Workout 1
Session 1This workout’s sets follow from your answers on the day.
Joe Delaney Ibiza Shreds
Nine weeks repeat lower, upper and isolation workouts twice weekly, using effort targets and heavier sets as reps fall.
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Every workout, as Catalyst would give it to you.
Joe Delaney Ibiza Shreds asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | 1 | 2 | 3 | 4 | 5 | 6 |
| 2 | 7 | 8 | 9 | 10 | 11 | 12 |
| 3 | 13 | 14 | 15 | 16 | 17 | 18 |
| 4 | 19 | 20 | 21 | 22 | 23 | 24 |
| 5 | 25 | 26 | 27 | 28 | 29 | 30 |
| 6 | 31 | 32 | 33 | 34 | 35 | 36 |
| 7 | 37 | 38 | 39 | 40 | 41 | 42 |
| 8 | 43 | 44 | 45 | 46 | 47 | 48 |
| 9 | 49 | 50 | 51 | 52 | 53 | 54 |
How it works
The program’s own rules, as Catalyst runs them.
Train Lower, Upper and Isolation twice each week, moving through the three blocks in order. Choose weights that suit the effort targets. Before training, decide how you will increase weight across sets, lighten the final set and perform any drop sets, and choose the free exercise.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Flat bench
- Lateral-raise machine
- Leg extension machine
- Lying leg curl machine
- Pull-up bar
- Seated row machine
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Joe Delaney Ibiza Shreds in Catalyst
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