BD Bro Split

**BD Bro Split**

Embark on a transformative 12-week journey with the BD Bro Split, designed to maximize muscle growth and strength. This program features a well-structured routine that targets specific muscle groups each day, allowing for optimal recovery and growth. With six days of training per week, you'll engage in a variety of exercises, including dumbbell presses, rows, and bodyweight movements, all aimed at pushing your limits and achieving your fitness goals. Get ready to build a balanced physique and elevate your lifting game!

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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

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest

Chest Supported Row (Dumbbell)

Single Arm Row (Dumbbell)

Rear Delt Fly (Cable)

Face Pull

Back

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Shoulders

Goblet Squat

Walking Lunge (Dumbbell)

Legs and Arms

Hanging Leg Raise

Cable Crunch

Core

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