Bro Splits
Bulking
Advanced
Machine strength
Plan Details
The Bro Splits routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Traditional splits to focus on growth
Routine detail
Day 1
Chest and Triceps
Est. 41 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Smith Machine Decline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Day 2
Back and Biceps
Est. 40 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Decline Dumbbell Pull Over
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Day 3
Legs and Calves
Est. 38 min
7 exercises
Machine Leg Extension
5 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 4
Shoulders
Est. 40 min
7 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Cable One Arm Front Raises
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 5
Arms
Est. 41 min
7 exercises
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Seated Hammer Curl
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Day 6
Traps and Abs
Est. 35 min
7 exercises
Hanging Leg Raise
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
V-Up
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 7
Legs
Est. 22 min
4 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
