Bro Split

Unleash your muscle-building potential with the Bro Split program, designed for dedicated lifters looking to maximize gains in just one week. This 5-day split focuses on isolating muscle groups, allowing for targeted workouts that promote strength and hypertrophy. Each session includes a mix of compound and isolation exercises, like weighted pull-ups and close-grip bench presses, ensuring you hit every angle for optimal growth. Get ready to challenge yourself and see real results with this structured approach to training!

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Week 1

Pull-Up (Weighted)

Barbell Row

Shrug (Dumbbell)

Standing Pullover (Cable)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Bench Press (Close Grip)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

Squat (Barbell)

Stiff Leg Deadlift

Hack Squat

Calf Raise (Machine)

Seated Hamstring Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Press

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Fly (Dumbbell)

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