Bro Split – The Ultimate Workout Program Guide

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Bro Split The Ultimate Workout Program Guide
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(No Transcript)
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What is the Bro Split Workout Program?

• If youve ever considered lifting weights, then
  youve probably heard of the famous bro split.
  For decades, the bro split has been the golden
  standard for organizing our weekly training, and
  millions of people from all over the world praise
  the approach.
• The bro split workout routine is nothing more
  than an approach to organizing your training, and
  there are many ways to go about that. For
  example

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• Monday Chest and tricepsTuesday Back and
  bicepsWednesday offThursday Legs and
  absFriday ShouldersSaturday and Sunday Rest

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• As you probably noticed, with the bro split, you
  devote each workout to one or two muscle groups.
  Typically, you train each muscle group once every
  seven days and do a total of three to six weekly
  workouts.
• One of the great things about the bro split is
  that you can vary the training frequency,
  depending on how often you can (or want to)
  train. You can also organize your weekly workouts
  in numerous ways. If you prefer to have shorter
  and more frequent workouts, the bro split can
  accommodate. If you dont want to train chest on
  Monday, but on Thursday, you can do it. The
  scheduling flexibility is fantastic.

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• The bro split has been around for decades, and
  its been used by many bodybuilders. We dont
  know exactly where it originated from, but,
  because of its simplicity, the bro split became
  incredibly popular among bodybuilders and
  recreational lifters alike.

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The Bro Split Workout Program

• Monday (Chest)
• Flat barbell bench press 4 sets of 6 to 8
  repsIncline dumbbell press 4 sets of 8 to 12
  repsPlyometric push-ups 4 sets of 10 to 20
  repsLow cable chest fly 3 to 4 sets of 15 to
  25 reps

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• Tuesday (Back)
• Rack pull deadlifts 4 sets of 5 to 8
  repsPull-ups or chin-ups 4 sets of 5 to 10
  repsSingle-arm dumbbell row 4 sets of 8 to 12
  repsSeated cable rows 3 to 4 sets of 12 to 15
  reps

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• Wednesday (Shoulders and Traps)
• Overhead barbell push-press 4 sets of 6 to 12
  repsSeated single-arm dumbbell overhead press
  4 sets of 8 to 12 repsStanding barbell shrugs
  3 to 4 sets of 6 to 12 repsLateral cable
  shoulder raises 3 to 4 sets of 12 to 20
  repsCable face pulls 3 to 4 sets of 15 to 25
  reps

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• Thursday (Legs and Abs)
• Barbell high-bar back squats 4 sets of 6 to 10
  repsGlute-ham raises 4 sets of 8 to 12
  repsHack squats 3 sets of 8 to 15 repsLying
  hamstring curls 3 sets of 12 to 15 repsSeated
  leg extensions 2 to 3 sets of 12 to 20
  repsMachine calf raises 2 to 4 sets of 10 to
  20 repsHanging knee raises 2 to 4 sets of 10
  to 20 reps

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• Friday (Biceps, Triceps, and Forearms)
• EZ-bar bicep curls 3 sets of 6 to 10
  repsClose-grip bench press 3 sets of 6 to 10
  repsDumbbell hammer curl 3 sets of 8 to 12
  repsRope cable tricep extension 3 sets of 10
  to 15 repsPreacher curl 3 sets of 12 to 20
  repsOverhead tricep extensions 3 sets of 12 to
  20 repsPlate pinches 3 sets of 30 to 60-second
  holds (per hand)