{"product_id":"bro-split-5x-excel-workout-program","title":"Bro Split 5x — Excel Workout Program","description":"\u003cp\u003eGive each workout a dedicated focus with Bro Split 5x by Iron Table Fit. This bodybuilding-style program separates chest, back, shoulders, legs, and arms into five training days, making it a fit for lifters who enjoy focused sessions and can commit to five workouts per week.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 5 days per week.\u003c\/strong\u003e Sessions last approximately 40–50 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 5 days per week.\u003c\/strong\u003e Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets. Accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398470086854,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_f85dadf8-14e6-4b17-9bb3-397f1ea12f7f.png?v=1793033882","url":"https:\/\/irontablefit.com\/products\/bro-split-5x-excel-workout-program","provider":"Iron Table Fit","version":"1.0","type":"link"}