1.5x frequency bro split (home gym)

Unleash your potential with the 1.5x Frequency Bro Split, a focused 10-week program designed for home gym enthusiasts. Training four days a week, you'll hit each muscle group with increased frequency, maximizing growth and strength. This program features a balanced mix of compound and isolation exercises, ensuring comprehensive development of your chest, legs, shoulders, and arms. Get ready to elevate your training and achieve the physique you've always wanted!

This is a fun program within the bro split structure, slightly edited to allow for a higher frequency

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Chin-Up (Bodyweight)

Incline Hammer Curl (Dumbbell)

Bicep Curl (Barbell)

Chest & biceps

Standing Calf Raise

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Decline Sit Up (Weighted)

Legs

Dip (Bodyweight)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

JM Press

French Press

Shoulders & triceps

Deadlift (Barbell)

Pull-Up (Bodyweight)

Rear Delt Row

Dumbbell Row

Rear Delt Fly (Dumbbell)

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