Joe Delaney Ibiza Shreds: 6 Day Upper Lower Split Program For Bodybuilding [With Spreadsheets]

By Nader Qudimat ·
Updated Mar 30, 2021

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. 



Yes, Joe Delaney's program is a fun one to follow for at least 10 weeks.

Experience Level


Made for those either in the intermediate or advanced stage of lifting.



Follows a block periodization



Uses only RPE.

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.

Table of Contents

6 Day Upper Lower Ibiza Shreds Program Overview

Joe 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:

  • Day 1: Upper
  • Day 2: Lower
  • Day 3: Isolation and abs
  • Day 4: Upper
  • Day 5: Lower
  • Day 6: Isolation and abs
  • Day 7: Rest

Joey D's 6 Day Upper / Lower Spreadsheet

You'll find the spreadsheet here:

Joey D's 6 Day Upper / Lower Video Overview

Joey explains his program in the video below:

Warm Up

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 Shred FAQ's

What Is Ibiza Shreds?

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. 

Who Is Ibiza Shreds For?

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. 

Too Much Volume / I Feel Burned Out

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. 

Signs of Burnout?

Injuries are preventable by paying attention to the signs your body gives you. 

Here are some overtraining signs to look out for:

  • Pain at joints like knees, elbows, shoulders, etc.
  • Soreness at distal portion of muscle.
  • Like feeling sore near joints.
  • Lack of proper sleep
  • Feeling sick or as if a cold was coming – (immune system is compromised)
  • Lowered and loss of libido
  • Depression

If you ignore these signs and keep exercising, you will eventually hit a plateau and will increase chance of injury.

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