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BRO x PPL
by Virgil P.
Program Description
This programs aims to train every muscle group twice per week with 1 day of resting and 1 day of legs. You could run either BRO (back - chest - arms), day off and PPL (push - pull - legs) or PPL first, day off and then the BRO part. Every training day should be no longer than 50mins, leaving enough room in the day of cardio if you wish so. This program is based on the fallowing principles: 1. always train the muscle given at the full ROM (range of motion) with big emphasis on the lengthen, eccentric, part of the movement. 2. DO NOT ego lift! Use a proper weight so you can do the full ROM of 8-12 reps, after that you can do half reps if you wish so until failure. 3. Slowly control the weight on the concentric part. DO NOT throw the weight around! And slowly control the weight on the eccentric part as well, feel the muscle lengthening and tearing apart while you lower the weight. Monday - Back Tuesday - Chest Wednesday - Arms THURSDAY - OFF Friday - Pull (back & biceps) Saturday - Push (chest & shoulder & triceps) Sunday - Legs Monday - Pull (back & biceps) Tuesday - Push (chest & shoulder & triceps) WEDNESDAY - OFF Thursday - Back Friday - Chest Saturday - Arms Sunday - Legs
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
May 16, 2024 05:27
Last Edited
Jun 16, 2024 05:23
down_app
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Middle Back Rows
3 Sets
8-12 Reps
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
4
Upper Back Rows
3 Sets
8-12 Reps
5
Rear Delt Row
3 Sets
8-12 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 3
1
JM Press
3 Sets
8-12 Reps
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Behind Curls
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Middle Back Rows
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
3
Upper Back Rows
3 Sets
8-12 Reps
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4A
Upright Row (Barbell)
1 Set
15-20 Reps
4B
Upright Row (Barbell)
5 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
Day 6
1
Leg Curl
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Good Morning
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6A
Standing Calf Raise
1 Set
15-20 Reps
6B
Standing Calf Raise
5 Sets
AMRAP
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Middle Back Rows
3 Sets
8-12 Reps
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
4
Upper Back Rows
3 Sets
8-12 Reps
5
Rear Delt Row
3 Sets
8-12 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 3
1
JM Press
3 Sets
8-12 Reps
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Behind Curls
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Middle Back Rows
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
3
Upper Back Rows
3 Sets
8-12 Reps
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4A
Upright Row (Barbell)
1 Set
15-20 Reps
4B
Upright Row (Barbell)
5 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
Day 6
1
Leg Curl
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Good Morning
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6A
Standing Calf Raise
1 Set
15-20 Reps
6B
Standing Calf Raise
5 Sets
AMRAP
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Middle Back Rows
3 Sets
8-12 Reps
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
4
Upper Back Rows
3 Sets
8-12 Reps
5
Rear Delt Row
3 Sets
8-12 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 3
1
JM Press
3 Sets
8-12 Reps
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Behind Curls
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Middle Back Rows
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
3
Upper Back Rows
3 Sets
8-12 Reps
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4A
Upright Row (Barbell)
1 Set
15-20 Reps
4B
Upright Row (Barbell)
5 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
Day 6
1
Leg Curl
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Good Morning
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6A
Standing Calf Raise
1 Set
15-20 Reps
6B
Standing Calf Raise
5 Sets
AMRAP
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Middle Back Rows
3 Sets
8-12 Reps
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
4
Upper Back Rows
3 Sets
8-12 Reps
5
Rear Delt Row
3 Sets
8-12 Reps
Day 2
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 3
1
JM Press
3 Sets
8-12 Reps
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3
Bicep Curl (Machine)
3 Sets
8-12 Reps
4
Behind Curls
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Middle Back Rows
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
3
Upper Back Rows
3 Sets
8-12 Reps
4
Bicep Curl (Machine)
3 Sets
8-12 Reps
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Chest Press (Machine)
3 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
8-12 Reps
4A
Upright Row (Barbell)
1 Set
15-20 Reps
4B
Upright Row (Barbell)
5 Sets
AMRAP
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
Day 6
1
Leg Curl
3 Sets
8-12 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Good Morning
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
6A
Standing Calf Raise
1 Set
15-20 Reps
6B
Standing Calf Raise
5 Sets
AMRAP