Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days.
You can learn more about Joe Delaney, including personal training services, at his website. He is also on YouTube and Instagram.
Program Overview
To best understand the program, it is recommended that you watch the video at the bottom of this post.
Blocks 1 and 2 run for 3 weeks each, while Block 3 runs for 2 weeks. Each block programs slightly less volume than the prior block.
Where you see “MR,” that means performing an AMRAP set (as many reps as possible).
Finally, the recommended training split per day is as follows:
| Day | Training |
|---|---|
| Monday | Upper |
| Tuesday | Lower |
| Wednesday | Isolation & Abs |
| Thursday | Upper |
| Friday | Lower |
| Saturday | Isolation & Abs |
| Sunday | REST |
Spreadsheet
This spreadsheet was originally shared by Joey D for free via his YouTube channel.
Joey Delaney Free Upper/Lower Program | LiftVault.com
VIDEO: Program Overview by Joe Delaney
