Joe Delaney Inspired 3 Day Beginner Program

Embark on a transformative fitness journey with the Joe Delaney Inspired 3 Day Beginner Program. Over 12 weeks, this structured plan focuses on building strength and confidence through a balanced mix of bodyweight and machine exercises. Each week, you'll engage in three sessions designed to target major muscle groups, including back, chest, and arms, ensuring a comprehensive approach to your fitness goals. Whether you're new to lifting or looking to refine your technique, this program will empower you to establish a solid foundation for long-term success. Get ready to unlock your potential and embrace the challenge!

Dive into the Joe Delaney Inspired 3 Day Beginner Program, a comprehensive 12-week journey designed to build strength and sculpt your physique. 

Features a Horizontal Focused Push/Pull day, a Lower Body day and a Vertical Focused Push/Pull day. Utilises machines more heavily over free weight exercises for ease of entry, time efficiency and to help adherence to the program when new to lifting.

Ab work can be added in as required. 

This program features 36 sessions, each lasting around 60 minutes, focusing on foundational bodybuilding techniques tailored for novices. With a mix of bodyweight and machine exercises, you'll engage major muscle groups while developing proper form and technique. Get ready to transform your body and boost your confidence in the gym!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

AD Press (Smith Machine)

Lat Pulldown

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Pec Deck (Machine)

Reverse Pec Deck

Incline Curl (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Leg Curl

Leg Extension

Back Extension

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