Amit’s Super Awesome Bro Split (Strength + Volume)

This program is designed to help you build maximum strength and muscle mass through focused, single-muscle-group training days. With strategic progressive overload, optimal recovery, and high-effort sets, the goal is to:
   •   Increase strength every week on core compound lifts
   •   Maximise muscle hypertrophy by isolating each body part with intensity
   •   Support lean mass gains during a bulking phase with intentional training volume
   •   Reinforce discipline and consistency through a structured 6-day split
   •   Train hard, recover smarter, and become the strongest version of yourself

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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

Deadlift (Barbell)

Pull-Up (Bodyweight)

Barbell Row

Seated Row (Machine)

Face Pull

Back (Strength + Thickness)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Shoulders (Delts Focus)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Concentration Curl

Tricep Pushdown (Cable)

Hammer Curl

Dip (Bodyweight)

Arms (Biceps + Triceps)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Chest Fly (Cable)

Push Up

Chest (Strength + Volume)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Legs (Strength + Size)

Choose one: Focus on lagging parts (e.g., traps, glutes, forearms) Or add a glutes + core day

Abs Crunch (Machine)

Hanging Leg Raise

Russian Twist (Dumbbell)

Weak Points / Glutes / Core / 

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