OFFICIAL PLAN · FREE

Bro Split — 6-Day Body Part Blast

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

Chest

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

Back

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

Shoulders

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

Legs

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Calf Raise
    Calf RaiseLegs

Arms

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

Weak Points & Core

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