Bro Split Bolo - JEFIT

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Bro Split Bolo - JEFIT

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Bro Split Bolo

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The Bro Split Bolo routine by jassingh3 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

This is a basic plan for anyone new to gym, this plan targets each muscle, it increase strength and size. It’s made for people with a busy routine

Routine detail

Day 1

CHEST (mon)

Est. 0 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Day 2

Legs (Tue)

Est. 0 min

9 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

4 Sets x 12 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 12 Reps

Day 3

Back (thu)

Est. 0 min

8 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets x 12 Reps

Day 4

Shoulders (fri)

Est. 0 min

11 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Dumbbell Seated Alternating Reverse Fly Demonstration

Dumbbell Seated Alternating Reverse Fly

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Day 5

Compound and arms (sun)

Est. 0 min

5 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps