Free Workout Plan - Bro Split

 

Day 1: Chest

🔥 Focus: Upper, mid, and lower pecs for full development

  • Flat Barbell Bench Press – 4x6-8

  • Incline Dumbbell Press – 3x8-10

  • Decline Machine Press or Dips – 3x10-12

  • Cable Flys (Low to High & High to Low) – 3x12-15

  • Push-Ups (Weighted if possible) – 3x12-15


Day 2: Back

🔥 Focus: Thickness, width, and lower back stability

  • Deadlifts – 4x5-6

  • Pull-Ups (Weighted if possible) – 3x8-12

  • Bent-Over Barbell Rows – 3x8-10

  • Lat Pulldowns – 3x10-12

  • Face Pulls (For Rear Delts & Upper Back) – 3x12-15

  • Hyperextensions (Weighted if possible) – 3x12-15


Day 3: Shoulders

🔥 Focus: Full shoulder development (front, side, rear delts)

  • Seated Overhead Dumbbell Press – 4x6-8

  • Lateral Raises (Dumbbells or Cables) – 3x12-15

  • Front Raises (Dumbbells or Plates) – 3x12-15

  • Rear Delt Flys (Reverse Pec Deck or Dumbbells) – 3x12-15

  • Shrugs (Dumbbells or Barbell) – 4x12-15


Day 4: Arms (Biceps & Triceps)

🔥 Focus: Big arms—maximize volume and intensity

  • Barbell Bicep Curls – 4x8-10

  • Dumbbell Hammer Curls – 3x10-12

  • Preacher Curls (EZ Bar or Dumbbell) – 3x12-15

  • Close-Grip Bench Press – 4x8-10

  • Skull Crushers (EZ Bar or Dumbbells) – 3x10-12

  • Triceps Rope Pushdowns – 3x12-15


Day 5: Legs

🔥 Focus: Quads, hamstrings, glutes, and calves

  • Back Squats – 4x6-8

  • Romanian Deadlifts – 3x8-10

  • Leg Press – 3x10-12

  • Bulgarian Split Squats – 3x12-15

  • Seated & Standing Calf Raises – 4x15-20


Comments

Post a Comment

Popular posts from this blog

The Best Cost-Effective Saunas for Home Use: Affordable Relaxation & Recovery

Image
  The Best Cost-Effective Saunas for Home Use: Affordable Relaxation & Recovery Saunas have long been praised for their health benefits , from detoxification and improved circulation to stress relief and muscle recovery . However, investing in a sauna for your home can often feel like an expensive luxury. The good news? There are plenty of cost-effective sauna options that allow you to enjoy all the benefits without a hefty price tag. In this guide, we’ll explore the best budget-friendly saunas available today, including infrared, traditional, and portable options, to help you find the perfect fit for your home and budget. What to Look for in a Budget Sauna Before diving into the top cost-effective saunas, here are some key factors to consider: ✅ Price: Staying within budget while ensuring quality materials and construction. ✅ Type: Choosing between infrared saunas, traditional steam saunas, or portable saunas based on personal preference. ✅ Size & Installation: De...
Read more

Top 10 Mistakes that are Killing your Gains

Image
  Introduction If you’ve been hitting the gym consistently but aren’t seeing the muscle growth you expected, chances are you’re making some common mistakes that are sabotaging your progress. Building muscle isn’t just about lifting heavy weights—it requires the right balance of training, nutrition, and recovery. In this article, we’ll break down the top 10 mistakes that are killing your gains and how to fix them. 1. Not Eating Enough Calories One of the biggest mistakes beginners make is undereating . Muscle growth requires a caloric surplus , meaning you need to eat more calories than you burn. How to Fix It: ✔ Track your daily calorie intake using apps like MyFitnessPal . ✔ Aim for a surplus of 250-500 calories per day . ✔ Focus on high-quality proteins, complex carbs, and healthy fats . 2. Skipping Protein Intake Muscles need protein to grow. If you’re not eating enough protein, your body won’t have the necessary building blocks to repair and build muscle fibers. How to Fix I...
Read more

The Best Fitness Apps to Track Your Workouts & Nutrition

The Best Fitness Apps to Track Your Workouts & Nutrition In today’s digital age,  fitness apps  have revolutionized how we train, track progress, and stay accountable. Whether you are trying to  build muscle, lose fat, improve endurance, or eat healthier , the right app can make a huge difference in your fitness journey. But with thousands of apps available,  which ones are worth downloading?   Don’t worry—I’ve researched for you! Here’s a breakdown of the  best fitness apps  to help you track your workouts and nutrition like a pro.  Best Workout Tracking Apps  1.  Strong  (Best for Strength Training) Why It’s Great: Designed for  weightlifting and progressive overload . Customizable workout templates & easy tracking of sets, reps, and weights. Rest timer & charts  to analyze progress over time. Best For: Beginners & advanced lifters  who want to track their lifts efficiently. Anyone following a  ...
Read more

