Bro Split

Lower Reps/Strength Focus During First 4 Days, Higher Reps/Hypertrophy Focus During Second 4 Days

Contributed by: Liam Macpherson

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Chest & Triceps Block 1

• Upper Body Warm up 1

• a. Bench Press - Barbell
  3 sets × 10, 8, 6 reps, 0s rest
• b. Rear Delt Pull - Resistance Band
  3 sets × 10 reps, 2m rest
• Incline Bench Press - Dumbbell
  3 sets × 10, 8, 6 reps, 90s rest
• Chest Dip - Bodyweight/Weighted
  2 sets × 20 reps, 90s rest
• a. Floor Press - Dumbbell
  3 sets × 10, 8, 6 reps
• b. Overhead Triceps Extension - Dumbbell
  3 sets × 12, 10, 8 reps, 90s rest
• a. V Bar Pushdown - Cable
  3 sets × 12, 10, 8 reps
• b. Skull Crusher - Dumbbell
  3 sets × 12, 10, 8 reps, 75s rest
• a. Chest Stretch - Bodyweight/Weighted
  2 sets × 30 reps
• b. Tricep Stretch - Bodyweight/Weighted
  2 sets × 30 reps
• c. Rotator Cuff Stretch - Bodyweight/Weighted
  2 sets × 30 reps

Back & Biceps Block 1

• Upper Body Warm Up 2

• Pull-up - Bodyweight/Weighted
  3 sets × 10, 8, 6 reps, 2m rest
• Underhand Row - Barbell
  3 sets × 10, 8, 6 reps, 90s rest
• a. Bench Lying Trap-3 Raise - Dumbbell
  2 sets × 12 reps
• b. Lat Pulldown - Machine
  2 sets × 10, 10 reps, 75s rest
• a. Seated Cable Row - Machine
  3 sets × 10, 8, 6 reps
• b. Bicep Curl - Barbell
  3 sets × 12, 10, 8 reps, 90s rest
• a. Alternating Iso Hold Curl - Dumbbell
  3 sets × 12, 10, 8 reps
• b. Hammer Grip Rope Curl - Cable
  3 sets × 12, 10, 8 reps

Legs Block 1

• Lower Body Warm Up 1

• Sumo Deadlift - Barbell
  3 sets × 10, 8, 6 reps, 2m rest
• Walking Lunge - Dumbbell
  3 sets × 10, 8, 6 reps, 90s rest
• a. Single Leg Romanian Deadlift - Dumbbell
  2 sets × 10 reps
• b. Single Leg Tuck Jump - Bodyweight/Weighted
  2 sets × 5 reps, 90s rest
• Leg Press - Machine
  3 sets × 12, 10, 8 reps, 2m rest
• a. TKE - Resistance Band (Green)
  3 sets × 10 reps
• b. Reverse Hyper-extension - Lever
  3 sets × 10 reps
• c. Standing Calf Raise - Smith
  3 sets × 15 reps, 75s rest

Shoulders Block 1

• Upper Body Warm Up 1

• Military Press - Barbell
  3 sets × 10, 8, 6 reps, 2m rest
• a. 1/2 Kneeling OH DB Press - Dumbbell
  3 sets × 10, 8, 6 reps
• b. Bench Lying Rear Delt Raise - Dumbbell
  3 sets × 10 reps, 90s rest
• Dumbbell Lateral Raise - Dumbbell
  3 sets × 12, 12, 12 reps, 75s rest
• a. Single Arm Military Press - Neutral Grip Dumbbell
  2 sets × 8 reps
• b. Seated Shoulder External Rotation - Dumbbell
  2 sets × 12 reps, 75s rest
• a. Cuban Press - Dumbbell
  3 sets × 8 reps
• b. Upright Row - Dumbbell
  3 sets × 8 reps
• c. Seated Shrug - Dumbbell
  3 sets × 24 reps, 90s rest

Chest & Triceps

• Cable Fly - Cable (Nylon stirrup handle)
  2 sets × 20 reps, 1m rest
• Bench Press - Dumbbell
  3 sets × 15, 12, 10 reps, 90s rest
• Close Grip Bench Press - Barbell
  3 sets × 15, 12, 10 reps, 90s rest
• a. Alternating Incline Dumbell Press - Dumbbell
  3 sets × 15, 12, 10 reps
• b. Chest Fly - Dumbbell
  3 sets × 15, 12, 10 reps, 90s rest
• a. Skull Crusher - Barbell
  3 sets × 15, 12, 10 reps
• b. Tricep Rope Extension - Cable
  3 sets × 15, 12, 10 reps, 1m rest

Back & Biceps

Legs

Shoulders