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

by MDJ FITNESS · 3,771 words · 564 segments · language en · Watch on YouTube

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0:00what's up you guys welcome back to my
0:01channel for this week's YouTube video
0:03I'm going to be taking you guys through
0:04a week of workouts before you guys think
0:07this is going to be some crazy split
0:08you're like oh gosh here we go it's
0:10going to be like a 7day thing like no no
0:12no no I work out 5 days a week okay so
0:14this is like all level friendly split
0:17and this is how I like to train and a
0:19lot of you like to train on my build
0:21program so I just can't wait to get into
0:23it and show you guys what a full week of
0:25typical workouts looks like for me and
0:27for a lot of the people on my program
0:29all right let's go
0:32okay guys so on Monday I hit back and
0:34we're starting off strong with pull-ups
0:36if you know me love me a good pull-up so
0:38that's what we're doing 5x five okay
0:40that's the first exercise 5x five and if
0:42you've seen my back workout for a
0:44sculpted waist you see that I climb the
0:46weights because I'm 5'2 okay and gyms
0:49are not 5'2 friendly so we got to climb
0:52to get to the bars cuz I'm not going to
0:54jump okay that's going to overexert my
0:58energy
1:01[Music]
1:03for our second move we're going to be
1:05doing conventional deadlift and this is
1:06one of my favorite compound movements to
1:08include on back
1:13[Applause]
1:16[Music]
1:17day okay guys for exercise number three
1:20we are actually going to be doing a
1:22super set so we are going to be super
1:24setting a pronated grip bent over
1:26barbell row with a supered grip barbell
1:28bent over row we're going to be doing
1:29four sets of eight pronated right into
1:33no rest right into six reps of super so
1:36definitely super high volume exactly how
1:39I like to train and your midback and
1:42your lower back will be on fire it's
1:44going to be really
1:46[Music]
1:58nice
2:00[Music]
2:03okay guys typically my main weight would
2:05not be 10 lbs on each side but I'm a bit
2:08tired this week I just flew back from
2:10London so the jet lag's really hitting
2:12and also yesterday I was very depressed
2:14because my grandma passed away in March
2:17so I was very sad and you know grieving
2:19is not a fun process some days you're
2:21totally fine some minutes you're totally
2:23fine and then the next minute you're
2:24just balling and really sad so yesterday
2:26was one of those really rough days of
2:28grieving and I'm just feeling weak tired
2:31sad a little bit just being honest with
2:33you so it's okay if normally your main
2:35weight is higher today mine is a little
2:37bit lower and I'm just going to be
2:39working with 10 lb that's fine still
2:42getting it in okay guys for our fourth
2:44exercise we're going to be doing single
2:46arm seated rows this is a plate loaded
2:49machine you can do the cable machines
2:52that pretty much all commercial gyms
2:53have I just happen to want to use this
2:55today because the gym that we're filming
2:57at today has the plate loaded machine
2:59and it's my favor faite when I do have
3:00access to it so we're going to do single
3:02arm we're going to do about 8 to 10 reps
3:04per side for four sets
3:06[Music]
3:19total typically with my back days I'll
3:21always include at least one exercise of
3:24a unilateral movement and that just
3:26helps with muscle imbalances overall so
3:29obvious I'm doing single arm rows or
3:31sometimes I do dumbbell single arm bent
3:33over rows those are like my two favorite
3:34unilateral exercises to include on back
3:36day and it's just great for you know
3:39imbalances in strength and also uh
3:41physique imbalances okay guys for our
3:43fifth exercise we are going to be doing
3:45lap pull Downs it's rare that I ever
3:47skip lap pull Downs in my back days it's
3:49like literally another staple always in
3:52my back days always programmed
3:53regardless of whatever switch UPS I'm
3:55doing to my program lat pull Downs is a
3:58staple
4:00[Music]
4:13for our final exercise of this back day
4:15on this fine Monday we are going to be
4:17finishing with a double arm bicep curl
4:19on the cables super seted with a barbell
4:22bicep curl so we're going to do about 10
4:25reps on the cable machine right into 8
