Blog - FitFrek

Joe Delaney 5-Day Full Body: Original Routine & Spreadsheet

By Nader on March 15, 2021

Original Joe Delaney five-day full-body routine with three two-week blocks, RIR/MR guidance and a direct XLSX download.

6 Natural Steroid Alternatives for Effective Muscle Growth [Updated 2026]

By Nader on March 11, 2021

Joe Delaney Ibiza Shreds: 10-Week Program and Tracker

By Nader on March 10, 2021

See how Joe Delaney’s 10-week Ibiza Shreds program is structured across three blocks, what happens in the missing Week 4, and how to track it with a direct XLSX file.

nSuns 5/3/1 LP Program: 4, 5 & 6-Day Versions Explained

By Nader on March 10, 2021

Compare the original nSuns 4-, 5- and 6-day templates, understand weekly AMRAP progression, and use the creator-shared spreadsheet without confusing later community variants.

Dark Labs Herolean: 225mg DMHA with GBB For The Ultimate Fat Burner [Reformulated?!]

By Nader on March 4, 2021

The Ultimate Guide to Bodybuilding in 2026 [With 30+ Programs]

By Nader on February 24, 2021

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