THE BRO SPLIT
BY THE ONLINE COACH
WEEK 1
Monday Chest + Triceps Sets Reps
DB Chest Press 3 8-12
DB Incline Press 3 8-12
Cable Chest Fly 3 8-12
Rope Tricep Extension 3 12-15
Machine Tricep Dip 3 12-15
Tuesday Back + Biceps Sets Reps
Pull Up 3 6-8
Seated Row 3 8-12
Lat Pull Down 3 8-12
Rope Pullover 3 8-12
Strict DB Curl 3 6-8
Straight Bar Curl 3 8-12
Wednesday Legs + Abs Sets Reps
Leg Press 3 8-12
Split Squat 3 8-12
Lying Hamstring Curl 3 12-15
Hip Thrust 3 6-8
Standing Calf Raise 3 8-12
Reverse Cable Squat 3 12-15
Ab Machine 3 12-15
Thursday Rest Day
Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 3 6-8
DB Side Lateral 3 8-12
Rope Cable Front Raise 3 8-12
Reverse Machine Fly 3 8-12
Arnold Press 3 12-15
DB Shrug 4 8-12
Saturday Rest Day
Sunday Rest Day
WEEK 2
Monday Chest + Triceps Sets Reps
DB Chest Press 3 12-15
DB Incline Press 3 12-15
Cable Chest Fly 3 20
Rope Tricep Extension 4 12-15
Machine Tricep Dip 4 12-15
Tuesday Back + Biceps Sets Reps
Pull Up 4 6-8
Seated Row 4 8-12
Lat Pull Down 4 8-12
Rope Pullover 4 8-12
Strict DB Curl 4 6-8
Straight Bar Curl 4 8-12
Thursday Rest Day
Wednesday Legs + Abs Sets Reps
Leg Press 4 12-15
Split Squat 4 12-15
Lying Hamstring Curl 3 20
Hip Thrust 4 8-12
Standing Calf Raise 4 12-15
Reverse Cable Squat 4 12-15
Ab Machine 4 12-15
Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 4 6-8
DB Side Lateral 4 8-12
Rope Cable Front Raise 4 8-12
Reverse Machine Fly 4 8-12
Arnold Press 4 6-8
DB Shrug 4 12-15
Saturday Rest Day
Sunday Rest Day
WEEK 3
Monday Chest + Triceps Sets Reps
BB Press 5 5
DB Incline Press 4 8-12
Cable Chest Fly 4 25
Rope Tricep Extension 4 20
Machine Tricep Dip 4 8-12
Tuesday Back + Biceps Sets Reps
Lat Pull Down 4 12-15
Seated Row 4 6-8
Single Arm DB Row 4 8-12
Rope Pullover 4 12-15
Alternating DB Curl 4 6-8
Strict DB Curl 4 12-15
Wednesday Legs + Abs Sets Reps
Leg Press 4 Count Negative 4 8-12
Reverse Step Up 4 8-12
Lying Hamstring Curl 4 25
Hip Thrust 4 12-15
Seated Calf Raise 4 12-15
Reverse Cable Squat 4 20
Ab Machine 5 8-12
Thursday Rest Day
Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 5 5
DB Side Lateral 4 20
Rope Cable Front Raise 4 20
Reverse Machine Fly 4 12-15
Arnold Press 4 8-12
DB Shrug 4 20
Saturday Rest Day
Sunday Rest Day
WEEK 4
Monday Chest + Triceps Sets Reps
BB Press Paused 4 6-8
DB Incline Press Paused 4 6-8
Cable Chest Fly 5 12-15
Rope Tricep Extension 5 12-15
Machine Tricep Dip 5 12-15
Tuesday Back + Biceps Sets Reps
Lat Pull Down 4 20
Seated Row 4 Count Negative 4 8-12
Single Arm DB Row 4 8-12
Rope Pullover 4 20
Preacher Curl 5 8-12
Strict DB Curl 5 8-12
Wednesday Legs + Abs Sets Reps
Leg Press 4 Count Negative + Pause At Bottom 4 8-12
Hack Squat 3 20
Lying Hamstring Curl 5 8-12
Leg Extension 4 12-15
Seated Calf Raise 5 12-15
Reverse Cable Squat 4 6-8
Ab Machine 4 20
Thursday Rest Day
Friday Shoulders + Traps Sets Reps
Seated DB Shoulder Press 5 8-12
DB Side Lateral Dropset 3 10,10,10
Rope Cable Front Raise Dropset 3 10,10,10
Reverse Machine Fly 4 12-15
Arnold Press 4 12-15
DB Shrug 5 20
Saturday Rest Day
Sunday Rest Day
