Bro split#1

Unleash your potential with the Bro Split #1 program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll target specific muscle groups, including arms, quads, and calves, with a mix of barbell, cable, and machine exercises. Each session is crafted to maximize hypertrophy and strength, ensuring you push your limits and see real results. Get ready to sculpt your physique and elevate your performance in the gym!

The purpose is to give me an easy split to follow and time for me to bulk.

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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

Tricep Extension (Barbell)

Tricep Extension (Cable)

Hammer Curl

Preacher Curl (Barbell)

Dip (Bodyweight)

Wrist Curls

Arms

Squat (Barbell)

Hack Squat

Leg Extension

Calf Raise (Machine)

Quads/Calves

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Chest/Side delts

Overhead Press (Barbell)

Lat Pulldown

Shrug (Trap Bar)

Wide Grip Pull-Up

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Shoulders/Upper back

Deadlift (Barbell)

Good Morning

Romanian Deadlift (Dumbbell)

Seated Row (Cable)

Leg Curl

Lower back/Hammies

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

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