to RPE; MR means AMRAP.

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

Chest

Effort targets are mapped to RPE; MR means AMRAP.

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

Biceps

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

Back

Effort targets are mapped to RPE; MR means AMRAP.

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

Chest

Effort targets are mapped to RPE; MR means AMRAP.

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

Back

Effort targets are mapped to RPE; MR means AMRAP.

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

Shoulders

Effort targets are mapped to RPE; MR means AMRAP.

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

Triceps

Effort targets are mapped to RPE; MR means AMRAP.

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

Core

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

Quads

Effort targets are mapped to RPE; MR means AMRAP.

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

Shoulders

Effort targets are mapped to RPE; MR means AMRAP.

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

Shoulders

Effort targets are mapped to RPE; MR means AMRAP.

Calf Press (Smith)
4 x 15

Calves

Effort targets are mapped to RPE; MR means AMRAP.

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

Chest

Effort targets are mapped to RPE; MR means AMRAP.

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

Biceps

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

Chest

Effort targets are mapped to RPE; MR means AMRAP.

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

Back

Effort targets are mapped to RPE; MR means AMRAP.

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

Hamstrings

Effort targets are mapped to RPE; MR means AMRAP.

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

Quads

Effort targets are mapped to RPE; MR means AMRAP.

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

Core

Effort targets are mapped to RPE; MR means AMRAP.

Reverse Crunch
2 x 12 @ RPE 8 / 12 @ RPE 9 / 12 @ RPE 9.5

Core

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 guidance to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this plan.

[FAQ]

Questions about Joe Delaney Full Body 5 Day

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