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Brosplit 2.0
General
Intermediate
Machine strength
Plan Details
The Brosplit 2.0 routine by rhammond2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Run the 1's the first week and the 2's the second.
Routine detail
Day 1
Chest and Triceps 1
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dip
4 Sets x 10 Reps
Push-Up
4 Sets x 20 Reps
Svend Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Plank
4 Sets
Day 2
Back and Biceps 1
Est. 52 min
8 exercises
Back Hyperextension
4 Sets x 10 Reps
Superman
4 Sets
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 3
Legs and Shoulders 1
Est. 59 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Prisoner Squat
4 Sets x 20 Reps
Barbell Lunge
4 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 4
Chest and Triceps 2
Est. 53 min
8 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Clap Push-Up
4 Sets x 10 Reps
Svend Press
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Plank
4 Sets
Day 5
Back and Biceps 2
Est. 56 min
8 exercises
Pull-Up
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Assisted Chin-Up
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 6
Legs and Shoulders 2
Est. 60 min
8 exercises
Calf Press On Leg Press
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 15 Reps
Prisoner Squat
4 Sets x 20 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 10 Reps
