Muscle Builder: Bro Split 5 Day

Muscle Builder: 5 Day Bro Split

This program follows a body part split, commonly known as a bro split, emphasizing intense focus on one muscle group per workout with ample rest before targeting it again the following week. While it is optimal to train muscle groups more frequently, each approach has its advantages and drawbacks. This plan is for those who prefer bro splits or anyone just seeking a change in their routine.

If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR.

Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. 

Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises.

On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises.

- Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation.

- Modify the repetition range and intensity (RPE/RIR) 
as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises.

The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Assisted)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Standng Calf Raise (Machine)

Back

Squat (Barbell)

Stiff Leg Deadlift

Hack Squat

Leg Curl

Leg Extension

Day 3 Legs

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Fly (Machine)

Upright Row (Cable)

Calf Press (Leg Press Machine)

Day 4 Shoulders

Bicep Curl (Barbell)

Dip (Bodyweight)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Machine Preacher Curl

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Slant Board Situp

Hanging Leg Raise

Chest

Standing Calf Raise

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