Download the original routine as an XLSX and open it in your spreadsheet app.
Joe’s current Full Body V2 is a separate 10-week paid program.
Original free routine with notation and A/B/C tabs; not Full Body V2.
RIR means reps in reserve: the extra repetitions you could still complete. Follow the target beside the specific set rather than treating every set as an all-out attempt.
MR means maximum reps using the previous set’s weight. It is not permission to increase the load for that set. For example, an MR set after 20 kg uses 20 kg again; the completed reps may differ. A dash means no RIR target is specified.
Follow the “Block B changes” and “Block C changes” tabs. Do not repeat A with heavier weights while ignoring the new set counts.
Use five days you can sustain. One practical setup is three training days, one rest day, two training days, then one rest day.
Keep the listed exercise order. If five visits are unrealistic, use a purpose-built three- or four-day program instead of skipping sessions.
The routine uses changing set prescriptions and effort targets, not one universal percentage jump. Log load, completed repetitions and the estimated RIR for each set. Compare like-for-like exercises when you return to them.
Choose a load that meets the rep and effort targets. When Block A returns, compare the same exercise and prescription—not total tonnage across different blocks.
Keep the original exercise when practical. When equipment forces a substitution, choose a comparable movement, record it, and keep it stable long enough to compare sessions.
Choose this for bodybuilding when you can train five days, follow the set notation and log your work.
Choose a simpler or lower-frequency option when you are still learning the main movements, cannot train five days consistently, or mainly want a squat/bench/deadlift peak. Frequent full-body exposure is a way to organize work—not a guarantee of faster growth.
Follow all three blocks and their notation before judging the routine.
