Intermediate and advanced lifters who want six weekly hypertrophy sessions and can recover from repeated lower, upper, and isolation work.
Ten weeks across three blocks.
Lower, Upper, Isolation + Abs, then repeat those three sessions before one rest day.
Rep ranges fall as the blocks advance, while the program uses RPE and maximum-rep instructions to regulate effort.
The preserved spreadsheet jumps from Weeks 1–3 to Weeks 5–8. It does not contain an official Week 4 tab.
Ibiza Shreds is a demanding gym-based hypertrophy plan, not a beginner routine or a generic four-week shred.
Ibiza Shreds is a six-day hypertrophy program attributed to Joe Delaney. The preserved public spreadsheet runs for ten weeks and organizes training into three blocks instead of changing the full exercise list every week.
The routine is frequently described online as an upper/lower split. That is incomplete. Each three-day sequence contains one lower session, one upper session, and one isolation-plus-abs session. The sequence is then repeated before a rest day.
The public workbook was created by Anthony White and circulated with the program. Treat that file as a preserved community resource, not as a current paid product or proof that every copied version online is official.
Use the preserved source to check the original exercise prescriptions and notation. Use the FitFrek workbook for block planning, progression decisions, session logging, and recovery tracking.
Direct download: Download the FitFrek XLSX tracker
The FitFrek file is independent. It does not reproduce the source spreadsheet’s complete exercise tables. Instead, it provides customizable movement slots so you can track the program without presenting a secondary reconstruction as an official creator file.
Day 1 — Lower: The first lower-body session.
Day 2 — Upper: The first upper-body session.
Day 3 — Isolation + Abs: Direct work for smaller muscle groups and trunk training.
Days 4–6: Repeat Lower, Upper, and Isolation + Abs.
Day 7 — Rest: Recover before starting the sequence again.
This is a high-frequency schedule. Missing one session does not require doubling up. Continue in sequence and protect the rest day when fatigue is accumulating.
Compound exercises generally use 10–12 reps. The squat range in the preserved sheet is higher at 12–20 reps. Isolation work generally sits around 12–15 reps.
Start conservatively. The first block is where you establish repeatable loads, learn the chosen exercises, and find an effort level you can recover from across six sessions.
The preserved spreadsheet has no Week 4 tab. It moves directly from “Week 1–3” to “Week 5–8.” That gap should be disclosed instead of silently inventing an official fourth week.
A conservative FitFrek option is to reduce sets or load for one week. Repeating Block 1 at lower fatigue is another reasonable option. Both are editorial recommendations, not instructions verified from the original sheet.
Compound work generally moves to 8–10 reps and isolation work to 10–12. The lower rep targets allow heavier loading, but they do not justify abandoning the programmed effort target.
Keep the main exercise choices stable. Changing movements every session makes it difficult to tell whether you are actually progressing.
Compound work generally drops to 6–8 reps, while isolation work remains mostly in the 8–12 range. This is the heaviest block, not an invitation to turn every set into uncontrolled failure.
After Week 10, use an easier week or change programs based on your recovery and goals. Ibiza Shreds is not a powerlifting taper or a permanent six-day template.
RPE is the effort target attached to a set. Use it to keep the selected load aligned with the program rather than chasing a maximum every workout.
MR means a maximum-rep or AMRAP-style instruction. End the set when another clean rep is unlikely. Technical failure is not the same as forcing another rep through poor form.
MR-DS adds a drop-set instruction after the maximum-rep set. Use it only where the source calls for it. Adding drop sets to every exercise changes the program and can make recovery much harder.
Add load when every planned set reaches the top of its rep range without overshooting the target RPE. Use the smallest practical increase, especially for upper-body and isolation exercises.
Repeat the load when reps are still inside the range but have not reached the top. Reduce or reassess the load when a set falls below the range, effort is far above target, or technique changes to finish the work.
The workbook’s progression helper follows those rules. It is decision support, not an automatic order to add weight regardless of sleep, pain, or performance.
Ibiza Shreds fits lifters who already know how to select exercises, judge effort, and manage six weekly sessions. A well-equipped gym is the practical default because the source uses varied compound and isolation work.
It is a poor fit for true beginners, people who can train only three or four days, and anyone whose performance declines sharply under high frequency. A simpler full-body, upper/lower, or four-day hypertrophy program will usually be easier to evaluate.
Pros
Cons
First, read the Block Guide and Weekly Split tabs. Then enter your selected movements in the Exercise Builder without changing them unnecessarily during the block.
Use the Progression Helper after each exercise, the Session Log after each workout, and the Recovery Dashboard once per week. The dashboard is most useful when readiness, performance, and pain notes are recorded honestly.
Ibiza Shreds is worth preserving because its structure is more thoughtful than the old FitFrek page suggested. It is a ten-week, six-day program with three distinct rep-range blocks—not a four-week beginner shred.
The missing Week 4 prevents a perfectly complete reconstruction. Labeling that gap is more useful than pretending certainty. Run the program only when your schedule and recovery match its frequency.
Ten weeks. The old FitFrek overview incorrectly displayed four weeks while its own body copy described ten weeks and three blocks.
The preserved spreadsheet does not say. It jumps from Weeks 1–3 to Weeks 5–8. A transition or reduced-fatigue week is a FitFrek recommendation, not a verified official prescription.
Partly. The weekly sequence is Lower, Upper, Isolation + Abs, then repeated. Calling it only upper/lower leaves out two dedicated isolation-and-abs sessions.
Usually not. Six weekly sessions, RPE decisions, maximum-rep work, and exercise selection make it better suited to experienced lifters.
No. It is an independent planning and tracking tool. Use the preserved source for the historical exercise prescription.
