[Joe Ballinger IFBB Pro]

When will you be having. Your first video live on jp site

Probabaly very soon, I shot one about 2 weeks ago getting my bloods done – also shooting a push session with JP on Thursday 🙂

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[Joe Ballinger IFBB Pro]

You can eat what you want really mate – don’t get stuck in the idea of some food are good and bad. Obviously some are more nutrition and digest better than others. For physique enhancement I wound opt for these.

Salmon goes well with eggs. Steak, chicken? Literally any protein source that you like and that sits well.

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[Joe Ballinger IFBB Pro]

My current split:

Push
Pull
Rest
Arms/delts
Legs
Rest
Repeat

Below is rotation 1 showing you the sessions and full breakdown. Once I’ve done rotation 2 I’ll post that too.

SESSION #1 – PUSH A

We have a few intensifiers in for today to extend the stimulus and increase session output, as this is a muscle group we really need to bias improvements towards post show. We’ll utilise set extensions on chest, delts, arms and quads in this post show phase.

A) Prime Pec Dec
1 x 8-12 (Cam 5)
1 x 12-15 (Cam 3)

B) High Incline Smith Machine Press / Reverse Banded
30-40 degree incline here, no higher.
1 x 6-8
1 x 8-12

C) Seated Nautilus Xpload Flat Chest Press
1 x 6-8
1 x 8-12 > Rest Pause To 20 Reps Total (i.e. 12-5-3)

D) Costal D-Handle Cable Press Fly
Set up on prime adjustable columns set high outside shoulder width, facing torso down, we’ll perform this as a press/fly driving stimulus into the costal fibres of the pec (lower pec).
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

E) Seated Prime Machine Lateral Raise
1 x 12-15 (Cam 5)
1 x 8-12 (Cam 2)
1 x 15-20 (Cam 3)

F) Standing Cuffed Cable Lateral Raise
Holding something in your hand here and squeezing it as you perform the movement.
1 x 8-12 L/R
1 x 12-15 L/R

G) Close Cable X Triceps Extension
2 x 8-12
1 x 15-20 > 2 Drop Sets To Failure On All

SESSION #2 – PULL A

Start with mid-back work, then move onto lats allowing for drop off in shortened range on both exercises.

Exercise E you can see on JP’s recent post doing Pull, swipe across to see it, kneeling behind the seat, lat dominant.

Erectors / Posterior work to finish on exercise F.

A) Single-Arm Rope Cable Stiff Arm Lat Pulldown / Lat Activation
3 x 8-12 (contractions to prime for loading to come, driving elbow towards spine using high cable pulley)

B) Seated Plate Loaded Prime Machine Mid-Row / Upper Back Bias
1 x 6-10 (All Plates On Middle)
1 x 10-15 (Split Plates 50% Middle / 50% Top)

C) Arsenal Strength Chest Supported T-Row / Upper Back Bias
1 x 6-10
1 x 10-15

D) GymShop Plate Loaded Lat-Pulldown / Lat Dominant With Neutral Grip
1 x 6-10 L/R
1 x 10-15 L/R

E) Single-Arm Kneeling Pin Loaded Prime Machine / Lat Dominant With Neutral Grip
1 x 6-10 L/R (Cam 3)
1 x 10-15 L/R (Cam 3)

F) 45 Degree Hip Extension / Loaded With Dumbbells Or EZ Bar (Bands Optional Here As/If Needed)
1 x 6-10
1 x 10-15 > Drop To BW (Or BW+Band) Only And Go To Failure Again

G) Gym-Shop High Elbow Preacher Curl
2 x 8-12 L/R
1 x 12-15 L/R > 2 Drop Sets To Failure On All

SESSION #3 – ARMS/DELTS A

A) Cross Body Cable Tri Ext
3 x 8-12

B) Flat Deadstop Smith Machine Press / Reverse Banded

Deadstop on pins above active range, regular grip, pec involvement here purposefully but profile nails triceps too, no band tension at the top.

1 x 6-10
Rest Pause x 10-15 (20 Total, 2 added failure points with 15 seconds rest between)

C) Cross Body Rope Tricep Extension / Lengthened Range
3 x 12-15 L/R

D) Unilateral Dumbbell Preacher Curl
3 x 8-12 L/R

E) Unilateral Dumbbell Hammer Curl
3 x 12-15 L/R

F) Low Cable KAS Curl / Lengthened Range
2 x 12-15 L/R

G) Prime Reverse Pec Dec / Rear Delts
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

H) Cuffed Lying Laterals
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

SESSION 4 – LEGS A

We’re going to keep lying ham in today and put the seated ham before the 45 degree hip ext on next rotation, so today it’s primarily quad oriented for most of the work.

