OFFICIAL PLAN · FREE

Bro Split — 6-Day Body Part Blast

6 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Chest

  1. Bench PressChest
  2. Incline Bench PressChest
  3. Cable FlyChest
  4. Dumbbell FlyChest

Back

  1. DeadliftBack
  2. Barbell RowBack
  3. Lat PulldownBack
  4. Seated Cable RowBack

Shoulders

  1. Overhead PressShoulders
  2. Lateral RaiseShoulders
  3. Rear Delt FlyShoulders
  4. Face PullShoulders

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Calf RaiseLegs

Arms

  1. Barbell CurlArms
  2. Skull CrusherArms
  3. Hammer CurlArms
  4. Tricep PushdownArms

Weak Points & Core

  1. Hip ThrustLegs
  2. Lateral RaiseShoulders
  3. Preacher CurlArms
  4. PlankCore
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