Bro Split Forever

by Στέλιος Α.

35 athletes joined

Program Description

This program is created for the gym bros, who can't have a day off . Everyday we work on a single muscle group, but we still hit every muscle twice in 7 days. If it's done properly you don't have to worry for overtraining

Program Overview

Level

Advanced, Intermediate

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

10 weeks

Time Per Workout

50 minutes

Created

Feb 19, 2024 12:32

Last Edited

Jul 01, 2024 05:04

Day 2

Incline Bench Press (Dumbbell)

4 Sets

8-12 Reps

Bench Press (Barbell)

4 Sets

6-10 Reps

@8.5

Chest Fly (Dumbbell)

3 Sets

10-15 Reps

Dip (Bodyweight)

2 Sets

AMRAP

@9.5

Push Up

2 Sets

AMRAP

@9.5

Day 7

Standing Calf Raise

5 Sets

10-15 Reps

Squat (Barbell)

3 Sets

6-10 Reps

@8.5

Romanian Deadlift (Barbell)

4 Sets

6-10 Reps

@8.5

Bulgarian Split Squat (Dumbbell)

4 Sets

6-12 Reps

@8.5

Lunge (Barbell)

4 Sets

10-15 Reps

Box Jump

2 Sets

10 Reps

Day 5

Skull Crusher

3 Sets

10-15 Reps

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Bench Press (Close Grip)

3 Sets

6-10 Reps

Overhead Extension (Dumbbell)

3 Sets

12-15 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Hammer Curl

3 Sets

10-15 Reps

Day 6

Jog

1 Set

40-60 mins

@7.5

Day 1

Standing Calf Raise

5 Sets

10-15 Reps

Squat (Barbell)

3 Sets

6-10 Reps

@8.5

Romanian Deadlift (Barbell)

4 Sets

6-10 Reps

@8.5

Bulgarian Split Squat (Dumbbell)

4 Sets

6-12 Reps

@8.5

Lunge (Barbell)

4 Sets

10-15 Reps

Box Jump

2 Sets

10 Reps

Day 3

Pull-Up (Weighted)

3 Sets

5-8 Reps

Bent Over Row (Barbell)

3 Sets

8-12 Reps

Rack Pull (Barbell)

3 Sets

5-8 Reps

Dumbbell Row

3 Sets

12-15 Reps

Good Morning

3 Sets

10-12 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Day 4

Lateral Raise (Dumbbell)

3 Sets

10-12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

Upright Row (Barbell)

3 Sets

10-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12-15 Reps

Arnold Press

3 Sets

12-15 Reps