THE WORKOUT SPLIT THAT TRANSFORMED MY PHYSIQUE (my current split)
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- čas přidán 12. 06. 2024
- Hey guys! Welcome back to my channel. Here is my favourite and most current workout split that TRANSFORMED my physique! I hope you enjoy the video and if you want to see more form breakdown, tips and tricks for each workout, please let me know in the comments below!
IG: @mdj_fitness
TikTok: @mdjfitness
MY LINKS: linktr.ee/MDJ_FITNESS
video production: / soulcrtv
#fitnessgoals #gymgirl #workoutsplit #workouts #gymmotivation #fitnesstips
Leaving this full routine here for refference for when Im in the gym 💪💪
Monday: back
5x5 pull ups
4x10 deadlifts
4xSS 8 reps pronated BB Row
SS 6 reps supinated BB Row
4x8-10 Single arm cable rows LR
4x10 Lat Pull Downs
4x10SS Bicept cable rows
Cardio sprint finisher 6-10 30sec rounds
Tuesday: legs/glutes
Dynamic stretch/ mobility
4x8-10 BB squats
4x10ss Hipthrusts to some kind of bridge
4x10-12 DB RDL
4x10 DB Bulgarian split squats
4x12/10/8 leg press wide med narrow
Wednesday: push day
Warm up
4x12-15 flat BB bench
4x10 DB seated OHP
4x8-10 DB Incline bench
4xSS DB lat raises - front reaises 8-10 ea
Check video for final exercise SS
Thursday: Full Body
4x8-10 Barbell OH Push Press (bounce is ok to work power)
4x8-10 BB RDL to Row
4xSS kb swings
kb snatch to squats
4x20 DB walking lunges
DB pushup to burpy to db OHP
See video for rest of superset
Saturday: Leg Day (glute focused)
4xSS 8/leg stagger stance HT
6 dead stop HT
4x10 Sumo DL
4xSS 10 DB Goblet squats
SS 8-10 DB sumo squats
4x10 DB RDL
4xpyramid ss calf raises
Thank you!!!! 🙏
You're an angel for this thank you! what do the double S's stand for in this context? Idk if I'm following wrong ahahah
@@aliyahhaynes it stands for superset!
Yes, SS is the supersets done in tandem
Rumo, You are darling!!! 🥹♥️ THANK YOU
@RumoHasIt Posted this Earlier, just adding timestamps:
Monday: back
0:57 5x5 pull ups
1:09 4x10 deadlifts
1:46 4x8/8 SS pronated BB Row
SS supinated BB Row
3:06 4x8-10 Single arm cable rows LR
3:58 4x10 Lat Pull Downs
4:43 4x10/8-10 SS Bicep cable rows
SS BB Bicep curl
5:48 Cardio sprint finisher 6-10 30sec rounds
Tuesday: legs/glutes
6:50 Dynamic stretch/ mobility
7:30 4x8-10 BB squats
8:36 4x8/8 SS Hipthrusts to Kas Glute bridge
9:00 4x10-12 DB RDL
9:23 4x10 DB Bulgarian split squats
10:03 4x12/10/8 leg press wide med narrow
Wednesday: push day
Warm up - stairs
11:35 BB Bench Press
11:35 1 warm up set 12-15 reps
11:44 1rst working set weight 12-15 reps
11:56 3x6 main weight
12:32 4x10 DB seated Shoulder press
12:48 4x8-10 DB Incline bench press
14:05 4x10/6-8 ss DB lat raises
ss front reaises 8-10 ea
14:37 (gonna need a bench, final triset)
4x10/10/10-12 ss DB chest fly
ss incline pushups
ss tricep dips
Thursday: Full Body
15:49 4x8-10 Barbell OH Push Press (bounce is ok to work power)
15:15 ^1 warmup set 12-15 reps (she does unloaded bar)
16:21 4x8-10 BB RDL to Row
17:24 4x12-15/10 SS kb swings
SS KB snatch to squats
(25/30 sec rests)
17:53 4x20 DB walking lunges
Last Is Complicated, so explanation: 18:04 (problem, she doesn’t say how many reps for each exercise😳)
*remember to balance the glass on your back😉
19:13 5 Trisets
DB push-up to burpee press
16-20 DB Renegade Rows
Plank Walkouts to burpee jumps
(10 sec rest b/w exercise, 25 sec b/w sets)
Saturday: Leg Day (glute focused)
20:54 4x8/6 SS B-Stance stance Hip Thrusts PER leg
SS Dead Stop Hip Thrusts
21:40 4x10 Sumo DL
22:18 4x10/8-10 SS DB Goblet squats (heel elevated on a plate)
SS 8-10 DB Sumo squats
22:40 4x10 DB RDL
23:01 4x10/6 ss calf raises (95 lbs/135 lbs)
23:24 QUICK AB FINISHER
2 sets
20 Alt V Ups
15 DB Sit Ups
30 Under Overs (15 Per Side)
40 Mountain Climbers
Thanks!!