A) Standing Calves
1 x 8-12
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

B) Prime Lying Hamstring Curl
1 x 6-10 (Load 75% top / 25% middle)
1 x 10-15 (Load 100% top)

C) Arsenal Strength Pendulum Squat / Quad Bias
Slow eccentrics with high intent on contracting quads, bias foot positioning to place emphasis on quads.
1 x 6-8
1 x 10-14

D) Arsenal Strength 45 Degree Leg Press / Banded With Quad Bias
1 x 12-15
1 x 20-25

E) Prime Leg Extension

Both sets loaded 75% top and 25% middle, on the drop set on final set just continue taking plates off the middle until you’re only left with plates on the top pin for the final failure point.
1 x 8-12
1 x 12-15 > 2 Drop Sets To Failure On All

F) GymShop Adductor
1 second squeeze in the short on every rep.
1 x 12-15
1 x 15-20

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[Joe Ballinger IFBB Pro]

Hi Joe

Are you able to lay out you training split ie exercises etc

Hey buddy so I have now been through one rotation of the plan so I’ll post rotation one below here for you guys

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[Joe Ballinger IFBB Pro]

Thinking about it on much there tbh imo bro. Just eat what you want – and if you know something doesn’t sit well, don’t eat it. Simples.

I love pizza and cookies 🙂

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[Joe Ballinger IFBB Pro]

Hey mate, can you share your current diet plan with what you eat please

Hey buddy so I’m currently following a macro set up

Post show it’s a nice place to be for me to give me flexibility – I still eat clean foods but change the meals up as I go.

Usually have 2 meals pre and 2 post.

Kcal – 5320
P – 350
C – 800
F – 80

Appetite is mad atm so this will no doubt be upped very soon too.

When We’re locked into off season properly Post rebound phase I’ll likely lock into a meal plan and then of course post it here for you guys.

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[Joe Ballinger IFBB Pro]

Yeah deffo forget the idea of staying sub 10% when bulking – just find your maintenance, add a little, assess the look and body weight simultaneously each week and adjust as necessary to keep growing. You can stay in respectable condition (ie not sloppy/fat). But don’t specifically try and stay lean or you’ll just be spinning your wheels.

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[Joe Ballinger IFBB Pro]

So food has been bumped a little now to 5320kcsl macros are 350 protein, 800 carb and 80 fat.

Also we’ve added in novo rapid at 5iu pre and post as well as GH at 4iu per day.

Weight sitting at 256lbs this am and all moving in the right direction 🙂

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[Joe Ballinger IFBB Pro]

Honestly I’d just do what feels best for you. I personally like splitting through the day with a bit higher pre and post. If they’re e really low then just pre and post and pro fat the other meals

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[Joe Ballinger IFBB Pro]

ARMS/DELTS 1

A) Cross Body Cable Tri Ext
3 x 8-12

B) Flat Deadstop Smith Machine Press / Reverse Banded

Deadstop on pins above active range, regular grip, pec involvement here purposefully but profile nails triceps too, no band tension at the top.

1 x 6-10
Rest Pause x 10-15 (20 Total, 2 added failure points with 15 seconds rest between)

C) Cross Body Rope Tricep Extension / Lengthened Range
3 x 12-15 L/R

D) Unilateral Dumbbell Preacher Curl
3 x 8-12 L/R

E) Unilateral Dumbbell Hammer Curl
3 x 12-15 L/R

F) Low Cable KAS Curl / Lengthened Range
2 x 12-15 L/R

G) Prime Reverse Pec Dec / Rear Delts
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

H) Cuffed Lying Laterals
1 x 12-15
1 x 15-20 > 2 Drop Sets To Failure On All

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[Joe Ballinger IFBB Pro]

Yeah its large ARM focus with some side and rear delt work to finish – I’ll post the session here now bud

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[Joe Ballinger IFBB Pro]

Looking forward to seeing the layout of your Delts/Arms day! Does one of those 3 muscles have priority over the others?

Yeah its large ARM focus with some side and rear delt work to finish – I’ll post the session here now

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[Joe Ballinger IFBB Pro]

How do you always manage to stay lean no matter what phase you’re in mate? Do you think coaching someone they need to be lean before going into a gaining phase? Is it possible to crack straight into gaining even at 15+bf?

That’s largely genetic of course but in answer to your question, ALWAYS get relatively lean before going into a growth phase. You’ll have better insulin sensitivity, improved nutrient uptake, better gym performance etc… so many reasons to get lean before growing imo.

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[Joe Ballinger IFBB Pro]

Thanks Joe – you’re going to make an incredible transformation this offseason.
Your physique seems very balanced to me – is this split putting anything on the “back burner” compared to other body parts or are you trying to grow everywhere?

Seems like maybe quads and back are hit less than say chest/delts/arms

Thanks bro I’d say we’re pretty balanced here, every 7th day we’re getting hit. And yes there a touch more bias with the extra arms/delts day as thats probs an area of interest for me as well as chest. The push day is largely chest. My legs respond well with this approach and of course training to failure.

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[Joe Ballinger IFBB Pro]

Quanta/crown

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