The Role of Mobility Training in Injury Prevention

  The Role of Mobility Training in Injury Prevention Strength and conditioning often take center stage when we think about enhancing athletic performance or maintaining overall fitness. However, one crucial aspect that frequently gets overlooked is mobility training. In the realm of fitness, mobility training is the unsung hero that can optimize performance and significantly reduce the risk of injury. What is Mobility Training? Mobility training is more than just stretching. It focuses on active movement control through a full range of motion, increasing joint stability and muscle function. Unlike flexibility, which is passive, mobility requires strength, coordination, and power. Mobility training helps your body adapt to the demands of intense physical activities while maintaining stability and balance. Why Mobility Matters for Injury Prevention Inadequate mobility limits the body's ability to move efficiently, making athletes more susceptible to muscle strains, ligament sprains, ...
Read more

The Best Pre-Workout Supplements (what to avoid)

Image
 The Best Pre-Workout Supplements (what to avoid) A good  pre-workout supplement  can take your training to the next level. Whether you want  more energy, better focus, or increased endurance , the right supplement can help you push harder and get better results. However, not all pre-workouts are created equal—some contain  useless fillers, excessive stimulants, or even dangerous ingredients . In this guide, we’ll break down the  best pre-workout supplements , what to look for, and which ingredients to  avoid . The Best Pre-Workout Supplements 1.  Caffeine  – The Ultimate Energy Booster Caffeine is the  most well-researched  and  effective  stimulant for increasing workout performance. It enhances  alertness, focus, endurance, and strength . How It Works: Blocks  adenosine receptors , reducing fatigue. Boosts  dopamine and norepinephrine , increasing motivation.  It improves  fat oxidation , making...
Read more

How to Track Macros Without Obsessing Over Every Calorie

How to Track Macros Without Obsessing Over Every Calorie  Tracking macros (macronutrients: Protein, carbs, and fats) is one of the most effective ways to  lose fat, build muscle, and improve overall health . But let’s be honest—constantly weighing food and counting every calorie can be exhausting. The good news? You don’t have to be 100% precise to see results. This guide will show you how to  track macros stress-freely  without feeling like a human calculator. 1. Understanding Macros: The Basics Before simplifying macro tracking, let’s break down what macros are: 🥩  Protein  – Builds and repairs muscle (4 calories per gram). 🍞  Carbohydrates  – Provide energy (4 calories per gram). 🥑  Fats  – Essential for hormones and brain function (9 calories per gram). Instead of obsessing over calories, focus on hitting your  macro targets and determining body composition changes. Example Macro Targets: Muscle Gain  – Higher Protein ...
Read more

The Ultimate Beginners Guide to Building Muscle

Image
  Introduction Building muscle isn’t just about lifting heavy weights; it’s about understanding how your body grows, fueling it with the right nutrition, and sticking to a smart, structured plan. If you’re new to fitness or have been struggling to see progress, this guide will teach you everything you need to know to start gaining muscle effectively. Step 1: Understand How Muscle Growth Works What is Muscle Hypertrophy? Muscle hypertrophy is the process where your muscles grow in response to resistance training. When you lift weights, you create tiny tears in your muscle fibers. Your body repairs these fibers, making them larger and stronger. Key Factors for Muscle Growth Progressive Overload: Increasing the weight, reps, or intensity over time. Proper Nutrition: Eating enough protein, carbs, and fats to fuel growth. Rest and Recovery: Allowing muscles to recover and grow through sleep and rest days. Step 2: Follow a Beginner-Friendly Workout Plan If you’re starting out, a 3-4 d...
Read more

Infrared Saunas & Red Light Therapy: Are They Worth It?

Image
  Infrared Saunas & Red Light Therapy: Are They Worth It? Wellness trends come and go, but some have stood the test of time—or at least seem to be gaining serious traction. Infrared saunas and red light therapy are two such trends that claim to offer a wide range of health benefits, from muscle recovery and pain relief to improved skin health and overall well-being. But are they actually worth the hype? In this blog, we’ll break down how infrared saunas and red light therapy work, explore the science behind their benefits, and help you decide whether they’re a good investment for your health and fitness routine. What Are Infrared Saunas & Red Light Therapy? Infrared Saunas: How Do They Work? Unlike traditional saunas, which heat the air around you using steam or dry heat, infrared saunas use infrared light waves to directly heat your body. These saunas operate at lower temperatures (typically between 120-150°F (49-65°C) ) compared to traditional saunas, which can reach u...
Read more