u my good sir are a blessing
You are a god send 😭❤️
what does DB, BB stand for? thanks!!
@@milk3cat db= Dumbell and bb = barbell!
This is legitimately one of the best if not the best physiques on youtube, proportion-wise and quality-wise. And I've seen plenty, I am also a fellow gym goer. The core, the posture, the walk, the glutes, it's flawless. No piriformis issues, no hip issues, no obvious injuries. I am impressed tbh.
Not with that cargo pants tho.
Hands down the best.. big things really do come in small packages 😍
Thank you so much! I really appreciate the kind words😊
@@mdjfitnesscargo pantes not good, cheers ✌️
What does her pants have to do with anything related to the original comment? 🧐
Monday - Back and biceps
Tuesday - Legs and glutes
Wednesday - Push
Thursday - Full body
Saturday - Legs
Maybe I’m getting old but I need a recovery day after every workout. Still active though on those days
Maybe I should all week cuz all of those sound perfect and Friday, sat and sun. Can be rest days I kinda started doing full bodies no wonder I was always tired and sore but and wouldn’t see results did whole month that way of 3 or 4 days now I seems a lot easier to follow it this way and push myself with heavier weights I low key get scared to do so but it be a lot easier since not fully wearing out my body like I did. 😅 oh my beginners lol
I gotta give her props. Pushing yourself to work out after losing a love one is not an easy thing to do. That's a strong minded woman. 💪
I love that you incorporate unilateral movement exercises to fix muscle imbalance bc it’s something that I struggle with so this is really helpful.
I'm so sorry for your loss. I understand how you feel as I recently lost my aunt and then my cousin, which really hit me hard. You are very inspirational, so thank you.
Maddie! OMG
I have been doing your program for the past 4-5 months!
Advance level
When you extended it I was so happy!
You challenge me like no other!
I am so thankful for putting us through it cuz we can only build!
🧡🎉
Today is my day 5 (1week) on this workout week of yours, I love these workouts they really test my body/strength and you give me motivation to push thru. I never practiced pull ups in the gym and now I’m eager to eventually be able to do push ups! I been following so many CZcamsrs and none of them keep me motivated. I truly Thank You for all your hard work! 🙏😊
This week I tried your regime and I’m so so thankful I came across your page! I used to avoid squats and RDLs because I would get lower back pain and I couldn’t find someone to spot me and tell me if my form was off. But after watching your video and watching your form I finally tried these exercises and focused on doing it using your form and I had no lower back pain 🙌🏾
Your workout split is pure gold! 💪 Loved the insight into your training routine. Keep crushing those workouts! 🔥
Just found this channel.
You are superb.
Thank you for full disclosure on the grieving process,
It’s so tough.
You’re amazing,
Thank you for inspiring us.
Wishing you boundless success. 💪☀️✨
Oh my gosh that full body workout is KILLER😅but so good! I’ve been trying to find a good comprehensive full body workout while also incorporating cardio and this was perfect. Thank you for posting this!
