Brosplit 2.0
General
Intermediate
Machine strength
Plan Details
The Brosplit 2.0 routine by rhammond2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Run the 1's one week, and the 2's the next. Continue to alternate while working muscle groups on the same day each week. I currently run Back, Legs, Chest, but any combination could work.
Routine detail
Any
Back and Triceps 2
Est. 60 min
8 exercises
Pull-Up
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Machine Inverted Row
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Any
Chest and Biceps 2
Est. 58 min
8 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Elevated Push-Up
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 6 Reps
Any
Back and Triceps 1
Est. 56 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Any
Chest and Biceps 1
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Push-Up
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 6 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 6 Reps
Any
Legs and Shoulders 1
Est. 65 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Lunge
4 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Any
Legs and Shoulders 2
Est. 55 min
9 exercises
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
