Mou’s bro split
Bulking
Intermediate
None
Plan Details
The Mou’s bro split routine by miguelmou is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A classical bro split for bulking phase
Routine detail
Mon
Chest
Est. 0 min
5 exercises
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Tue
Back
Est. 0 min
5 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Wed
Legs
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Thu
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders
Est. 0 min
5 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Calf Machine Shoulder Shrug
4 Sets x 10 Reps
Sat
Arms
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sun
Est. 0 min
0 exercises
This day is empty
