Bro Split: Minimal Equipment
A bro split variant suitable for limited equipment, using dumbbells and bodyweight to target muscle groups.
4 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Chest & Triceps — Chest and tricep isolation
- Dumbbell Bench Press (Floor): 4 × 10-15, rest 90s
- Dumbbell Flyes (Floor): 3 × 12-15, rest 75s
- Push Ups (various widths): 3 × to failure, rest 1 min
- Overhead Dumbbell Extension: 3 × 10-15, rest 1 min
- Dumbbell Triceps Kickbacks: 3 × 12-15, rest 1 min
Day 2 - Back & Biceps — Back thickness and bicep definition
5 exercises (Pro).
Day 3 - Rest / Active Recovery — Mobility or light cardio
Rest day.
Day 4 - Legs & Abs — Complete lower body and core development
7 exercises (Pro).
Day 5 - Shoulders & Core — Shoulder isolation and core stability
6 exercises (Pro).
Run day 1 with no account