Brown Street Barbell  Bro Split

Welcome to the hypertrophy amusement park, where the rides are heavy, the pumps are questionable, and the only exit strategy is bigger sleeves. This high-frequency split is built for lifters who like their workouts daily, their delts round, and their calves so pumped they could star in their own motivational poster. The goal? Stack juicy, high-quality sets without turning your nervous system into burnt toast.

The week kicks off with Chest & Biceps — a romantic comedy starring incline presses and cable flyes. You flirt with a deep stretch, commit to hard contractions, and leave with pecs that feel like overinflated airbags. Biceps join the party early, getting the VIP squeeze treatment so they can start plotting their takeover of your T-shirt sleeves.

Next comes Quad Day — a theatrical production featuring leg presses that test your will to live, extensions that set your kneecaps on fire, and sissy squats for dramatic flair. Calves get a cameo here too, because apparently they refuse to grow unless you bully them consistently.

Back Day is where you build that “hug me and regret it” thickness. Pullovers to connect mind and lat, rows to add slabs of density, chin-ups for that gritty hero montage energy, and shrug work so your traps can audition for superhero armor. Then Shoulder & Upper Chest Day arrives like a fireworks show for your frame — lateral raises until your delts feel like water balloons, presses to keep things spicy, and flyes to remind gravity you’re still in charge.

Hamstring Day follows with stiff-leg mayhem and Nordic curls that make you question past life decisions, balanced with just enough quad work to keep the lower body symmetrical and smug. Then it’s Arm Day — a full-blown sleeve assassination attempt. Weighted chins, curls from every angle, triceps extensions that feel like elbow diplomacy gone wrong. Pure, shameless pump chasing.

Finally, the grand finale: Calves & Side Delts. A short, cheesy victory lap dedicated to the muscles that refuse to grow unless serenaded with high reps and loaded stretches. You walk in, you torch them, you walk out feeling like a freshly glazed donut of hypertrophy.

Run this split like a weekly gainz buffet — frequent training, focused brutality, and just enough recovery to keep the train rolling.

 REST AS NEEDED

 Stay consistent, push hard, and watch your physique go from “gym enthusiast” to “bro, what are you on?”

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Week 1

Cap this around 30 minutes, get in, get a pump, get out 

Calf Raise (Leg Press)

Standing Calf Raise

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Calves and Side Delts

Arms and Back

Lying Leg Curl

Mammoth SLDL

Nordic Curl

Leg Press (45 Degrees)

Legs Ham Dominant

Standing Pullover (Cable)

Chin-Up (Bodyweight)

Single Arm DY Cable Row

Back

Lying Dumbbell Curl

Cable Crossover

Pec Deck (Machine)

Bicep Curl (Cable)

Chest and Biceps

Legs Quad Dominant

One Arm Lateral Raise (Cable)

Single Arm Rear Delt Cable Fly

Seated Shoulder Press (Dumbbell)

Incline Cable Flye

Lying Upright Row

Shoulders and Chest

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