Bro Split Vol. 1

Unleash your potential with the Bro Split Vol. 1, a comprehensive 9-week program designed for dedicated lifters. Train five days a week, focusing on one major muscle group each session to maximize hypertrophy and strength gains. Each workout is meticulously crafted with a variety of exercises, including barbell, dumbbell, and machine movements, ensuring you hit every angle for optimal results. Equip yourself with the tools for transformation and elevate your training to new heights!

This program is a classic "bro split" designed to focus on one major muscle group per day (chest, back, shoulders, legs, arms) over 5 gym days per week, with rest or active recovery on weekends. The routine is periodized into 3 phases (3 weeks each):

Block 1 (Weeks 1-3): Low reps (6-8), foundational lifts, up to 90s rest.

Phase 2 (Weeks 4-6): Medium reps (8-10), slightly longer rest (60-90s), exercise variations for progressive overload.
    
Phase 3 (Weeks 7-9): Higher reps (10-12), short rest (30-60s), pump-focused with metabolic stress emphasis.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Pec Deck (Machine)

Dip (Weighted)

Chest

Rack Pull (Barbell)

Lat Pulldown (Close Grip)

Single Arm Row (Dumbbell)

Lat Prayer

T-Bar Row

Back

Bulgarian Split Squat (Dumbbell)

Hack Squat

Romanian Deadlift (Barbell)

Lunge (Barbell)

Calf Raise (Leg Press)

Legs

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

Reverse Pec Deck

Shrug (Dumbbell)

Decline Sit Up (Weighted)

Shoulders & Abs

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Concentration Curl

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Arms

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Cable Crossover

Push Up (Incline)

Deadlift (Barbell)

Lat Pulldown

Straight Arm Pulldown

Seated Row (Cable)

Squat (Barbell)

Leg Press

Reverse Lunge (Dumbbell)

Standing Calf Raise (Machine)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Shrug (Barbell)

Cannonball Crunch

Bench Press (Close Grip)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Decline Bench Press (Barbell)

Incline Chest Press (Machine)

Incline Dumbell Squeeze Press

Trap Bar Deadlift

Wide Grip Pull-Up

Seated Row (Machine)

High Bar Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Standing Shoulder Press (Dumbbell)

Shrug (Cable)

Knee Raise (Captain's Chair)

Preacher Curl (Dumbbell)

Hammer Curl

Incline Tricep Extension (Dumbbell)

Single Arm Pushdown

Phase I

Phase II

Phase III

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