MUSCLE GAIN · INTERMEDIATE · FULL GYM · 5 DAYS/WEEK
Bro Split workout program
5-day muscle group isolation
The workouts
Chest Day
- Bench Press (Barbell)4 × 8
- Incline Bench Press (Dumbbell)3 × 10
- Chest Fly (Dumbbell)3 × 12
- Push Up3 × 15
Back Day
- Deadlift (Barbell)4 × 6
- Bent Over Row (Barbell)4 × 8
- Lat Pulldown (Cable)3 × 10
- Seated Row (Machine)3 × 12
- Face Pull3 × 15
Leg Day
- Squat (Barbell)4 × 8
- Leg Press (Machine)3 × 12
- Romanian Deadlift (Barbell)3 × 10
- Lying Leg Curl (Machine)3 × 12
- Standing Calf Raise (Machine)4 × 15
Shoulder Day
- Overhead Press (Barbell)4 × 8
- Lateral Raise (Dumbbell)4 × 12
- Front Raise (Dumbbell)3 × 12
- Rear Delt Reverse Fly (Dumbbell)3 × 12
Arm Day
- Bicep Curl (Barbell)3 × 10
- Hammer Curl (Dumbbell)3 × 12
- Triceps Pushdown3 × 12
- Triceps Extension (Cable)3 × 12
- Concentration Curl3 × 12
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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