Full Body Bro Split
General
Intermediate
Machine strength
Plan Details
The Full Body Bro Split routine by steppen is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Bro Split turned into full body. 4 day. 7 body parts. 1 exercise each day per part. 30 sec rest to push endurance. Lighter weight if needed to make the rest times.
Routine detail
Mon
Day 1
Est. 50 min
8 exercises
Dumbbell Bench Press
4 Sets x 7 Reps
Barbell Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Day 2
Est. 49 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Barbell Lunge
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Fri
Day 3
Est. 53 min
8 exercises
Cable Cross-Over
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Calf Press
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Sat
Day 4
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
