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Home » Programs » 10 Week Powerlifting & Strength Programs » Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

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By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 10

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

Table of Contents

  • 1 Program Overview
  • 2 Spreadsheet
  • 3 VIDEO: Program Overview by Joe Delaney

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:

DayTraining
MondayUpper
TuesdayLower
WednesdayIsolation & Abs
ThursdayUpper
FridayLower
SaturdayIsolation & Abs
SundayREST

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

MY PROGRAMME TO GET SHREDDED | HOW I'LL GET LEANER THAN EVER (Ibiza Shreds Ep#1)

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 10 Week Programs, Bodybuilding Program, Programs
Tagged With: 10 Week Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2

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