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Bro splt
by Sheikh N.
Program Description
Bro split brrr
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Apr 24, 2024 05:20
Last Edited
May 07, 2024 10:50
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Week 1
1 / 5 Weeks
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10
Day 1
1
Push Up (Weighted)
4 Sets
5-8 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Push Up
4 Sets
10-20 Reps
@9
4
Chest Fly (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
3-6 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
6+ Reps
@10
4
Inverted Row
4 Sets
6-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
4 Sets
8-15 Reps
@8.5
Day 3
1
Reverse Pec Deck
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Shrug (Barbell)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
4 Sets
15+ Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
Day 4
1
Front Squat (Barbell)
1 Set
5+ Reps
@9
2
Hamstring Curl
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Nordic Curl
2 Sets
10+ Reps
@10
4
Hack Squat
3 Sets
15+ Reps
@9
5
Hanging Leg Raise
4 Sets
13 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
2
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@10