Iron Discipline Split
Weekly Training Matrix
A high-performance training protocol designed for maximum hypertrophy, strength development, and progressive overload over 7 days.
Day 1
Upper Body
Strength + Foundation
Build overall upper body strength while creating the foundation for long-term muscle growth.
Day 2
Lower Body
Strength + Posterior Chain
Develop lower body strength and posterior chain power for athletic performance.
Day 3
Rest / Recovery
Adaptation Phase
Allow muscles and the nervous system to recover and grow. Muscle repair focus.
Day 4
Push Day
Upper Hypertrophy (Push)
Maximize chest, shoulder, and tricep muscle growth through targeted isolation.
Day 5
Pull Day
Upper Hypertrophy (Pull)
Build back width, thickness, posture, and arm growth with full stretch patterns.
Day 6
Leg Day
Lower Hypertrophy
Maximize muscle growth and leg aesthetics. Focus on quad and hamstring symmetry.
Day 7
Rest or Repeat
Cycle Reset
Active recovery or begin the cycle again based on systemic fatigue levels.