Bro split hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Bro split hypertrophy routine by robburkett is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I have successfully used this plan to go cut body fat and build muscle. Mind your diet. That will drive your results.
Routine detail
Any
Push
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Chest depletion
4 Sets x 15 Reps
Any
Pull
Est. 41 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Back depletion
4 Sets x 15 Reps
Any
Legs
Est. 46 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 50 Reps
Machine Leg Extension
3 Sets x 50 Reps
