Big Daddy Bro Split

Unleash your strength with the Big Daddy Bro Split, a comprehensive 12-week program designed for serious lifters. This 4-day split focuses on building muscle and strength through targeted workouts, including heavy hitters like deadlifts, barbell rows, and bicep curls. Each session is meticulously crafted to maximize gains, ensuring you hit every muscle group effectively. Get ready to transform your physique and elevate your lifting game!

Build Big Daddy size with this 4 day split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Bent Over Row (Barbell)

Seated Row (Cable)

Lat Pulldown

Pull-Up (Bodyweight)

Shrug (Dumbbell)

Dumbbell Row

Back Extension (Weighted)

Hamstring Curl

Hanging Leg Raise

Back

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Bicep Curl (Machine)

Hammer Curl

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Lying Tricep Extension (Barbell)

JM Press

Rear Delt Fly (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Arms

Incline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Chest Fly (Lying Machine)

Push Up

Abs Crunch (Bodyweight)

Leg Extension

Seated Calf Raise

Standing Calf Raise

Chest

Rogers Power Squat

Hip Press

Hack Squat

Romanian Deadlift (Barbell)

Glute Kickback Machine

Legs

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