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Bro Split
PRO

Bro Split

The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.

4.6(534 reviews)
8,765 enrolled
Intermediate
Frequency5 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts40

One muscle group per day

Maximum volume per session

Classic bodybuilding approach

Great muscle pump

Program Details

Training StyleBro Split
DifficultyIntermediate
Weekly Sessions5 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Chest Day

Full chest destruction

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 8 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 10 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 10 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 12 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 12 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 6 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 8 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 10 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 10 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 12 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 15 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 8 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 10 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 15 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 15 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 15 reps · Rest 60 sec

  6. Shrugs

    3 sets × 12 reps · Rest 90 sec

D4

Leg Day

Complete leg development

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 8 reps · Rest 150 sec

  2. Leg Press

    4 sets × 12 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 10 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 15 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 15 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 15 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 20 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 10 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 10 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 12 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 12 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 12 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 12 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 20 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Chest Day

Full chest destruction (Progressive Week 2)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 9 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 11 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 11 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 13 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 13 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Progressive Week 2)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 7 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 9 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 11 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 11 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 13 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 16 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Progressive Week 2)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 9 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 11 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 16 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 16 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 16 reps · Rest 60 sec

  6. Shrugs

    3 sets × 13 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Progressive Week 2)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 9 reps · Rest 150 sec

  2. Leg Press

    4 sets × 13 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 11 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 16 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 16 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 16 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 21 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Progressive Week 2)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 11 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 11 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 13 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 13 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 13 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 13 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 21 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Chest Day

Full chest destruction (Progressive Week 3)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 10 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 12 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 14 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Progressive Week 3)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 8 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 10 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 12 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 12 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 14 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 17 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Progressive Week 3)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 10 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 12 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 17 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 17 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 17 reps · Rest 60 sec

  6. Shrugs

    3 sets × 14 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Progressive Week 3)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 10 reps · Rest 150 sec

  2. Leg Press

    4 sets × 14 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 12 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 17 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 22 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Progressive Week 3)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 12 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 12 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 14 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 22 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Chest Day

Full chest destruction (Progressive Week 4)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 10 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 12 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 12 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 14 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Progressive Week 4)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 8 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 10 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 12 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 12 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 14 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 17 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Progressive Week 4)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 10 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 12 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 17 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 17 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 17 reps · Rest 60 sec

  6. Shrugs

    3 sets × 14 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Progressive Week 4)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 10 reps · Rest 150 sec

  2. Leg Press

    4 sets × 14 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 12 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 17 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 17 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 22 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Progressive Week 4)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 12 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 12 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 14 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 14 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 22 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Chest Day

Full chest destruction (Deload Week - Focus on form)

60 min
hypertrophy
Deload
6 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 6 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 6 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 7 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 7 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Deload Week - Focus on form)

65 min
hypertrophy
Deload
6 exercises

  1. Deadlift

    4 sets × 4 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 5 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 6 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 6 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 7 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 9 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Deload Week - Focus on form)

55 min
hypertrophy
Deload
6 exercises

  1. Overhead Press

    4 sets × 5 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 6 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 9 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 9 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 9 reps · Rest 60 sec

  6. Shrugs

    3 sets × 7 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Deload Week - Focus on form)

70 min
hypertrophy
Deload
7 exercises

  1. Back Squat

    4 sets × 5 reps · Rest 150 sec

  2. Leg Press

    4 sets × 7 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 6 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 9 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 9 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 9 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 12 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Deload Week - Focus on form)

50 min
hypertrophy
Deload
7 exercises

  1. Barbell Curls

    4 sets × 6 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 6 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 7 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 7 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 7 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 7 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 12 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Chest Day

Full chest destruction (Intensification Phase - Week 1/3)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 7 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 9 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 9 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 11 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 11 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Intensification Phase - Week 1/3)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 5 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 7 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 9 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 9 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 11 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 14 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Intensification Phase - Week 1/3)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 7 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 9 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 14 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 14 reps · Rest 60 sec

  6. Shrugs

    3 sets × 11 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Intensification Phase - Week 1/3)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 7 reps · Rest 150 sec