4:28to 10 reps of bar bicep curl your biceps
4:30will be on fire but it's a great super
4:32set to finish off back day and that's
4:34what we're doing today and we're going
4:35to be doing four sets of this super set
4:37and then we're going to move on to some
4:39little cardio at the end to finish off
4:41this back
4:43[Music]
4:58day
5:02to finish off our back day we are going
5:04to be doing some Sprints so we're going
5:05to start off with a 5 minute warmup walk
5:09you know get our blood flowing muscles
5:10warmed up before you just jump right
5:12into Sprints so we're going to walk for
5:145 minutes and then after this 5 minute
5:16walk I'm going to carefully step off and
5:18then I'm going to let the speed build up
5:20to the comfortable speed that I want to
5:21Sprint at today and we are going to do
5:2330 seconds on 30 seconds off for 8 to 10
5:25Rounds I'm not going to lie to you some
5:27some days you know maybe I'm like
5:28exhausted and I'm just like ah like the
5:30max of max amount of rounds I can do
5:32today is six rounds but I'll never do
5:35less I'll always do six eight or 10
5:37Rounds today I'm feeling pretty good so
5:38I think we're going to do about 8 to 10
5:40rounds and then we're going to call it a
5:41day and that is a typical Monday workout
5:44and what that looks like for me in my
5:47[Music]
5:54programming all right guys Welcome to
5:57our Tuesday workout today we're going to
5:59be hitting legs and glutes on Tuesdays I
6:01typically like to go a little bit more
6:03full leg Focus whereas my Saturdays or
6:06Fridays depending which one it falls on
6:08I like to do more glute focused so this
6:11one's very well-rounded on a Tuesday cuz
6:13I like to get the hardest one out of the
6:15way mind you all my leg days are hard so
6:19but I I like to call this one the harder
6:21one anyways look at my fit my layered
6:23fit uh yeah if you know me on Instagram
6:27I'm known for my layers okay I've been
6:30wearing this type of layered fit since I
6:32think 2020 or 2021 and I love to see
6:34that it's like a trending fit all over
6:36Instagram and Tik Tok now but it's sick
6:39it's so comfortable on leg day and I
6:41just feel like a demon so let's get into
6:43it so we are starting off with squats
6:45what a fun little movement but we're
6:46going to do some Dynamic stretching so
6:48we're just going to like Zoom through
6:50[Music]
6:58that
7:00[Music]
7:11now guys we have our beloved squat bar
7:14we are spending our Tuesday at at the
7:17bar our Tuesday at the bar except the
7:20right type of bar so we're going to do
7:22one set of 15 reps just with the bar
7:24because when it comes to squats we're
7:26not going to load on the weight and
7:27break our backs here okay guys we got to
7:29like got to start off light and then
7:31build into our main
7:35[Music]
7:38sets Okay cool my hair looked absolutely
7:41wild there we're not we're not doing
7:42that hairstyle I can't even tell you how
7:44many hair styles I go through in a day
7:46when I work out guys it's actually it's
7:48wild okay guys so we're actually going
7:50to load on 25 lb plates first if you're
7:52not comfortable doing a pyramid set yet
7:53with squats and just want to get used to
7:55it then you can follow what I said which
7:57is four sets of 8 to 10 at a comfortable
7:58main weight
8:08[Music]
8:13wait you guys can get my build t-shirts
8:16now on evolve you code Maddie will give
8:18you 20% off all my merch and my program
8:21subscriptions get your build t-shirt
8:23today so for our second exercise guys
8:25we're going to be doing a hip thrust
8:26super set I love doing hip thrust super
8:28sets we are going to be doing four sets
8:30of eight full hip thrusts right into six
8:33cast glute Bridges let's get into
8:40[Music]
8:45[Music]
8:47it four steps of that and your glutes
8:50will be on fire our third exercise we
8:52are doing barbell rdl's for four sets of
8:5510 to 12
8:58reps
9:01[Music]
9:09for exercise number four we're going to
9:10be doing Bulgarian split squats
9:11sometimes I do it with one dumbbell
9:13sometimes I do it with two today we're
9:15doing it with two just going to wrap up
9:17with my wrist wraps here cuz my grip
9:19strength is feeling a little wonky
9:28today
9:31[Music]
9:35can't breathe okay for our fifth and
9:37final exercise we are going to be doing
