OFFICIAL PLAN · FREE

Bro Split — 7-Day Daily Body Part

7 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

Arms

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

Legs

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

Core

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

Pump & Finisher

  1. Cable Fly
    Cable FlyChest
  2. Lateral Raise
    Lateral RaiseShoulders
  3. Preacher Curl
    Preacher CurlArms
  4. Tricep Pushdown
    Tricep PushdownArms
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