Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Routine following the infamous Bro Split methodology. This routine focuses on balanced development of strength and mass. Monday through Wednesday are heavy lift days while Thursday through Saturday are light days.
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
EZ Bar French Press
|
3x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 60s
|
Cable V Bar Pulldown
|
3x8 reps |
rest: 60s
|
||
EZ Bar Bent-Over Row (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Row
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Barbell Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Wrist Roller
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Hip Adduction
|
3x8 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Dumbbell Calf Raise
|
3x8 reps |
rest: 60s
|
||
Donkey Calf Raise
|
3x8 reps |
rest: 60s
|
||
Bodyweight Calf Raise
|
3x8 reps |
rest: 60s
|
||
Air Bike
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Crunch
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x8 reps |
rest: 60s
|
||
V-Up
|
3x8 reps |
rest: 60s
|
Dumbbell Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
3x8 reps |
rest: 60s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
||
Barbell Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Kickback
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Shrug
|
3x8 reps |
rest: 60s
|
||
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
||
EZ Bar French Press
|
3x8 reps |
rest: 60s
|
||
Barbell Upright Row
|
3x8 reps |
rest: 60s
|
Cable V Bar Pulldown
|
3x8 reps |
rest: 60s
|
||
EZ Bar Bent-Over Row (Reverse Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Row
|
3x8 reps |
rest: 60s
|
||
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
||
Barbell Deadlift
|
3x8 reps |
rest: 60s
|
||
Back Hyperextension
|
3x8 reps |
rest: 60s
|
||
EZ Bar Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x8 reps |
rest: 60s
|
||
Cable Bicep Curl (Close Grip)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Preacher Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Up)
|
3x8 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Down)
|
3x8 reps |
rest: 60s
|
||
Barbell Reverse Curl
|
3x8 reps |
rest: 60s
|
||
Wrist Roller
|
3x8 reps |
rest: 60s
|
||
Cable Reverse Curl
|
3x8 reps |
rest: 60s
|
Barbell Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lunge
|
3x8 reps |
rest: 60s
|
||
Barbell Front Squat
|
3x8 reps |
rest: 60s
|
||
Dumbbell Step-Up
|
3x8 reps |
rest: 60s
|
||
Bridge
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Hip Adduction
|
3x8 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Dumbbell Calf Raise
|
3x8 reps |
rest: 60s
|
||
Donkey Calf Raise
|
3x8 reps |
rest: 60s
|
||
Bodyweight Calf Raise
|
3x8 reps |
rest: 60s
|
||
Air Bike
|
3x8 reps |
rest: 60s
|
||
Leg Raise
|
3x8 reps |
rest: 60s
|
||
Crunch
|
3x8 reps |
rest: 60s
|
||
Plank
|
3x8 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x8 reps |
rest: 60s
|
||
V-Up
|
3x8 reps |
rest: 60s
|