5 Day Modified Bro Split for Growth

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is my personal program with exercises I enjoy doing.

Warmups aren’t included in any of the exercises:

For working weights on the strength day choose a weight that is manageable but also heavy enough to struggle a bit. Somewhere around the 80% range of your 1RM Don’t be afraid to add weight and work to failure closer to your last sets. Make sure to focus on form on everything and specifically the mind muscle connection on accessory movements like rows, or curls.

For the hypertrophy/volume days you wanna choose a weight that is still decently heavily but you can do the right amount of reps with. Around 70% of 1RM Around a 7-8 RPE for most of the exercises. (Leaving 2-3 extra reps in the tank after you finish your set)

If there’s any exercises you want to add you can always substitute them. Workouts are designed to take around 45-60 minutes on a strength day and 50-80 on a volume day depending on how fast you move and how long your rest times are.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest/Shoulders Strength 7 exercises, 44 mins

Barbell Bench Press	5x3 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Military Press	3x5 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	3x1 reps	rest: 60s

Back/Arms Strength 8 exercises, 55 mins

Barbell Deadlift	5x5,5,3,2,2 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Barbell Reverse Curl	3x15 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s

Legs Strength 6 exercises, 38 mins

Barbell Squat	5x5,5,3,2,2 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x5 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
	3x8 reps	rest: 60s

Chest/Arms Volume 9 exercises, 59 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Shoulder/Back Volume 9 exercises, 1 hr 2 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s