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Bro Split Forever
by Στέλιος Α.
34 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
Jun 16, 2024 11:33
down_app
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 7
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 5
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 6
1
Jog
1 Set
40-60 mins
@7.5
Day 1
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 6
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 7
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 2
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 5
1
Jog
1 Set
40-60 mins
@7.5
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 4
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 5
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Jog
1 Set
40-60 mins
@7.5
Day 3
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 3
1
Jog
1 Set
40-60 mins
@7.5
Day 4
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 6
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 7
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 2
1
Jog
1 Set
40-60 mins
@7.5
Day 3
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 5
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 1
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 7
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 7
1
Jog
1 Set
40-60 mins
@7.5
Day 1
1
Jog
1 Set
40-60 mins
@7.5
Day 2
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 4
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 6
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 7
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 6
1
Jog
1 Set
40-60 mins
@7.5
Day 5
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 3
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 1
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 2
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 4
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 5
1
Jog
1 Set
40-60 mins
@7.5
Day 6
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 7
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 7
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 5
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 4
1
Jog
1 Set
40-60 mins
@7.5
Day 3
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 6
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
5-8 Reps
@8
4
Dumbbell Row
3 Sets
12-15 Reps
@8
5
Good Morning
3 Sets
10-12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
5
Push Up
2 Sets
AMRAP
@9.5
Day 4
1
Standing Calf Raise
5 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5
4
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Lunge (Barbell)
4 Sets
10-15 Reps
@8
6
Box Jump
2 Sets
10 Reps
@8
Day 3
1
Jog
1 Set
40-60 mins
@7.5
Day 2
1
Skull Crusher
3 Sets
10-15 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
@8
4
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Hammer Curl
3 Sets
10-15 Reps
@8
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8
Day 7
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Arnold Press
3 Sets
12-15 Reps
@8