Advanced bodybuilders, enhanced lifters, people who live for the gym 5-6x/week.
BACK DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Wide Grip Lat Pull Down | 3 | 10 | 60 SEC | Bro Split | Watch |
| Weighted Pull Ups | 3 | 8 | 60 SEC | Bro Split | Watch |
| T-Bar Row | 3 | 10 | 60 SEC | Bro Split | Watch |
| Single Arm Dumbbell Bent Over Row | 3 | 10 | 60 SEC | Bro Split | Watch |
| Dumbbell Pull Over | 3 | 8 | 60 SEC | Bro Split | Watch |
| Dumbbell Deadlift | 3 | 10 | 60 SEC | Bro Split | Watch |
| Back Extension Machine | 3 | 12 | 60 SEC | Bro Split | Watch |
SHOULDER DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Plate Front Raise | 3 | 10 | 60 SEC | Bro Split | Watch |
| Cable One Arm Front Raise | 3 | 12 | 60 SEC | Bro Split | Watch |
| Standing Lateral Raises Fly | 3 | 10 | 60 SEC | Bro Split | Watch |
| Arnold Press | 3 | 8 | 60 SEC | Bro Split | Watch |
| Seated Reverse Pec Deck | 3 | 12 | 60 SEC | Bro Split | Watch |
| Z-Bar Up Right Row | 3 | 10 | 60 SEC | Bro Split | Watch |
| Seated Dumbbell Shrugs | 3 | 15 | 60 SEC | Bro Split | Watch |
LEG DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Smith Machine Back Squat | 3 | 8 | 60 SEC | Bro Split | Watch |
| Bulgarian Split Squat | 3 | 10 | 60 SEC | Bro Split | Watch |
| Seated Leg Press | 3 | 10 | 60 SEC | Bro Split | Watch |
| Leg Extension | 3 | 12 | 60 SEC | Bro Split | Watch |
| Buttocks Bridge | 3 | 10 | 60 SEC | Bro Split | Watch |
| Cable Kick Back | 3 | 12 | 60 SEC | Bro Split | Watch |
| Standing Calf Raises | 3 | 15 | 60 SEC | Bro Split | Watch |
CHEST DAY
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Weighted Chest Dip | 3 | 10 | 60 SEC | Bro Split | Watch |
| Seated Chest Press | 3 | 10 | 60 SEC | Bro Split | Watch |
| Push Up | 3 | 12 | 60 SEC | Bro Split | Watch |
| Seated Pec Deck Fly | 3 | 12 | 60 SEC | Bro Split | Watch |
| Incline Barbell Bench Press | 3 | 8 | 60 SEC | Bro Split | Watch |
| Standing Cable Fly | 3 | 12 | 60 SEC | Bro Split | Watch |
ARMS DAY (BICEPS/TRICEPS)
| Exercise | Sets | Reps | Rest | Technique | Video |
|---|---|---|---|---|---|
| Z-Barbell Curl | 3 | 10 | 60 SEC | Bro Split | Watch |
| Biceps Curl Machine | 3 | 10 | 60 SEC | Bro Split | Watch |
| Single Arm Cable Curl | 3 | 12 | 60 SEC | Bro Split | Watch |
| Cable Rope Hammer Curl | 3 | 12 | 60 SEC | Bro Split | Watch |
| Triceps Press Machine | 3 | 12 | 60 SEC | Bro Split | Watch |
| Barbell Standing Overhead Extension | 3 | 8 | 60 SEC | Bro Split | Watch |
| Dumbbell Kick Back (One Arm) | 3 | 12 | 60 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.
---
Best for: Advanced bodybuilders, enhanced lifters, people who live for the gym 5-6x/week.
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