BRO x PPL

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

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown

Middle Back Rows

Standing Pullover (Cable)

Upper Back Rows

Rear Delt Row

Back

Incline Chest Press (Machine)

Chest Press (Machine)

Chest Fly (Machine)

Lateral Raise (Machine)

Abs Crunch (Machine)

Chest - Shoulder

Pull-Up (Assisted)

Bicep Curl (Machine)

Pull

Leg Curl

Leg Press

Good Morning

Leg Extension

Hip Adductor (Machine)

Legs

Tricep Pushdown (Cable)

Push

JM Press

Tricep Extension (Cable)

Behind Curls

Hammer Curl

Arms

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