This has got to be one of the most insane workouts i’ve ever seen…can’t wait to try it!
Omg, I’m so sorry to hear about your grandmother. My condolences to you and your family 🙏🏽🕊️. I also lost my grandma this year back in September 😢.
It's so great to finally find an actual full week program. Do you have a recommended rest time between sets? I really hope I can commit to something as detailed as this. It's so helpful.
Maddie’s definitely one of the best fitness influencers out there! Sweet personality, funny, beautiful, amazing physique - the whole package! ❤️ Happy to have been following her since the earlier at home workout days!! 💪 💪 Sorry about your grandma… sending hugs🤗
awww wow thank you so much girl🥹🥰 this means so much to me and I appreciate all your love and support over the years🥰. Also, thank you for your condolences 🥺❤️🩹
Nice to see girls who train hard, and don’t eat like birds..this is the body type and relationship with food I would want for my daughter.
@jeanpauljeanpaul2530 Super wholesome!
I have been looking for a workout routine, and this is the one! I will be following this exact Workout for the next three months. Stay tuned for how it goes. I’m a little scared but I’m excited 😂
good luck :)
How’s it going!!
You got this!❤️
@@user-dt1xy4dw1h it’s the perfect split for me. I fell off during Christmas but I’m back at it in the new year. Just gotta be consistent.!
Update?
Finally a full detailed week workout yayyy. Thankyou ☺️
Please never delete this! It’s my daily motivation.
Love it! We’d love a more in depth video on each day going into form and the reason for each exercise. Thank you!!
u are cute and pretty wanna be friends?
You Are Amazing! This split is everything I am so appreciative of the breakdown!!
Been doing your program for the past month and my glutes have grown sooo much! Anyway Watching you here compared to in IG is so different cuz you’re always so serious in your IG videoss 😆
This split is so good. So far so good and I don’t feel tired. New sub.
Hello MJ! I am a health beginner. This video really helped me set my weekly workout routine.Especially, your Tuesday routine (I love leg day!) is amazing♡ i am looking forward to the new workout video🥰 thank you!!
Our workout splits are very similar! Just replaced my regular RDLs with the RDL/ back row variation you were doing and whewww game changer. Great vid ❤
Your videos are so inspiring❤ very engaging, real, relatable personality! you are an awesome coach👏 thank your for the amazing content🥰
Sooo many people have done a video like this but this is by far one I feel I can do! Muchas gracias ☺️
Love this routines but we need better timestamps :D
TUESDAY / LEGS
EXERCISE 1
8:00 Barbell squats 4sets/ 8-10reps
8:36 4 SS Full hip thrusts right into KAS Glute Bridges (8 reps each exercise)
8:52 RDL 4sets/ 10-12 reps
9:24 DB Bulgarian split squats 4 sets / 10 reps each leg
10:04 12 Wide Stance right into 10 regular stance right into 8 narrow stance Leg Presses x 4 sets
WEDNESDAY / CHEST (PUSH)
11:43 BB Bench Press 4sets / 8-10 reps
12:18 DB seated shoulder press 4sets / 8-10 reps
12:45 DB Incline bench press 4sets / 8-10 reps
14:05 SUPERSET DB Lateral Raises 8-10 right into DB Front Raises 6-8 for 4 sets
14:36 TRISET 10 DB Chest fly right into 10 Incline Push-ups right into 10 tricpe dips
Almost done your BUILD program, and then going straight into BUILD LIMITLESS! So excited - wish I could get your T's but custom fees are ridiculous in Canada :( ALSO, your hair is actually SHINING. Keep it up!
This is super helpful! I just got started with weight training this week 🥳 and it's so frustrating/intimidating being a newbie, not knowing where to start, what weights to put on, being looking plain stupid and only doing the machines that i think i know how to work, etc. Thank you for posting this, very informative and mich appreciated!❤
Everyone had a day one. You can do it!
Wow this video was amazing! Yes please do a whole series specific on each day including form and such ❤❤❤
So sorry for your loss ! Love your videos.
