Brian's Bro Split
General
Intermediate
Dumbbell
Plan Details
The Brian's Bro Split routine by BrianButler3 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based around my home gym
Routine detail
Day 1
Chest and Triceps
Est. 79 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Legs
Est. 44 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 3
Arms
Est. 79 min
10 exercises
Barbell Tricep Extension
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Reverse Grip Barbell Curl
3 Sets x 10 Reps
Overhand Wrist Roller
3 Sets x 3 Reps
Underhand Wrist Roller
3 Sets x 3 Reps
Day 4
Core
Est. 45 min
6 exercises
Bench Plank
3 Sets
Ab Roller
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
6 Sets x 10 Reps
Side Bridge
4 Sets
Day 5
Shoulders and Biceps
Est. 78 min
10 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 10 Reps
Reverse Grip Barbell Curl
3 Sets x 10 Reps
Day 6
Back
Est. 48 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
