Advanced bodybuilders, people who live for the gym 5-6x/week.
Beginners, busy people, natural lifters with only 3-4 days.
CHEST DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Flat Barbell Bench Press | 4 | 6 | 60 SEC | Bro Split | Watch |
| Incline Dumbbell Bench Press | 4 | 6 | 60 SEC | Bro Split | Watch |
| Incline Pectoral Fly Machine | 3 | 10 | 45 SEC | Bro Split | Watch |
| Close Grip Dumbbell Press | 3 | 10 | 45 SEC | Bro Split | Watch |
| Dumbbell Pull Over | 3 | 10 | 45 SEC | Bro Split | Watch |
| Standing Low Cable Fly | 3 | 12 | 30 SEC | Bro Split | Watch |
| Chest Dips | 3 | 12 | 30 SEC | Bro Split | Watch |
BACK DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Barbell Row | 4 | 8 | 60 SEC | Bro Split | Watch |
| Seated Dumbbell Chest Supported Row | 4 | 8 | 60 SEC | Bro Split | Watch |
| Leader Nabla | 3 | 10 | 45 SEC | Bro Split | Watch |
| Stiff Arm Pull Down | 3 | 12 | 45 SEC | Bro Split | Watch |
| Seated Cable Row | 3 | 10 | 45 SEC | Bro Split | Watch |
| Hyper Extension | 3 | 15 | 30 SEC | Bro Split | Watch |
LEG DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Both Way Squat | 4 | 8 | 60 SEC | Bro Split | Watch |
| Dumbbell Forward Lunges | 4 | 10 | 60 SEC | Bro Split | Watch |
| Leg Extension | 3 | 12 | 45 SEC | Bro Split | Watch |
| Adductor Machine | 3 | 12 | 45 SEC | Bro Split | Watch |
| Seated Leg Curl | 3 | 12 | 45 SEC | Bro Split | Watch |
| Dumbbell Single Leg Deadlift | 3 | 10 | 30 SEC | Bro Split | Watch |
| Seated Calf Raises | 3 | 15 | 30 SEC | Bro Split | Watch |
SHOULDER DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Standing Rear Delt Fly Machine | 3 | 10 | 60 SEC | Bro Split | Watch |
| Face Pulls | 3 | 12 | 60 SEC | Bro Split | Watch |
| Seated Dumbbell Shoulder Press | 3 | 6 | 60 SEC | Bro Split | Watch |
| Incline Dumbbell One Arm Lateral Raises | 3 | 10 | 45 SEC | Bro Split | Watch |
| Cable Front Raises | 3 | 12 | 45 SEC | Bro Split | Watch |
| Standing Barbell Shrugs | 3 | 12 | 45 SEC | Bro Split | Watch |
ARMS DAY (BICEPS/TRICEPS)
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Cable Curl | 4 | 10 | 60 SEC | Bro Split | Watch |
| Dumbbell Curl | 4 | 8 | 60 SEC | Bro Split | Watch |
| Seated Preacher Biceps Curl | 3 | 8 | 45 SEC | Bro Split | Watch |
| Incline Hammer Curl | 3 | 8 | 45 SEC | Bro Split | Watch |
| Barbell Close Grip Bench Press | 3 | 8 | 45 SEC | Bro Split | Watch |
| Dumbbell Skull Crusher | 3 | 10 | 30 SEC | Bro Split | Watch |
| Rope Push Down | 3 | 10 | 30 SEC | Bro Split | Watch |
•Why Use Bro Split ?
-Maximum Volume Per Muscle:
1 muscle/day = 6-8 exercises, 20-25+ sets. Best for advanced lifters needing huge volume to grow.
-Ultimate Muscle Pump:
Blasting one muscle = insane pump + mind-muscle connection. Great for bodybuilders focused on aesthetics.
-Low CNS Fatigue:
Only one big muscle group per day. Less systemic fatigue vs Full Body. You leave the gym fresh daily.
-Perfect for Specialization:
Bringing up lagging body parts? Give them a whole day. Arm day, delt day, back day = full focus.
-Gym Lifestyle:
Love training 5-6 days/week? Bro Split keeps you in the gym daily without overtraining any muscle.
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Best for: Advanced bodybuilders, people who live for the gym 5-6x/week.
Not for: Beginners, busy people, natural lifters with only 3-4 days.
Bottom line: Max volume, max pump, max time in gym.
•STEP IT UP JOINING GURU GYM :
-Completely Personalised Nutrition,Supplementation and Workout Program Based Upon Your desired Dream Body Goals.
*Weekly Checkins
*Daily Support
*Diet Will be Updated Every 10-15 Day