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bro split
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The bro split routine by LooseGoose is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
chest
Est. 117 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Day 2
legs
Est. 114 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 3
shoulders
Est. 100 min
10 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 4
arms
Est. 99 min
10 exercises
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 5
back
Est. 115 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
