Loading...
5 Day Modified Bro Split for Growth
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Modified Bro Split for Growth routine by cadencesmith is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is my personal program with exercises I enjoy doing. Warmups aren’t included in any of the exercises: For working weights on the strength day choose a weight that is manageable but also heavy enough to struggle a bit. Somewhere around the 80% range of your 1RM Don’t be afraid to add weight and work to failure closer to your last sets. Make sure to focus on form on everything and specifically the mind muscle connection on accessory movements like rows, or curls. For the hypertrophy/volume days you wanna choose a weight that is still decently heavily but you can do the right amount of reps with. Around 70% of 1RM Around a 7-8 RPE for most of the exercises. (Leaving 2-3 extra reps in the tank after you finish your set) If there’s any exercises you want to add you can always substitute them. Workouts are designed to take around 45-60 minutes on a strength day and 50-80 on a volume day depending on how fast you move and how long your rest times are.
Routine detail
Mon
Chest/Shoulders Strength
Est. 44 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Farmer Carries
3 Sets x 1 Reps
Tue
Back/Arms Strength
Est. 56 min
8 exercises
Barbell Deadlift
5 Sets x 5,5,3,2,2 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
Legs Strength
Est. 39 min
6 exercises
Barbell Squat
5 Sets x 5,5,3,2,2 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 5 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Farmer Carries
3 Sets x 8 Reps
Thu
Chest/Arms Volume
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Shoulder/Back Volume
Est. 62 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
