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BroSplit
by Aaron B.
Program Description
Health
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness, Bodybuilding, Athletics, Muscle & Sculpting
Equipment
At Home
Program Length
12 weeks
Time Per Workout
30 minutes
Created
May 19, 2024 03:27
Last Edited
Jun 18, 2024 04:22
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Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
4 Reps
2
Lat Pulldown
4 Sets
6 Reps
3
Bent Over Row (Barbell)
4 Sets
8 Reps
4
High Pull
1 Set
5
AD Press
1 Set
6
Lu Raise
1 Set
7
Knee Raise (Captain's Chair)
4 Sets
9 Reps
8A
Plank
4 Sets
1 mins
8B
Side Plank
4 Sets
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
2
Incline Bench Press (Barbell)
1 Set
3
Decline Bench Press (Barbell)
1 Set
4
Dip (Bodyweight)
4 Sets
5 Reps
5
Neck Curl
1 Set
6
Bicep Curl (EZ Bar)
4 Sets
5 Reps
7
Wrist Curls
1 Set
8
Dead Hang
1 Set
Day 3
1
Lying Leg Curl
1 Set
2
Stiff Leg Deadlift (Dumbbell)
4 Sets
6 Reps
3
Deadlift (Dumbbell)
6 Sets
1 Set
15 Reps
10 Reps
4
Sumo Deadlift (Dumbbell)
1 Set
Day 4
1
Walk
1 Set
360 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
6 Reps
2
High Row
4 Sets
6 Reps
3
Back Extension
4 Sets
6 Reps
4
Standing Shoulder Press (Dumbbell)
4 Sets
6 Reps
5
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
6
Sit Up
4 Sets
7 Reps
7
Ab Wheel
4 Sets
7 Reps
8
Pallof Press
1 Set
Day 6
1
Chest Fly (Cable)
1 Set
2
Cable Crossover
1 Set
3
Low Cable Crossover
4 Sets
0.5 mins
4
Face Pull
4 Sets
0.5 mins
5
Tricep Pushdown (Cable)
1 Set
6
Hammer Curl
1 Set
7
Concentration Curl
1 Set
Day 7
1
Sumo Squat
4 Sets
0.5 mins
2
Squat (Dumbbell)
4 Sets
0.5 mins
3
Lunge (Dumbbell)
4 Sets
1 mins
4
Sumo Deadlift (Dumbbell)
10 Sets
10 Reps
5
Squat (Dumbbell)
10 Sets
10 Reps