9:39a tricep to burn out our leg we're going
9:42to do 12 wide stance leg press no breaks
9:45shuffle your legs in right into 10
9:48regular stance leg press and then
9:50Shuffle in to the narrowest possible
9:51point we're going to be doing eight
9:53narrow stance leg press so it's going to
9:54be 12 10 8 and we're going to do that
9:57for four sets I'm very short
10:01[Music]
10:08[Music]
10:22okay we're done guys our Tuesday leg day
10:24is over I love when we finish legs oh
10:26Getting Legs out of the way is the best
10:27thing ever now tomorrow is our Wednesday
10:30push day I love getting Tuesday like day
10:31out of the way so I'll see you on
10:33Wednesday Happy Wednesday guys today we
10:35are hitting push this is one of my
10:37favorite workouts of the week push day I
10:39love push day it used to be back that
10:41was my favorite but these days it's push
10:44you know cuz I feel like it's a little
10:46low maintenance you still get a sweat on
10:48but you don't feel as like you want to
10:50like die after like light day makes me
10:52feel like I'm dead but push day is nice
10:54like you know you get like a massive
10:55pump in your delt and your chest it's
10:57just so good but at the same time you
10:59don't feel totally drained like how a
11:00leg day makes you feel so we are doing
11:02that on this fine Wednesday but we are
11:04starting off with a 5 to 8 Minute stair
11:06Master warm-up and then we're going to
11:08jump right into the workout all right
11:09guys our first exercise of the day is
11:12blat barbell bench press I don't need to
11:13say much about it it's just one of my
11:14favorite exercises for chest it works
11:16your overall chest muscles and it's a
11:17great compound movement to start off a
11:20strong push day we are going to start
11:21off with a warmup set so we're going to
11:23do one set of 15 reps with just the
11:25barbell no weight added on to it and
11:27then we're going to jump into our four
11:28sets of our actual main weight on the
11:29side with bench press similar to squats
11:31I like to do a lot of pyramid sets with
11:35[Music]
11:39benching for our first working set we're
11:41going to do 25 lbs on each side for 10
11:42to 12
11:44[Music]
11:47Reps for the last three working sets I
11:50loaded on 35 lbs and I'm going to do six
11:52reps three sets of six
11:55[Music]
11:57reps
12:02short people problems for our second
12:04exercise guys we're going to go into it
12:06was supposed to be dumbbell seated
12:08shoulder press but the gym is packed
12:10today well it's getting packed all the
12:12benches are taken right now if you know
12:14you know but this is a good example that
12:16if equipment is taken you can do
12:18alternative movements to similar
12:19exercises so instead of dumbbell C
12:21shoulder press this is going to work the
12:22same muscle groups in our shoulders
12:24except we're going to be doing it on the
12:25plate loaded machine here so it's very
12:28similar to most seated shoulder press
12:30but just on the plate loaded
12:31[Music]
12:43machine okay guys for our third exercise
12:45we're going to do dumbbell incline bench
12:48[Music]
12:57press for our next exercise guys we're
12:59going to be doing dumbbell lateral
13:00raises but it's going to be a super set
13:01we're going to do four sets of 10
13:03dumbbell lateral raises right into 6 to
13:068 dumbbell front raises and key tip for
13:09this remember I said in my rocks
13:11ultimate push workout that it's not
13:13about ego lifting on this exercise it's
13:16about high volume for me because I'd
13:18rather go high volume lighter in weight
13:20perfect form than ego lift where other
13:22muscles are going to have to compensate
13:24for the cuz it's an isolated exercise
13:26and I don't want other muscles to take
13:27over like let me show you wrong form so
13:30say I was going heavier than this right
13:31and just cuz I want to Ego lift this is
13:34the wrong form that I see a lot of
13:35people
13:37do see that's ego lifting where
13:39everything else is overcompensating to
13:41get the weight up whereas Dumbo lateral
13:44raises and front raises are very
13:45isolated to your delt cap so it's very
13:49much like I'm not shrugging my shoulder
13:51I'm not shrugging to get it up like that
13:54I'm just shoulders
13:57retracted
