4-Day Bro Split

This novice to intermediate program will absolutely destroy each muscle group on its respective day. With exercises focused on increasing strength as well as size, with a bit of calisthenics sprinkled in there to get you that strength to bodyweight if you like that kinda thing.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Skull Crusher (Barbell)

Chest and Triceps

Pull-Up (Weighted)

Seated Row (Cable)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Hammer Curl

Face Pull

Incline Curl (Dumbbell)

Back and Biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs

Overhead Press (Barbell)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Shoulders and Arms

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