Bro Split

A bro split is a training routine where each major muscle group is trained on separate days—typically once per week. However, this version is modified to hit legs twice a week for balanced growth and better lower-body development.

✅ Benefits:
• Focused intensity on one muscle group per            day
• Extra volume and frequency for leg growth
• Allows full recovery between sessions

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Barbell Row

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Close Grip)

Wide Grip Pull-Up

Back 

Squat (Smith Machine)

Leg Press

Leg Extension

Lying Leg Curl

Seated Calf Raise

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (EZ Bar)

Chin-Up (Bodyweight)

Arms

Squat (Barbell)

Squat (Dumbbell)

Standing Calf Raise

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Chest

Overhead Press (Dumbbell)

Reverse Pec Deck

Front Raise

Upright Row (Barbell)

Shrug (Dumbbell)

Shoulders 

1 reviews for Bro Split