This program follows a classic “bro split,” training three times per week with each session dedicated to a major muscle group: chest, back, and legs. By focusing on one area per workout, you can give each muscle group maximum effort and recovery time. Expect a mix of compound lifts for strength and size, along with accessory work to bring balance and detail. Ideal if you want straightforward, high-intensity sessions with plenty of recovery between.
Back Exercises
lb
The weight to use for 8 repetitions of lat pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of seated rows. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of t-bar rows. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of straight arm pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
Bicep Exercises
lb
The weight to use for 8 repetitions of EZ bar curls. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of rope hammer curls. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of reverse curls. This weight should make the last few reps feel like a serious effort, while still in control.
Leg Exercises
lb
The weight to use for 8 repetitions of leg presses. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of hip trusts. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of hip adductors. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of leg extensions. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of leg curls. This weight should make the last few reps feel like a serious effort, while still in control.
Back Exercises
lb
The weight to use for 8 repetitions of bench presses. This weight should make the last few reps feel like a serious effort, while still in control.
lb
An optional weight for 8 repetitions of dips. Leave this parameter empty to perform bodyweight dips.
lb
The weight to use for 8 repetitions of chest flys. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of incline bench presses. This weight should make the last few reps feel like a serious effort, while still in control.
Tricep Exercises
lb
The weight to use for 8 repetitions of tricep pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of EZ bar skull crushers. This weight should make the last few reps feel like a serious effort, while still in control.
lb
The weight to use for 8 repetitions of cable overhead tricep extensions. This weight should make the last few reps feel like a serious effort, while still in control.
Vis
Vis