Joe Delaney designed Ibiza Shreds and it quickly became one of the best bodybuilding programs to use.
This program uses 6 days with blocks to define it.
It uses 2 upper days, 2 lower days, and then isolation and ab days.
The other program Joey has is the 5 day split which you can see here.
Make sure you make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile, click here, or desktop, here.
Joe Delaney is a popular YouTuber with a decent following for his fitness lifestyle.
This program, Ibiza Shreds is designed by him and it's focused on bodybuilding.
It goes for 10 weeks with 3 blocks spread, there's two upper days, two lower body days, two isolation exercises and ab training for each week.
He sells personal training services on his site and you can find him on Instagram and YouTube.
Joey Delaney's Ibizia Shreds is a comprehensive fitness program that combines strength training and cardio for optimal muscle growth and fat loss.
It utilizes the concept of RPE (Rate of Perceived Exertion) and includes a variety of exercises to target all muscle groups.
Joey Delaney is not just a certified personal trainer, but also a fitness influencer who has made a significant impact in the fitness industry.
His journey began when he was inspired by the transformation his older brother achieved through weight training.
This ignited a spark in Joey, leading him to embark on his own fitness journey. After years of dedication and hard work, Joey built an impressive physique that earned him recognition as a sponsored athlete and social media celebrity. Today, he uses his platform to inspire and guide others on their fitness journeys.
The Ibizia Shreds program is a hybrid fitness program that incorporates both strength training and cardio exercises.
One of the unique aspects of this program is the use of RPE, or Rate of Perceived Exertion.
This scale, ranging from 0 to 10, is used to measure the intensity of your exercise.
The program also introduces the concepts of MR (Maximum Reps) and DS (Drop Sets), allowing for a more personalized and effective workout.
The Ibizia Shreds program is structured into different weeks, with each week having a specific set of exercises, sets, and reps.
The program includes both upper body and lower body workouts, as well as isolation and abs exercises.
The rest periods between sets are also specified, ensuring you get the right balance between exertion and recovery.
The Ibizia Shreds program offers a multitude of benefits. It provides a comprehensive workout routine that targets all muscle groups, promoting balanced muscle growth.
RPE allows for personalized intensity levels, making the program suitable for beginners and advanced fitness enthusiasts.
The inclusion of both strength training and cardio ensures optimal fat loss and muscle growth.
NOTE: Please make a copy by clicking File > Make (requesting edit access is incorrect). For how to save spreadsheet instructions, click here.
(Read above first) SpreadsheetJoe explains his program thoroughly in his YouTube video which you'll find at the bottom of the post.
The first two blocks run for 3 weeks and the 3rd block goes for 2 weeks.
As you progress through the blocks you'll perform less volume.
You'll see “MR” which means performing as many reps as possible (AMRAP).
The program looks like this:
You'll find the spreadsheet here:
Before you start any workout, perform cardio until you feel warm or sweat (usually 7-10 minutes).
It doesn't matter what form of cardio you choose, but the goal is to get the blood flowing throughout your body and joints.
Then perform 3-4 warm up sets starting with the lightest weight possible and working your way up to your working sets.
After your workout, take 5-10 minutes to do static stretching and cool down.
Stretching after a workout can help with recovery, diet and sleep can ensure further recovery.
Ibiza Shreds is a full body program that uses block periodization.
It makes workouts fun by allowing for you to pick your own exercise.
It takes the basic compound lifts, uses high reps and also includes some isolation exercises to ensure full development of the body.
We wouldn't recommend this program for beginners because of it's complexity.
A beginners program should be simple, have the very basic compound lifts without anything extra.
Joey D's upper / lower program is made for intermediate and advanced lifters.
If you feel like you're overtraining, which you shouldn't be as there isn't too much volume here, then you should cut back on intensity and volume.
Try taking a week to cruise in your workouts without pushing yourself too hard.
Injuries are preventable by paying attention to the signs your body gives you.
Here are some overtraining signs to look out for:
If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.
Who is the Ibizia Shreds program suitable for? The Ibizia Shreds program is suitable for anyone looking to improve their fitness, regardless of their current fitness level. RPE allows for personalized intensity levels, making it adaptable for beginners and advanced fitness enthusiasts.
What equipment is needed for the Ibizia Shreds program? The program includes a variety of exercises that require different types of equipment. This includes dumbbells, barbells, and various machines. It's recommended to have access to a well-equipped gym to follow this program.
How long does each workout take in the Ibizia Shreds program? The duration of each workout can vary depending on the exercises and the number of sets and reps. However, most workouts are designed to be completed within an hour to an hour and a half.
1. How is the Ibizia Shreds program different from other fitness programs? The Ibizia Shreds program stands out due to its unique combination of strength training and cardio exercises. It also incorporates the concept of RPE (Rate of Perceived Exertion), allowing for personalized intensity levels.
2. Can I follow the Ibizia Shreds program at home? While it's possible to modify some exercises for home workouts, the program includes a variety of exercises that require gym equipment. Therefore, it's recommended to have access to a well-equipped gym to follow this program.
3. How quickly can I see results with the Ibizia Shreds program? The time it takes to see results can vary depending on factors like your current fitness level, diet, and consistency in following the program. However, with consistent effort and a balanced diet, you should start to see noticeable changes within a few weeks.
4. Do I need any prior fitness experience to start the Ibizia Shreds program? No, the Ibizia Shreds program is designed to be adaptable for all fitness levels. The use of RPE allows you to adjust the intensity of your workouts based on your current fitness level.
5. What should I eat while following the Ibizia Shreds program? While the program doesn't include a specific diet plan, it's important to maintain a balanced diet to support your workouts and recovery. This includes a mix of protein, carbs, and healthy fats.
6. Can I combine the Ibizia Shreds program with other fitness programs? It's recommended to follow one program at a time to avoid overtraining. However, you can incorporate additional activities like yoga or stretching on your rest days.
7. What if I miss a workout in the Ibizia Shreds program? It's important to try and stick to the program schedule as closely as possible. However, if you miss a workout, continue with the next scheduled workout.
8. Can I do more than the recommended sets and reps in the Ibizia Shreds program? The program is designed to provide an optimal balance between exertion and recovery. It's recommended to follow the set guidelines to avoid overtraining and injury.
9. How do I know if I'm doing the exercises correctly in the Ibizia Shreds program? It's important to use proper form when performing exercises to avoid injury and ensure effectiveness. If you're unsure, consider seeking guidance from a fitness professional.
10. Can I follow the Ibizia Shreds program if I have a medical condition? If you have a medical condition, it's recommended to consult with a healthcare professional before starting any new fitness program.
Joey Delaney's Ibizia Shreds program is a comprehensive and adaptable fitness program that caters to individuals of all fitness levels.
Its unique approach, combining strength training and cardio, along with the use of RPE, MR, and DS, allows for personalized and effective workouts.
Whether you are a beginner just starting out or an advanced fitness enthusiast looking to take your physique to the next level, the Ibizia Shreds program offers a well-structured and effective path towards achieving your fitness goals.
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