Bro Split: Chest, Back, Legs
A classic 3-day Bro Split, hitting major muscle groups intensely once a week for maximum focus.
3 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Chest — Pec 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
- Dumbbell Pullovers: 3 × 12-15, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Back — Lat and upper back thickness
4 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Legs — Squat strength, hamstring and quad isolation
6 exercises (Pro).
Run day 1 with no account