Modified Bro-Split
Sport
Intermediate
Machine strength
Plan Details
The Modified Bro-Split routine by DFDAVE34 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Chest
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Tue
Back
Est. 42 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Wed
Legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Thu
Shoulders
Est. 41 min
7 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Fri
Arms
Est. 42 min
7 exercises
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Sat
Legs
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Sun
Abs
Est. 39 min
7 exercises
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
