Bro Split

 

📊 Bro Split Weekly Schedule

• Day 1: Chest
• Day 2: Back
• Day 3: Shoulders
• Day 4: Legs
• Day 5: Arms (Biceps & Triceps)
• Day 6: Rest/Active Recovery (Light cardio or mobility work)
• Day 7: Rest

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💪 Daily Workout Details

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Day 1: Chest (Push Day)

1. Bench Press (Barbell or Dumbbell)

   • 4 sets x 8-12 reps

2. Incline Dumbbell Press

   • 4 sets x 8-12 reps

3. Chest Flys (Dumbbell or Cable)

   • 3 sets x 10-12 reps

4. Push-Ups (Weighted if possible)

   • 3 sets x 10-15 reps

5. Decline Bench Press

   • 3 sets x 8-12 reps

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Day 2: Back (Pull Day)

1. Deadlifts

   • 4 sets x 5-8 reps

2. Pull-Ups (Bodyweight or Weighted)

   • 4 sets x 6-10 reps

3. Bent-Over Rows (Barbell or Dumbbell)

   • 4 sets x 8-12 reps

4. Lat Pulldowns

   • 3 sets x 10-12 reps

5. Seated Cable Rows

   • 3 sets x 10-12 reps

6. Face Pulls

   • 3 sets x 12-15 reps

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Day 3: Shoulders

1. Overhead Shoulder Press (Barbell or Dumbbell)

   • 4 sets x 8-12 reps

2. Lateral Raises

   • 3 sets x 12-15 reps

3. Front Raises

   • 3 sets x 12-15 reps

4. Rear Delt Flys

   • 3 sets x 12-15 reps

5. Shrugs (Barbell or Dumbbell)

   • 4 sets x 8-12 reps

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Day 4: Legs

1. Barbell Squats

   • 4 sets x 8-12 reps

2. Romanian Deadlifts (RDL)

   • 4 sets x 10-12 reps

3. Leg Press

   • 3 sets x 10-12 reps

4. Walking Lunges

   • 3 sets x 12 reps each leg

5. Leg Curls (Hamstring Machine)

   • 3 sets x 12-15 reps

6. Calf Raises

   • 4 sets x 12-15 reps

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Day 5: Arms (Biceps & Triceps)

Biceps

1. Barbell Curls

   • 4 sets x 10-12 reps

2. Hammer Curls

   • 3 sets x 10-12 reps

3. Preacher Curls (Cable or Dumbbell)

   • 3 sets x 10-12 reps

Triceps

4. Close-Grip Bench Press

   • 4 sets x 8-12 reps

5. Skull Crushers

   • 3 sets x 10-12 reps

6. Tricep Dips (Weighted or Bodyweight)

   • 3 sets x 8-12 reps

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Day 6: Rest/Active Recovery

• Low-impact cardio (e.g., walking, cycling, or swimming)
• Stretching or yoga for recovery

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Day 7: Rest

• Full rest to allow your body to recover and repair from the week’s work.

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💡 Key Notes:

1. Progressive Overload:

   • Gradually increase weights or reps weekly to ensure consistent strength & hypertrophy gains.

2. Rest Between Sets:

   • Compound lifts (Bench Press, Squats, Deadlifts): 2-3 minutes
   • Isolation movements (Curls, Lateral Raises): 60-90 seconds

3. Form is Crucial:

   • Always prioritize proper form to avoid injury and maximize results.

4. Nutrition & Recovery:

   • Ensure adequate protein intake and rest for recovery between workouts.

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The Bro Split is excellent for those focused on hypertrophy (muscle building) and strength by isolating specific muscle groups.💥🏋️‍♂️