Size and Strength

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Push Up

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Chest and Triceps

Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Face Pull

Hanging Leg Raise

Ab Wheel

Skull Crusher

Bicep Curl (EZ Bar)

Squat (Barbell)

Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Back and Bicep

Shoulders

Arms and Abs 

Legs 

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