Bro Split: Arms & Shoulders
A high-volume program targeting arms and shoulders for maximal pump and growth, typically for intermediate to advanced lifters.
4 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Chest — Compound pressing for chest development
- Barbell Bench Press: 4 × 8-12, rest 2 min
- Incline Dumbbell Press: 3 × 10-15, rest 90s
- Machine Flyes: 3 × 12-15, rest 1 min
Day 2 - Back — Compound pulling for back thickness and width
3 exercises (Pro).
Day 3 - Arms & Shoulders — Full arm and shoulder isolation for hypertrophy
8 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Legs & Abs — Comprehensive lower body and core for strength and aesthetics
7 exercises (Pro).
Run day 1 with no account