This programme doesn’t follow a weekly programming schedule! On day 8 take a mandatory rest day, you can also include additional rest days during the week as and when they are needed.

Elite Bro split

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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

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Behind-the-Neck Push Press

Lateral Raise (Cable)

Chest Fly (Cable)

Pullover (Dumbbell)

Shoulders

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Chest

Front Squat (Barbell)

Leg Press

Split Squat (Dumbbell)

Seated Good Morning

Standing Calf Raise

Hanging Leg Raise

Decline Sit Up (Weighted)

Legs and abs 

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Underhand Lat Pulldown

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Arms 

Romanian Deadlift (Barbell)

T-Bar Row

Inverted Row

Pull-Up (Neutral Grip, Bodyweight)

Lat Pulldown

Glute-Ham Raise

Rear Delt Fly (Machine)

Pull 1

Barbell Row

Behind-the-Neck Lat Pulldown

Pull 2

Focus on heavy carry for conditioning, and functional strength. Mobility for recovery

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