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Bro Split

Lower Reps/Strength Focus During First 4 Days, Higher Reps/Hypertrophy Focus During Second 4 Days

Contributed by: Liam Macpherson

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    Chest & Triceps Block 1

  • Upper Body Warm up 1

    • a. Bench Press - Barbell
      3 sets × 10, 8, 6 reps, 0s rest
    • b. Rear Delt Pull - Resistance Band
      3 sets × 10 reps, 2m rest
  • Incline Bench Press - Dumbbell
    3 sets × 10, 8, 6 reps, 90s rest
  • Chest Dip - Bodyweight/Weighted
    2 sets × 20 reps, 90s rest
    • a. Floor Press - Dumbbell
      3 sets × 10, 8, 6 reps
    • b. Overhead Triceps Extension - Dumbbell
      3 sets × 12, 10, 8 reps, 90s rest
    • a. V Bar Pushdown - Cable
      3 sets × 12, 10, 8 reps
    • b. Skull Crusher - Dumbbell
      3 sets × 12, 10, 8 reps, 75s rest
    • a. Chest Stretch - Bodyweight/Weighted
      2 sets × 30 reps
    • b. Tricep Stretch - Bodyweight/Weighted
      2 sets × 30 reps
    • c. Rotator Cuff Stretch - Bodyweight/Weighted
      2 sets × 30 reps

    Back & Biceps Block 1

  • Upper Body Warm Up 2

  • Pull-up - Bodyweight/Weighted
    3 sets × 10, 8, 6 reps, 2m rest
  • Underhand Row - Barbell
    3 sets × 10, 8, 6 reps, 90s rest
    • a. Bench Lying Trap-3 Raise - Dumbbell
      2 sets × 12 reps
    • b. Lat Pulldown - Machine
      2 sets × 10, 10 reps, 75s rest
    • a. Seated Cable Row - Machine
      3 sets × 10, 8, 6 reps
    • b. Bicep Curl - Barbell
      3 sets × 12, 10, 8 reps, 90s rest
    • a. Alternating Iso Hold Curl - Dumbbell
      3 sets × 12, 10, 8 reps
    • b. Hammer Grip Rope Curl - Cable
      3 sets × 12, 10, 8 reps

    Legs Block 1

  • Lower Body Warm Up 1

  • Sumo Deadlift - Barbell
    3 sets × 10, 8, 6 reps, 2m rest
  • Walking Lunge - Dumbbell
    3 sets × 10, 8, 6 reps, 90s rest
    • a. Single Leg Romanian Deadlift - Dumbbell
      2 sets × 10 reps
    • b. Single Leg Tuck Jump - Bodyweight/Weighted
      2 sets × 5 reps, 90s rest
  • Leg Press - Machine
    3 sets × 12, 10, 8 reps, 2m rest
    • a. TKE - Resistance Band (Green)
      3 sets × 10 reps
    • b. Reverse Hyper-extension - Lever
      3 sets × 10 reps
    • c. Standing Calf Raise - Smith
      3 sets × 15 reps, 75s rest

    Shoulders Block 1

  • Upper Body Warm Up 1

  • Military Press - Barbell
    3 sets × 10, 8, 6 reps, 2m rest
    • a. 1/2 Kneeling OH DB Press - Dumbbell
      3 sets × 10, 8, 6 reps
    • b. Bench Lying Rear Delt Raise - Dumbbell
      3 sets × 10 reps, 90s rest
  • Dumbbell Lateral Raise - Dumbbell
    3 sets × 12, 12, 12 reps, 75s rest
    • a. Single Arm Military Press - Neutral Grip Dumbbell
      2 sets × 8 reps
    • b. Seated Shoulder External Rotation - Dumbbell
      2 sets × 12 reps, 75s rest
    • a. Cuban Press - Dumbbell
      3 sets × 8 reps
    • b. Upright Row - Dumbbell
      3 sets × 8 reps
    • c. Seated Shrug - Dumbbell
      3 sets × 24 reps, 90s rest

    Chest & Triceps

  • Cable Fly - Cable (Nylon stirrup handle)
    2 sets × 20 reps, 1m rest
  • Bench Press - Dumbbell
    3 sets × 15, 12, 10 reps, 90s rest
  • Close Grip Bench Press - Barbell
    3 sets × 15, 12, 10 reps, 90s rest
    • a. Alternating Incline Dumbell Press - Dumbbell
      3 sets × 15, 12, 10 reps
    • b. Chest Fly - Dumbbell
      3 sets × 15, 12, 10 reps, 90s rest
    • a. Skull Crusher - Barbell
      3 sets × 15, 12, 10 reps
    • b. Tricep Rope Extension - Cable
      3 sets × 15, 12, 10 reps, 1m rest

    Back & Biceps

    Legs

    Shoulders