Big Bro Split

This program is to help focus on high intensity working sets for maximum muscle stimulation without having to sacrifice too much working volume. Don’t be afraid to through in some drop sets or rest pause sets on some of the isolation exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Barbell)

Seated Row (Cable)

Chest Press (Machine)

High Row

Chest Fly (Cable)

Standing Pullover (Cable)

Chest and Back

Shoulder Press (Machine)

Lateral Raise (Machine)

Reverse Pec Deck

Shoulders and Arms

Leg Curl

Squat (Barbell)

Leg Extension

Back Extension

Calf Raise (Machine)

Legs

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Dip (Bodyweight)

Pull-Up (Bodyweight)

Lying Leg Curl

Pendulum Squat

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Overhead Tricep Extension (Barbell)

Bicep Curl (Barbell)

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