Joe DelaneySuited for intermediate+ lifters accustomed to high intensity, aiming for both fat loss and hypertro
Joe Delaney’s Ibiza Shreds was created under the “summer physique” concept. The goal is not mere weight loss, but preserving and even building muscle while achieving a defined look. To do this, he structured a 10-week program divided into three blocks, with a decreasing volume approach each block. The idea is to deliver strong stimulus early, then reduce fatigue accumulation later while emphasizing recovery. He uses RPE (rate of perceived exertion) so the trainee can self-regulate intensity, and includes MR (AMRAP) set notation for last-set intensity flexibility. Combining upper/lower days with isolation and abs work aims to balance overall development with fine muscle detailing.
프로그램 구성
6 days per week: Monday Upper → Tuesday Lower → Wednesday Isolation + Abs → Thursday Upper → Friday Lower → Saturday Isolation + Abs → Sunday rest 3-block periodization: Blocks 1 & 2 last 3 weeks each, Block 3 lasts 2 weeks (total 10 weeks) Lift Vault Volume modulation: Each block uses slightly lower volume than the prior block (fewer sets or reps) Lift Vault MR sets: “MR” denotes AMRAP (as many reps as possible) sets Lift Vault Exercise split: • On Upper days: compounds (bench, rows, lat-pulldowns) + accessory work • On Lower days: squats, lunges, leg curls, calf work • On Isolation + Abs days: smaller, detail-focused muscles + ab work Squat frequency: 2 times per week Lift Vault Bench press frequency: 2 times per week Lift Vault Use of RPE: Trainees regulate intensity by perceived effort rather than fixed %1RM
Legs
Chest
Back
ShouldersShoulders
Arms
AbsLegsChestBackShouldersShouldersArmsAbsPrioritize technique: In compound lifts, good form and core stability matter more than raw load. Use MR sets sparingly: Only apply MR notation to the final set; keep earlier sets within standard rep ranges to prevent excess fatigue. Be aware of volume changes: As the program progresses, volume decreases between blocks—monitor this and adjust accordingly. Manage recovery: Over a 10-week span, don’t neglect sleep, nutrition, stretching, and active recovery. Consistency over intensity: Sticking to the schedule is more important than lifting maximal on every workout. Adapt when needed: If you’re under-recovered, reduce weight or omit a set—using the program flexibly is part of smart execution.
Hello! I'm Joe Delaney, a fitness trainer from the UK. I share realistic and practical workout routines through my YouTube channel Joe Delaney Fitness, and I run an online coaching brand called Project Pioneer. I'm well known for hypertrophy-focused RPE-based training, with signature programs including Ibiza Shreds and Upper Lower Hypertrophy Routine. Under the philosophy of "Consistency > Intensity," I emphasize consistency and practical fitness.
