5.0
(1 rating)
Program Description
Minimum time, maximum gains bro split -increase weight each week (and isolation exercises) -compound movements (Squat, Bench, Press and Deadlift) increase at 2.5kg per week. (Start conservatively) -don’t skip a day -week 6 de-load and run again. That’s it
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedJul 03, 2024 12:42
- Last EditedJul 08, 2024 03:03
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Push Up
3
10 reps
5
Tricep Rope Push Down (Cable)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Push Up
3
10 reps
5
Tricep Rope Push Down (Cable)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Push Up
3
10 reps
5
Tricep Rope Push Down (Cable)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Push Up
3
10 reps
5
Tricep Rope Push Down (Cable)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
2
Bench Press (Dumbbell)
3
10 reps
3
Chest Fly (Cable)
3
10 reps
4
Push Up
3
10 reps
5
Tricep Rope Push Down (Cable)
3
10 reps
6
Overhead Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
10 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
5
10 reps
6
Bicep Curl (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
10 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
5
10 reps
6
Bicep Curl (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
10 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
5
10 reps
6
Bicep Curl (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
10 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
5
10 reps
6
Bicep Curl (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Lat Pulldown
3
10 reps
3
Seated Row (Cable)
3
10 reps
4
Chest Supported Row (Dumbbell)
3
10 reps
5
Bicep Curl (Dumbbell)
5
10 reps
6
Bicep Curl (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
5 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Lateral Raise (Cable)
3
10 reps
4
Rear Delt Fly (Machine)
3
10 reps
5
Face Pull
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
2
Ab Wheel
3
5 reps
3
Skull Crusher
3
10 reps
4
Bicep Curl (EZ Bar)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
2
Ab Wheel
3
5 reps
3
Skull Crusher
3
10 reps
4
Bicep Curl (EZ Bar)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
2
Ab Wheel
3
5 reps
3
Skull Crusher
3
10 reps
4
Bicep Curl (EZ Bar)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
2
Ab Wheel
3
5 reps
3
Skull Crusher
3
10 reps
4
Bicep Curl (EZ Bar)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
2
Ab Wheel
3
5 reps
3
Skull Crusher
3
10 reps
4
Bicep Curl (EZ Bar)
3
10 reps
5
Bicep Curl (Dumbbell)
3
10 reps
6
Tricep Rope Push Down (Cable)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
2
Split Squat (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
2
Split Squat (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
2
Split Squat (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
2
Split Squat (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
2
Split Squat (Dumbbell)
3
10 reps
3
Lying Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)1 Set
5 Reps
2
Bench Press (Dumbbell)3 Sets
10 Reps
3
Chest Fly (Cable)3 Sets
10 Reps
4
Push Up3 Sets
10 Reps
5
Tricep Rope Push Down (Cable)3 Sets
10 Reps
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)1 Set
5 Reps
2
Lat Pulldown3 Sets
10 Reps
3
Seated Row (Cable)3 Sets
10 Reps
4
Chest Supported Row (Dumbbell)3 Sets
10 Reps
5
Bicep Curl (Dumbbell)5 Sets
10 Reps
6
Bicep Curl (Cable)3 Sets
10 Reps
Day 3
1
Military Press (Barbell)1 Set
5 Reps
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
3
Lateral Raise (Cable)3 Sets
10 Reps
4
Rear Delt Fly (Machine)3 Sets
10 Reps
5
Face Pull3 Sets
15 Reps
Day 4
1
Hanging Leg Raise3 Sets
10 Reps
2
Ab Wheel3 Sets
5 Reps
3
Skull Crusher3 Sets
10 Reps
4
Bicep Curl (EZ Bar)3 Sets
10 Reps
5
Bicep Curl (Dumbbell)3 Sets
10 Reps
6
Tricep Rope Push Down (Cable)3 Sets
10 Reps
Day 5
1
Squat (Barbell)1 Set
5 Reps
2
Split Squat (Dumbbell)3 Sets
10 Reps
3
Lying Leg Curl3 Sets
10 Reps
4
Leg Extension3 Sets
10 Reps