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High Volume, Great Results Workout Routine

Get bigger and leaner with fitness model Joe Donnelly’s hard-hitting routine.

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High Volume, Great Results Workout Program
High Volume, Great Results Workout Program

In our May issue, we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

A word of caution: As the program moniker implies, Donnelly’s workouts are extremely high volume and are intended for highly experienced, advanced level trainees only. Beginners and intermediates should do only 1-2 of the listed supersets/tri-sets per muscle group, starting with three sets of each and progressing from there.

HIGH VOLUME TRAINING

Workouts designed by Joe Donnelly
Within each superset or tri-set, go directly from one exercise to the next with minimal or no rest. After each superset/tri-set, rest for 1-2 minutes before repeating.

For Donnelly’s chest and arms routine, pick up the May 2014 issue of M&F.

Routine

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Back Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 38

Chinup

Equipment
Pullup Bar
Sets
--
Reps
20
Rest
--
Exercise 2 of 38

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
5
Reps
8,15
Rest
--
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.
Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
5
Reps
8,15
Rest
--
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.
Exercise 4 of 38

Reverse-Grip Pulldown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
10,10
Rest
--
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.
Exercise 5 of 38

Close-Grip Seated Cable Row

Equipment
Sets
4
Reps
12,10
Rest
--
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.
Exercise 6 of 38

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
10
Rest
--
Use a tempo of 3 seconds on the positive, 3 seconds on the negative.
Equipment
Dumbbells
Sets
4
Reps
15 per arm
Rest
--
Exercise 8 of 38

Dumbbell Deadlift

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 10 of 38

T-Bar Row

Equipment
Barbell, V-Handle Attachment
Sets
4
Reps
10
Rest
--
Exercise 11 of 38

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
4
Reps
21
Rest
--
Using the “21s” method – 7 reps in the top half of ROM, 7 reps in the bottom half of ROM, 7 full ROM reps.
Exercise 12 of 38

Static Back Extension

Equipment
Roman Chair
Sets
4
Reps
25
Rest
--

Leg Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 38

Leg Press

Equipment
Sets
4
Reps
10,20
Rest
--
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.
Exercise 15 of 38

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
4
Reps
40 feet, down and back
Rest
--
Exercise 16 of 38

Barbell Squat

Equipment
Barbell
Sets
8
Reps
10
Rest
--
On the last set of squats, after 10 reps drop the weight considerably and do a drop set to exhaustion.
Exercise 17 of 38

Stiff-legged Deadlift

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Exercise 20 of 38

Leg Press Calf Raise

Equipment
Sets
5
Reps
20,20,20
Rest
--
How to
20 reps with heels pointed in, 20 reps with heels pointed out, 20 reps with feet pointed straight.

Shoulder Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 38

Cable Front Raise

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
12
Rest
--
Exercise 23 of 38

Double Cable Shoulder Press

Equipment
Sets
4
Reps
12
Rest
--
Exercise 24 of 38

Dumbbell Shoulder Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 25 of 38

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 26 of 38

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 27 of 38

Dumbbell Rear Delt Flye

Equipment
Dumbbells
Sets
4
Reps
15
Rest
--
Exercise 28 of 38

Arnold Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 32 of 38

Machine Lateral Raise

Equipment
Sets
5
Reps
21
Rest
--
Using the “21s” method – 7 reps in the top half of ROM, 7 reps in the bottom half of ROM, 7 full ROM reps; resting only 45 seconds between sets.
Exercise 35 of 38

Plate Shrug

Equipment
Sets
5
Reps
50
Rest
--
How to
Perform holding a 45-pound plate in each hand, doing reps for speed.

Abs Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 38

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
20
Rest
--

Cardio Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 39 of 38

Running Sprint

Equipment
Sets
8
Reps
20 sec on
Rest
40 sec
How to
Perform at the end of workout.
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