big bro split

Unleash your strength with the Big Bro Split, a 7-week program designed for serious lifters looking to build muscle and power. Comprising five training days each week, this program focuses on targeted push and pull workouts, ensuring balanced development of your chest, shoulders, back, and arms. With a mix of barbell, dumbbell, and cable exercises, you'll challenge your limits and maximize gains. Gear up for a transformative journey that will elevate your performance and physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Cable Crunch

Push (Chest, Shoulders

Wide Grip Lat Pulldown

Barbell Row

Face Pull

Bicep Curl (Barbell)

Chin-Up (Bodyweight)

Hanging Leg Raise

Pull (Back, Biceps)

Squat (Barbell)

Romanian Deadlift (Barbell)

Reverse Abs Crunch (Bodyweight)

Legs + Core

Dip (Bodyweight)

Skull Crusher (Dumbbell)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Chest & Arms Hypertrophy Focus

Lat Pulldown (Neutral Grip)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Hanging Knee Raise

Back & Shoulders Hypertrophy

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