Bro Split | The Iron Covenant

Program Description

A classic bodybuilding program focused on building muscle and improving your physique. Each day targets a different muscle group so you can train with full intensity and proper recovery. Stick to the plan, stay consistent, and watch your body grow. Recommended Schedule: Monday: Shoulder Tuesday: Back Wednesday: Rest/Active Recovery (Core & Abs/Cardio) Thrusday: Legs Friday: Chest Saturday: Arms Sunday: Rest Note: Weeks 4 and 8 are deload weeks — reduce volume and/or intensity to allow for recovery and adaptation. This is essential for long-term progress and injury prevention. Deload Weeks (Weeks 4 & 8): Purpose: Recover from accumulated fatigue, reduce risk of injury, and promote long-term progress. How: 1. Cut volume by 30–50%. 2. Use 50–70% of your usual training weights. 3. Avoid failure (leave 2–3 reps in reserve). 4. Focus on technique, tempo, and mobility. 5. Optional: Drop accessory/isolation work. Post-Deload Week (Week 5 & Week 9): Purpose: Ramp back up safely and smoothly. How: 1. Resume training at 80–90% of usual volume. 2. Return to normal working weights, but keep 1 rep in reserve (RIR). 3. Increase weights by 2.5–5% only if you're feeling strong. 4. By mid to late week, return to full training intensity. Enjoy the grind, listen to your body, and take care of your health. Gains come to those who stay consistent. You got this. Disclaimer: I am not a certified personal trainer or medical professional. This program is based on personal experience and research. Please consult a certified trainer or healthcare provider before beginning any new training regimen. Follow this program at your own risk and modify exercises based on your personal fitness level and limitations.

Program Overview