14:01that's isolated form so that's my key
14:04tip for any isolated lateral movements
14:07with
14:08[Music]
14:16dumbbells for our last exercise on this
14:18push day we are going to do a tri set so
14:21we're going to do 10 dumbbell chest
14:23flies put the dumbbells to the side
14:26right into 10 incline bench push-ups
14:30then right into 10 to 12 tricep dips on
14:32the same bench it's going to be a great
14:34burnout for this push
14:36[Music]
14:43[Music]
14:54day what's up you guys happy Thursday
14:56today is our full body day so so expect
14:59a lot of functional fun movements today
15:01so our first exercise for today is a
15:03barbell push press and we're going to
15:05start off with a warm-up set it's going
15:06to be one set of 12 to 15 reps unloaded
15:09and then we're going to go right into
15:10four sets of about 8 to 10 reps with the
15:12loaded main
15:14[Music]
15:17weight key tip with the barbell push
15:19press this is not a military press okay
15:21so I don't want to hear you're bouncing
15:23with your legs that's the point a
15:24barbell push press is you are using your
15:27leg momentum to get the weight up so
15:28typically with the barbell push press
15:30you are going to be able to push a lot
15:31more movement up hence why I put on my
15:33full body days and in comparison to a
15:35military press which I'd program on my
15:37push days where it's like strictly your
15:39shoulders this one's a full body
15:40functional movement and it's a power
15:42movement so you are going to use some
15:43leg jolt to get the weight up so yes if
15:45you're seeing my legs bounce it's
15:47allowed in this
15:48[Music]
15:57movement
15:59[Music]
16:06okay guys exercise number two very fun
16:08very functional we are going to do a
16:10barbell RDL into a row so we're going to
16:13be working our hands our glutes and our
16:15back perfect functional full body
16:19[Music]
16:27burner
16:32exercise number three kettle bell we're
16:36in the kettle bell realm here we're
16:37going to be doing a super set for four
16:40sets we're going to be doing 12 to 15
16:44double kettle bell swings if you're
16:45uncomfortable with doing two just grab
16:47one it's fine but I'm doing a double
16:49kettle bell swing cuz I can't find
16:50anything heavier right now so I'm
16:51grabbing two right after you're' done
16:53that you're going to stay in a very
16:54similar stance where the kettle bells
16:56are in between you and you're going to
16:58grab your two two kettle bells and
16:59you're going to do 10 reps of kettle
17:01bell snatches into Squat and the rest
17:03times in between this are going to be
17:05very short like literally you have about
17:0725 to 30 seconds rest in between this
17:09super set just cuz like my full body
17:11functional days like short rest quick
17:13bursts it's pretty much like a a full-on
17:15functional mix of cardio hit full body
17:18weightlifting it's very very full body
17:20conditioning
17:22[Music]
17:27Style
17:41next exercise guys walking lunges so
17:44we're going to do 20 so 10 there 10 on
17:47the way back obviously depending on
17:48Space break it up as you need to but
17:50alternating walking lunges for 20 rep
17:57reps
18:00for our last exercise of our full body
18:03day it's going to be a tri set it's
18:05going to be a big burner we're going to
18:06do five sets it's going to be circuit
18:08style so it's like even though it's a
18:09triet it's very circuit style very short
18:11rest in between so we're going to do
18:13dumbbell
18:14push-up into Burpee press like it's not
18:18a full Burpee cuz obviously you're like
18:19standing you're not jumping but then
18:20you're going to press so I would call
18:22the dumbbell a dumbbell press into half
18:25Burpee
18:27press
18:29very funny wording um and then we're
18:31going to go right into our high plank
18:32position again with the same dumbbells
18:34and we're going to do 16 to 20 dumbbell
18:37Renegade
18:40rows and then after that we're going to
18:42toss the dumbbells to the
18:44side and then we're going to do plank
18:47walkouts into Burpee jump if you want to
18:49get funky add a
18:53pushup oh and I forgot to tell you the
18:56rest in between each exercise is only 10
18:57seconds and then the rest in between at
18:59the end of each circuit is only going to
19:01be 25 seconds so 10 seconds in between
