Unleash your potential with the BROSPLIT program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll target specific muscle groups each session, maximizing growth and recovery. With a mix of compound and isolation exercises, including Hack Squats, Barbell Rows, and Overhead Presses, you'll build strength and definition like never before. Equip yourself with the tools and techniques to elevate your fitness journey and achieve your goals!

BROSPLIT

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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

Hack Squat

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Quads

Barbell Row

Single Arm Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Cable Crunch

Back

Overhead Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Cable Tricep Kickback

Shoulders & Triceps

Romanian Deadlift (Barbell)

Seated Leg Curl

Leg Curl (Standing)

Hyperextension

Hams

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Dip (Weighted)

Hanging Leg Raise

Chest

Bicep Curl (Barbell)

Face Pull

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Bayesian Curl

Cable Shrug

Biceps, Rear Delts & Traps

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