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J4ck.'s Bro Split LET'S GO
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The J4ck.'s Bro Split LET'S GO routine by J4ck. is a 18 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
1 chest
Est. 23 min
2 exercises
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 2
1 biceps
Est. 23 min
2 exercises
EZ Bar Curl
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Day 3
1 quads + shoulders
Est. 26 min
3 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 6 Reps
Day 4
1 triceps
Est. 23 min
2 exercises
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Barbell JM Press
3 Sets x 8 Reps
Day 5
1 back
Est. 22 min
2 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Day 6
1 posterior chain + shoulders
Est. 27 min
3 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 7
2 chest
Est. 38 min
4 exercises
Dumbbell Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Drop Push-Up
3 Sets x 10 Reps
Day 8
2 biceps
Est. 36 min
4 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Assisted Chin-up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Day 9
2 quads + shoulder
Est. 37 min
4 exercises
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 10
2 triceps
Est. 37 min
4 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Day 11
2 back
Est. 37 min
4 exercises
Dual Cable Triceps Extension
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Day 12
2 posterior chain + shoulder
Est. 37 min
4 exercises
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 13
3 chest
Est. 44 min
5 exercises
Dumbbell Fly
5 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
1 Set x 20 Reps
Day 14
3 biceps
Est. 44 min
5 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row
1 Set x 20 Reps
Day 15
3 quads + shoulder
Est. 54 min
4 exercises
Dumbbell One-Arm Incline Lateral Raise
5 Sets x 12 Reps
High pull
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Day 16
3 triceps
Est. 43 min
5 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 20 Reps
Day 17
3 back
Est. 44 min
5 exercises
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
1 Set x 20 Reps
Day 18
3 posterior chain + shoulder
Est. 49 min
4 exercises
High pull
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Glute Bridge Curl
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
