OFFICIAL PLAN · FREE

Bro Split — 7-Day Daily Body Part

7 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

Arms

  1. Barbell CurlArms
  2. Close-Grip Bench PressChest
  3. Hammer CurlArms
  4. Tricep PushdownArms

Legs

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

Core

  1. PlankCore
  2. Reverse CrunchCore
  3. Hollow Body HoldCore

Pump & Finisher

  1. Cable FlyChest
  2. Lateral RaiseShoulders
  3. Preacher CurlArms
  4. Tricep PushdownArms
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