{"product_id":"the-standard-14-week-bro-split","title":"The Standard: 14-Week Bro Split","description":"\u003cp\u003eFive sessions, then start again. Chest, back, shoulders and chest isolations, arms, legs. Do the next one each time you train. The calendar does not matter.\u003c\/p\u003e\u003cp\u003eThe exercises stay the same for all fourteen weeks. The load, the reps, the effort and the intensity techniques are what change. Two phases: the first six weeks find your working weights with straight sets, and the second six push past them with dropsets on the isolations and lengthened partials on the stretch movements. A deload between and a retest at the end.\u003c\/p\u003e\u003cp\u003eChest trains twice in every five sessions: pressing on chest day, then two isolations at the end of the shoulder session.\u003c\/p\u003e\u003cp\u003e70 sessions, 420 exercise entries. Every day is its own written-out page.\u003c\/p\u003e\u003cp\u003e14 weeks · 5 sessions, repeated · 70 sessions · 420 exercise entries · Full gym\u003c\/p\u003e","brand":"Programmd.","offers":[{"title":"Default Title","offer_id":46002259787955,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/the-standard-14-week-cover.jpg?v=1789126454","url":"https:\/\/programmd.co\/products\/the-standard-14-week-bro-split","provider":"Programmd.","version":"1.0","type":"link"}