Thank you so much🥹
@@mdjfitnessplz comfort me
love how real you are!!!!!!!!! Going to try this split for sure!
i am obsessed with your energy! Also i have tried few programs on evolve you app but honestly none of them felt right. Build program is very similar style to what i used to do but it give me a much better structure. Besides keeps me more accountable 👀👀Can’t wait to see more videos ! Thank you for making them 💛
Wow, thank you so much for your kind words and feedback!🥹❤️ this means a lot to me, I’m so happy you’re loving my program🥰
Hey there! I added your split to my HEVY app. I started doing it this week and it is killer! Love it!
Today I did your Saturday (leg, glute focused day) and holy crap, everything is on fire! I will be doing your split for the next 4-6 weeks and see where it takes me…thank you so much for sharing!
I’m so sorry about your grandmother 😢
Thanks so much for making this video, I’m starting my fitness journey and learned a lot from this video ❤
Nice to see a woman training for totality and not body specificity for contest and your sequence of movements & technique execution is solid, maximizing synergy between the muscle groups trained. Refreshing. 👍
Yes! Please do a form breakdown! Thank youuu!
Will defs try it for the rest of the week! Thanks for a detailed workout split x
Wow! For once and for all. She explain things, so clear. A very good workout to follow. From UK
So sorry, for your loss. 💜 At least she’s free from the bullshit! Much love, sweetie. 🥰🧚🏽♀️
Thank you for your fitness & power work motivation! ♡
I love your confidence!
This is your first video I watched and immediately subscribed ! You’re so inspiring and your personality is totally my type! I feel like we would be besties lol push day is also my favourite and I’m also 5’2 lol
, btw you’re so freaking well built literally perfect ! Love all your fits! I used to hit the gym earlier but now I’m diagnosed with ankylosing spondylitis so I’m not able to do these workouts and this video made me feel super nostalgic, I hope I can hit the gym again!
Sorry for Ur loss my dear and 1st time I've heard Ur voice but Ur work 9jts are inspirational to me im disabled fr9m work place accident so thanks babe
Amazing!! Love it and please do more!!
I train primarily Olympic weightlifting so it was interesting to see a more bodybuilding style of training. Just wanted to note, the kettlebell exercise was a kettlebell clean and squat. Snatch would end with kettlebell overhead and elbow extended. Also for kettlebell cleans/snatches, try a pronated grip start position and it’ll make the pull from the floor more natural!
Loved all of this! Thank you!
Just came across you vids love em your one of if not the best at this thank you for great content ❤
Love this!!! your splits are so awesome, can't wait to try! Thank you! Also please if you could write out your exercises in the descriptions 🥹 struggled to read the big trisets with the reps and rest etc, had to keep rewinding! lol Love from NZ 🩵
So I’m on day 2 of following your workout split! It has kicked my butt, but I am excited for tomorrow. Going to follow this for a month and see what happens. Thanks for sharing! 😎💪🏼
Just completely love your video! My workout plan is very similar to yours, but I really enjoyed some new ideas I've noticed. Lets go gwm girls
that full body triset is actually insane
You are one of the best gym girls in the whole world , also one of my favorite sport women😍😍,
i really like ur energy and workout!
I started this split this week, I'll keep you posted!
Thank you soooooo much- I have been wanting a guide/ example like this and you delivered without me asking. I just found you recently, thank you so much!!!! 💗💪
I am so sorry to hear your Grandma passing. My Grandma passed last March 6 at the age 103 and her birthday was Nov 2 so I am missing her heavy, especially with the holidays… sending you 💗
Aww yay!! I’m so glad you found this helpful🥹❤️ thank you so much for the kind feedback☺️
@@yokomortel6479I’m so sorry for your loss ❤
Phenomenal! Great form, and challenging week! 💜💫
Just subscribed to your channel, your form is perfect and your body is amazing 💪🏾
Love love love this split. Could you share a breakdown of all the moves and reps in written form please?