  2. Leg Press

    4 sets × 11 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 9 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 14 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 14 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 19 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Intensification Phase - Week 1/3)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 9 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 9 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 11 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 11 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 11 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 11 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 19 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Chest Day

Full chest destruction (Intensification Phase - Week 2/3)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 6 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 8 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 8 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 10 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 10 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Intensification Phase - Week 2/3)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 4 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 6 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 8 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 8 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 10 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 13 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Intensification Phase - Week 2/3)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 6 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 8 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 13 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 13 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 13 reps · Rest 60 sec

  6. Shrugs

    3 sets × 10 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Intensification Phase - Week 2/3)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 6 reps · Rest 150 sec

  2. Leg Press

    4 sets × 10 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 8 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 13 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 13 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 13 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 18 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Intensification Phase - Week 2/3)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 8 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 8 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 10 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 10 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 10 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 10 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 18 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Chest Day

Full chest destruction (Intensification Phase - Week 3/3)

60 min
hypertrophy
6 exercises

  1. Barbell Bench Press

    4 sets × 5 reps · Rest 120 sec

  2. Incline Dumbbell Press

    4 sets × 7 reps · Rest 90 sec

  3. Decline Bench Press

    3 sets × 7 reps · Rest 90 sec

  4. Cable Flyes

    3 sets × 9 reps · Rest 60 sec

  5. Dumbbell Pullovers

    3 sets × 9 reps · Rest 60 sec

  6. Push-ups

    2 sets × AMRAP · Rest 60 sec

D2

Back Day

Build width and thickness (Intensification Phase - Week 3/3)

65 min
hypertrophy
6 exercises

  1. Deadlift

    4 sets × 3 reps · Rest 180 sec

  2. Barbell Rows

    4 sets × 5 reps · Rest 120 sec

  3. Lat Pulldown

    4 sets × 7 reps · Rest 90 sec

  4. Seated Cable Rows

    3 sets × 7 reps · Rest 90 sec

  5. Straight Arm Pulldowns

    3 sets × 9 reps · Rest 60 sec

  6. Face Pulls

    3 sets × 12 reps · Rest 60 sec

D3

Shoulder Day

Boulder shoulders (Intensification Phase - Week 3/3)

55 min
hypertrophy
6 exercises

  1. Overhead Press

    4 sets × 5 reps · Rest 120 sec

  2. Arnold Press

    3 sets × 7 reps · Rest 90 sec

  3. Lateral Raises

    4 sets × 12 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 12 reps · Rest 60 sec

  5. Face Pulls

    3 sets × 12 reps · Rest 60 sec

  6. Shrugs

    3 sets × 9 reps · Rest 90 sec

D4

Leg Day

Complete leg development (Intensification Phase - Week 3/3)

70 min
hypertrophy
7 exercises

  1. Back Squat

    4 sets × 5 reps · Rest 150 sec

  2. Leg Press

    4 sets × 9 reps · Rest 90 sec

  3. Romanian Deadlift

    4 sets × 7 reps · Rest 120 sec

  4. Leg Extension

    3 sets × 12 reps · Rest 60 sec

  5. Leg Curls

    3 sets × 12 reps · Rest 60 sec

  6. Standing Calf Raises

    4 sets × 12 reps · Rest 60 sec

  7. Seated Calf Raises

    3 sets × 17 reps · Rest 45 sec

D5

Arms Day

Biceps and triceps focus (Intensification Phase - Week 3/3)

50 min
hypertrophy
7 exercises

  1. Barbell Curls

    4 sets × 7 reps · Rest 90 sec

  2. Skull Crushers

    4 sets × 7 reps · Rest 90 sec

  3. Hammer Curls

    3 sets × 9 reps · Rest 60 sec

  4. Tricep Pushdowns

    3 sets × 9 reps · Rest 60 sec

  5. Preacher Curls

    3 sets × 9 reps · Rest 60 sec

  6. Overhead Tricep Extension

    3 sets × 9 reps · Rest 60 sec

  7. Wrist Curls

    2 sets × 17 reps · Rest 30 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

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