Paul Fresh’s Bro Split
Bulking
Intermediate
Machine strength
Plan Details
The Paul Fresh’s Bro Split routine by paulfresh is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Bro split from collections of workouts inspired from John Meadows and AthleanX workouts
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 14 Reps
Day 3
Arms
Est. 0 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 4
Shoulder
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