I lost my grandma two it dose hurt I love her with all my heart I'm very sorry about your grandma but your still hitting the gym that's show s who you or much respect and love
Bro you’re a unit!
That full body day looks killer!! Omg
Best video every! Thank you❤
Fantastic!!! Great Breakdown....Great Personality.....Get It Girl!!!!
I am going to give these workouts a try. I was looking for a new split. This may be it 😊. Thanks!
I love your tutorials! Maybe you could also do a proposal of 4 day or 3 day split?
Love this! Thanks for showing us your workout split. Can you show us proper form on your first leg day and your push day 😊
Once am not sick anymore Imma try this setup and your exercises for a week ❤❤
Subscribed ✨ really love your workout split!
This is a great video, Already inspired by you, happy New Year this 2024
You are a vibe missy oml ❤❤❤
“the right type of bar” girl as a recovering alcoholic I can’t tell you how much that tickled me🤣🤣🤣 I have been going to the gym for a month and have lost almost 20 pounds! Thank you for this video and helping me with my sobriety without even knowing it!!❤️🔥
Your posts are awesome & amazing💯 Keep up the Great Work💪
Thanks so much🎉
@@mdjfitnessyour body is crazy..
@@mdjfitness De nada😎🙂
Awesome workout! Form breakdown would be amazing!
Thanks for the workout video!
Damn how have I never been reccd her before! I'm loving this split I'm def gonna incorporate a few things to up my split, she strong
Could you possibly create a video dedicated to dynamic stretching for pre or post workouts? ❤ love all your videos!
Great video! Thanks so much for sharing!
The glue bridges with KAS are fire!
This was such an amazing and informative video, i’ve been implementing your sprints at the end of my workouts🫡😆i’d like to know how many times a week do you do sprints after your workouts?
Thank you for the post! Your content and style are wonderful. Sorry for your loss. ❤❤❤
Aww thank you for your kind feedback🥰🙌 & thank you for your condolences as well🥺❤️
Maddie you are awesome ! I too am petite at 5’1 and you are so right gyms aren’t built for us! Haha. I have been doing your BUILD Advanced program on EvolveYou and have 2 weeks left ! It’s been a killer program! Thank you so much for your great content and training program! ❤
First video and subscribed!!
i LOVE the routine. I wish you talked more about technique. Thanks for sharing
One advice on your pull-ups, control when you are going up and slow down, inhale when you are down so when you go up and exhale you release less air and still have more for the next round of pull ups
It is always slow and controlled motion
This was amazing! Tough but 🔥 ❤💪🏼
Yes more videos like this
You are inspiring me😊
I love you❤
So happy I found your videos, these workout ideas were great. Thank you!
Do you think you might do a full day of eating video? Would love to see some Food inspo.
Love this video 💕
Video made my day thank u.
Awesome workout!! Please do more 'full body' workout videos! would love some inspiration - that's the one thing that is hard for me to keep up with :)
What I eat in a day video next please!!! ❤
I love how simple you make this and it goes to show a little time and effort goes a long way your in great shape👍🔥🫶
Love your videos, you’re truly an inspiration! I do have a question, When do you incorporate abs?
Great info! Do you have a workout routine if you can only do like 2-3 days per week? Or what would be good to focus on if you need more recovery days (healing from mold and long Covid). Maybe split this into 2 weeks? 5 days a week is challenging for most getting started :)
I started watching your videos and they are so helpful - thank you!❤ I love how detailed they are and engaging, it is very inspiring and motivating to watch💪🏻I stuggle to build my glutes so I would love to see your detailed glute/leg day in the future.
wow this makes me so happy to hear!!🥹❤️ thank you so much. I will definitely post another in-depth glute workout!🙌
@@mdjfitness thank you so much!!! 🙏🏻❤️
Great job! U went, Balboa on' em! 🤩
ty for this! could you also talk a bit more about your cardio session at the end? how long do you usually stay on the treadmill/do cardio after workouts and how often do you do them? thank you in advance if you ever reply to this!