The Bro Split dedicates each day to a single muscle group, allowing for maximum volume per session. This routine is great for beginners who want to build strength and size while focusing on one muscle group at a time.
Price: FREE
Category: Health
The Beloved Bro Split
- We know it works!
- Simple routine
- Never gets old
Items
📚 Progressive Overload – Add weight or reps each week. (text resource)
📚 Rest Between Sets – 60-90 sec for hypertrophy, 2-3 min for heavy lifts. (text resource)
📚 Diet Matters – Prioritize protein intake (1.6-2.2g per kg body weight). Eat a daily caloric surplus of 250-500 kcal (text resource)
📚 Recovery is Key – 7-9 hours of sleep per night is optimal. (text resource)
📚 Perfect Your Form – Don’t rush weight increases before mastering technique. (text resource)
📚 Mind-muscle connection – Move the weights slowly and make sure you feel every movement in the muscle (text resource)
📚 Day 1 – Chest (text resource)
⟳ Flat Barbell Bench Press – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Incline Dumbbell Press – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Chest Dips (Weighted if possible) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Cable Flys (High to Low or Mid-Range) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Push-Ups (Weighted or Slow Tempo) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
📚 Day 2 – Back (text resource)
⟳ Pull-Ups or Lat Pulldown – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Barbell Rows (Overhand or Underhand) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Seated Cable Rows – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Face Pulls (Rear Delts and Upper Back) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Dumbbell Shrugs – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
📚 Day 3 – Shoulders (text resource)
⟳ Seated Overhead Dumbbell Press – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Lateral Raises (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Reverse Pec Deck or Rear Delt Flys – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Barbell or Dumbbell Front Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Face Pulls (Shoulder Stability) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
📚 Day 4 – Arms (Biceps & Triceps) (text resource)
⟳ Barbell or Dumbbell Curls – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Hammer Curls (Biceps + Forearms) – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Concentration Curls or Preacher Curls – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Close-Grip Bench Press or Weighted Dips – 4 sets * 8-12 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Overhead Triceps Extension (Dumbbell or Cable) – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Triceps Rope Pushdowns – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
📚 Day 5 – Legs (text resource)
⟳ Barbell Squats (Back or Front) – 4 sets * 6-10 reps (loop)
repetitions: 4
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Romanian Deadlifts (Hamstrings + Glutes) – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Leg Press or Bulgarian Split Squats – 3 sets * 8-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Seated or Lying Hamstring Curls – 3 sets * 10-12 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
⟳ Standing or Seated Calf Raises – 3 sets * 12-15 reps (loop)
repetitions: 3
#️⃣ Reps (number input)
#️⃣ Weight (number input)
✅ Form (checkbox input)
✅ Mind-musle connection (checkbox input)
📚 Day 6 – Rest or Optional Weak-Point Training (text resource)
✅ Light cardio, mobility work, stretching, or foam rolling (checkbox input)
✅ Focus on any weaker muscle group with light volume (e.g., rear delts, core, forearms) (checkbox input)
✅ Rest and recover (checkbox input)
📷 Progress picture or video (scale or mirror selfie after gym) (media input)
20:00 (days of week: ) – Progress picture or video (scale or mirror selfie after gym) reminder
List reminders
No reminders.
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