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bro split workout

Bro Split Workout

A Bro Split trains one major muscle group per day. It works well for people who enjoy higher-volume bodybuilding sessions.

Monday — Chest

  • Barbell Bench Press — 4 × 6–10
  • Incline Dumbbell Press — 3 × 8–12
  • Cable Fly — 3 × 10–15
  • Dips — 3 × 8–12
  • Push-ups — 2 × failure

 Tuesday — Back

  • Deadlift — 3 × 5–8
  • Lat Pulldown — 3 × 8–12
  • Barbell Row — 3 × 8–10
  • Seated Cable Row — 3 × 10–12
  • Face Pull — 2 × 12–15

 Wednesday — Shoulders

  • Overhead Press — 4 × 6–10
  • Dumbbell Lateral Raise — 4 × 10–15
  • Rear-Delt Fly — 3 × 12–15
  • Front Raise — 2 × 10–15
  • Shrugs — 3 × 10–15

 Thursday — Arms

Biceps

  • Barbell Curl — 3 × 8–12
  • Hammer Curl — 3 × 10–12
  • Preacher Curl — 2 × 10–15

Triceps

  • Close-Grip Bench Press — 3 × 6–10
  • Triceps Pushdown — 3 × 10–15
  • Overhead Extension — 2 × 10–15

 Friday — Legs

  • Squat — 4 × 6–10
  • Leg Press — 3 × 8–12
  • Romanian Deadlift — 3 × 8–12
  • Leg Extension — 3 × 10–15
  • Leg Curl — 3 × 10–15
  • Calf Raise — 4 × 12–20

 Saturday — Abs + Cardio

  • Hanging Knee Raise — 3 × 10–15
  • Cable Crunch — 3 × 12–15
  • Plank — 3 × 30–60 sec
  • Cardio — 20–30 minutes
Sunday - Rest .

Progression formula:
Good form → reach the top of the rep   → increase weight slightly → repeat. 


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