Bro Split Bolo
Bulking
Beginner
Machine strength
Plan Details
The Bro Split Bolo routine by jassingh3 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a basic plan for anyone new to gym, this plan targets each muscle, it increase strength and size. It’s made for people with a busy routine
Routine detail
Day 1
CHEST (mon)
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Day 2
Legs (Tue)
Est. 0 min
9 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Day 3
Back (thu)
Est. 0 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Day 4
Shoulders (fri)
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Day 5
Compound and arms (sun)
Est. 0 min
5 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
