Bro Split Training

Unleash your potential with the Bro Split Training program, a comprehensive 16-week plan designed for serious lifters aiming to maximize muscle growth. Committing to five days a week, you'll focus on a dedicated muscle group each session, ensuring targeted development and recovery. From heavy compound lifts like the Bench Press to isolation exercises such as the Chest Fly, this program balances intensity and volume to sculpt your physique. Equip yourself with a full gym and get ready to transform your strength and aesthetics!

This is to help build as large of muscles possible focusing on size not strength

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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

Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Decline Bench Press (Dumbbell)

Chest Day

Lat Pulldown

Barbell Row

Seated Row (Cable)

Chest Supported Row (Machine)

Straight Arm Pulldown

Back Day

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Upright Row (Dumbbell)

Face Pull

Shoulders

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Hammer Curl

Skull Crusher (Barbell)

Concentration Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Arms

Squat (Barbell)

Leg Press

Leg Extension

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Calf Raise (Leg Press)

Plank

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