Bro Split :The Ultimate Workout Program Guide

If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach.

1. Bro Split – The Ultimate Workout Program Guide

2. What is the Bro Split Workout Program ? If you’ve ever considered lifting weights, then you’ve probably heard of the famous bro split. For decades, the bro split has been the golden standard for organizing our weekly training, and millions of people from all over the world praise the approach. The bro split workout routine is nothing more than an approach to organizing your training, and there are many ways to go about that. For example:

3. Monday – Chest and triceps Tuesday – Back and biceps Wednesday – off Thursday – Legs and abs Friday – Shoulders Saturday and Sunday – Rest

4. As you probably noticed, with the bro split, you devote each workout to one or two muscle groups. Typically, you train each muscle group once every seven days and do a total of three to six weekly workouts . One of the great things about the bro split is that you can vary the training frequency, depending on how often you can (or want to) train. You can also organize your weekly workouts in numerous ways. If you prefer to have shorter and more frequent workouts, the bro split can accommodate. If you don’t want to train  chest  on Monday, but on Thursday, you can do it. The scheduling flexibility is fantastic.

5. The bro split has been around for decades, and it’s been used by many bodybuilders. We don’t know exactly where it originated from, but, because of its simplicity, the bro split became incredibly popular among bodybuilders and recreational lifters alike.

6. The Bro Split Workout Program Monday (Chest ) Flat barbell bench press – 4 sets of 6 to 8 reps Incline dumbbell press – 4 sets of 8 to 12 reps Plyometric push-ups – 4 sets of 10 to 20 reps Low cable chest fly – 3 to 4 sets of 15 to 25 reps

7. Tuesday (Back) Rack pull deadlifts – 4 sets of 5 to 8 reps Pull-ups or chin-ups – 4 sets of 5 to 10 reps Single-arm dumbbell row – 4 sets of 8 to 12 reps Seated cable rows – 3 to 4 sets of 12 to 15 reps

8. Wednesday (Shoulders and Traps) Overhead barbell push-press – 4 sets of 6 to 12 reps Seated single-arm dumbbell overhead press – 4 sets of 8 to 12 reps Standing barbell shrugs – 3 to 4 sets of 6 to 12 reps Lateral cable shoulder raises – 3 to 4 sets of 12 to 20 reps Cable face pulls – 3 to 4 sets of 15 to 25 reps

9. Thursday (Legs and Abs) Barbell high-bar back squats – 4 sets of 6 to 10 reps Glute -ham raises – 4 sets of 8 to 12 reps Hack squats – 3 sets of 8 to 15 reps Lying hamstring curls – 3 sets of 12 to 15 reps Seated leg extensions – 2 to 3 sets of 12 to 20 reps Machine calf raises – 2 to 4 sets of 10 to 20 reps Hanging knee raises – 2 to 4 sets of 10 to 20 reps

10. Friday (Biceps, Triceps, and Forearms) EZ-bar bicep curls – 3 sets of 6 to 10 reps Close-grip bench press – 3 sets of 6 to 10 reps Dumbbell hammer curl – 3 sets of 8 to 12 reps Rope cable tricep extension – 3 sets of 10 to 15 reps Preacher curl – 3 sets of 12 to 20 reps Overhead tricep extensions – 3 sets of 12 to 20 reps Plate pinches – 3 sets of 30 to 60-second holds (per hand)