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This program is built to be run long-term. No overthinking. If you train hard, manage recovery, and stay consistent, you will see results! The structure stays the same so progress can compound over time. Run it year-round, adjust rest when needed, and stay consistently jacked.
The program alternates between two different training splits to manage recovery while maintaining consistent volume and frequency.
Week 1: Chest/Back & Arms/Shoulders Split
Day 1 Legs (Hamstring Focused)
Day 2 Chest & Back
Day 3 Arms & Shoulders
Day 4 Legs (Quad Focused)
Day 5 Chest & Back
Day 6 Arms & Shoulders
Day 7 Cardio & Abs
Week 2: Modified Bro Split
Day 1 Legs (Hamstring Focused)
Day 2 Chest & Triceps
Day 3 Back & Biceps
Day 4 Legs (Quad Focused)
Day 5 Shoulders & Chest
Day 6 Arms
Day 7 Cardio & Abs
This alternating structure provides slightly more shoulder recovery during the modified bro split week, while maintaining overall training volume and training frequency.
This program is built to be run long-term. No overthinking. If you train hard, manage recovery, and stay consistent, you will see results! The structure stays the same so progress can compound over time. Run it year-round, adjust rest when needed, and stay consistently jacked.
The program alternates between two different training splits to manage recovery while maintaining consistent volume and frequency.
Week 1: Chest/Back & Arms/Shoulders Split
Day 1 Legs (Hamstring Focused)
Day 2 Chest & Back
Day 3 Arms & Shoulders
Day 4 Legs (Quad Focused)
Day 5 Chest & Back
Day 6 Arms & Shoulders
Day 7 Cardio & Abs
Week 2: Modified Bro Split
Day 1 Legs (Hamstring Focused)
Day 2 Chest & Triceps
Day 3 Back & Biceps
Day 4 Legs (Quad Focused)
Day 5 Shoulders & Chest
Day 6 Arms
Day 7 Cardio & Abs
This alternating structure provides slightly more shoulder recovery during the modified bro split week, while maintaining overall training volume and training frequency.