19:03each exercise in the circuit and then
19:05only 25 seconds rest to catch your
19:06breath to restart the circuit all over
19:08again for a total of five sets great
19:10full body
19:11[Music]
19:18day my key tip for Renegade Rose is to
19:21keep your back as stable as possible so
19:24you don't want to be like wavering each
19:25time you pull the weight you want to
19:28keep your back as stable as possible so
19:29that you can almost balance a glass on
19:31your back when you're doing Renegade
19:33rows is going to help you keep your core
19:34really tight and engaged and really work
19:36your abs instead of just Loosely moving
19:38the
19:41[Music]
19:50weight that's the end of our full body
19:52day
19:53guys it's a mix of hit it's mix of
19:56weightlifting it's perfect full body
19:58functional movements to get your cardio
20:01and weightlifting all in one session
20:03I'll see you guys on Saturday happy
20:05Saturday guys we are here at the gym on
20:07a Saturday because we take rest on
20:09Fridays and Sundays typically typically
20:11in my week of workouts I like to rest on
20:13a Friday and Saturday and I sandwich my
20:15last leg day in between Friday and
20:17Saturday rest days that way my legs can
20:19fully rest and recover before my Monday
20:22my week starts all over again for our
20:24first exercise we're actually going to
20:25start with hip thrusts I know um like I
20:28I said my second leg day of the week is
20:30more glute focused and just the
20:32slightest bit less intense than my
20:34Tuesday leg days we're going to do four
20:36sets of a super set no shock here we're
20:39going to do B stance hip thrust right
20:42into six dead stop hip thrusts so it's
20:44going to be eight reps of B stance per
20:46leg no rest right into six dead stop hip
20:49thrust where you're just like dead
20:50stopping and then you have to power
20:51drive up
20:54[Music]
20:57again
21:00[Music]
21:06okay no break guys just Shuffle about
21:08shoulder width apart and we're going to
21:10do six dead stop hip
21:11[Music]
21:19thrusts and that is exercise number one
21:22okay guys for our second exercise while
21:24I'm tying up my hair we are going to
21:26jump into Sumo dead lifts one of my
21:29favorite compound movements on leg day
21:31this works more the adductors as well as
21:33your glutes and hammies just a great
21:35overall compound movement on a glute
21:38focused
21:45[Music]
21:55workout for our third exercise we're
21:57going to be doing a super set we're
21:59going to do four sets of 10 heel
22:02elevated goblet squats step off the heel
22:05elevation platform no breaks shuffle a
22:08little bit out right into 8 to 10 Sumo
22:13dumbbell squats so 10 step off right
22:16into
22:2610
22:32okay guys for our next exercise we're
22:34going to go
22:35into dumbbell
22:45[Music]
22:47rdl's for our last leg day exercise
22:49we're going to be doing calf raises I
22:52know got to grow them calves and my
22:55favorite machine to grow my calves on
22:57are the the standing calf raise machine
22:59you can't go
23:00[Music]
23:12wrong surprise guys we are finishing off
23:14this glute day in our week of workouts
23:17with a quick little AB finisher we're
23:19going to do two rounds and then we're
23:20going to call it a
23:21[Music]
23:26day
23:31[Music]
23:35all right guys that is my full week of
23:37workouts Monday is pull Tuesday is legs
23:40Wednesday's push Thursday's full body
23:42Friday is a rest day Saturday is my
23:44second leg day of the week and then
23:45Sunday is my second rest day of the week
23:47so I only work out 5 days a week it's
23:49totally doable for all Fitness levels
23:51and I hope you guys really enjoyed this
23:52video and found it useful and found some
23:54inspiration and maybe you can try out
23:56these workouts on your own time if you
23:58want to see any more of these workouts
24:00in full depth going through form
24:02breakdown etc etc let me know in the
24:04comments below and I can do a specified
24:06workout day like a full push day full
24:08glute day on my YouTube channel so let
24:10me know in the comments below and if you
24:11enjoyed this video please give it a
24:12thumbs up and subscribe if you want to
24:14see more videos like this can't wait to
24:16see you guys next
24:17[Music]
24:24time

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