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Now this workout plan is different from most bro splits you re used to seeing.
Bro split workout plan pdf. Someone goes into the gym with little or no training experience and embarks on a 20 sets per body part 5 day per week split routine that they read about in some muscle mag or on some website. Day 5 legs. M f workout routine summary. Day 4 off.
Chest day exercise sets reps barbell bench press 3 10 dumbbell incline bench press 3 10 decline hammer strength machine press 3 10 pec dec 3 10. This workout is exactly what it sounds like. They do chest on monday obviously back on tuesday legs on wednesday. The full body workout routine you see it all the time.
It s a 5 day per week workout routine where each day is its own muscle group. Unlike a basic full body routine upper lower split or legs push pull split bro splits target just 1 or 2 muscle groups per workout while utilizing a lower overall training frequency for those muscles of just once per week as opposed to the 2 or 3 times per week you d get from most other popular training approaches. The 5 day split as suggested by its name is a split routine that calls for 5 workout sessions per week. Day 3 shoulders.
Also before we get started you can download the pdf for the muscle gain workout plan. The beginner weight training workout routine. The pectoral muscle for instance develops fastest when trained for an hour every 5 6 days. The full natty bro split this workout routine is designed by reemo petteway ocb bodybuilding ceo.
Day 2 back. Each workout will take approximately 45 75 minutes to perform. Depending on your rest periods you might even finish quicker than that. Feel free to substitute any of the exercises listed for a preferred exercise.
I m going to give you a 6 day bro split bodybuilding workout routine that s going to help you pack on more muscle mass. This program is different. The ultimate bro split workout overview. The workout above is perfect for anyone who enjoys chasing pumps doesn t mind not hitting each muscle group twice a week and enjoys a more traditional old school bodybuilding split.
You ll also burn extra calories and get ripped from working out more frequently. It s an eight day split that s structured as follows. Early intermediates and all intermediate advanced trainees who can only fit in 3 4 workouts per week and or don t do well with 5 day programs from a recovery standpoint should stick with a program like the muscle building workout routine or any of the other 3 4 day workouts in my superior muscle. Day 1 chest.
Most body part splits are structured to fit within the confines of a weekly schedule. It s a great routine for building muscle because it targets each muscle group really well.
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