Workout Routine

Free

Aman's Custom Bro Split

by AmanBP

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Aman's custom Bro-Split. Has all 3 muscle groups + Core, 2 Cardio days and 1 day for sports

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday - Chest/Tricep

Peck Delt Stretch

Set
Time
Rest time
1
45 sec
30 sec

Peck Delt Stretch

1×45 s

Child's pose

Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
30 sec

Child's pose

2×45 s

Cobra Pose

Set
Time
Rest time
1
45 sec
30 sec

Cobra Pose

1×45 s

Archer Stretch

Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
30 sec

Archer Stretch

2×45 s

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

push-ups

2×10

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Cable Fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

bench press

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

tricep pushdown

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

incline bench press

2 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

decline bench press

2 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

lying barbell triceps extensions

4 sets

10 minute cardio

Set
Time
Rest time
1
600 sec
60 sec
2
600 sec
60 sec

10 minute cardio

2×600 s

Tuesday - Leg/Shoulders

Peck Delt Stretch

Set
Time
Rest time
1
45 sec
60 sec

Peck Delt Stretch

1×45 s

Hamstring Stretch

Set
Time
Rest time
1
45 sec
60 sec

Hamstring Stretch

1×45 s

Thread The Needle

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec

Thread The Needle

2×45 s

Bodyweight Squat

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec

Bodyweight Squat

2×45 s

Quad Stretch Standing

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec

Quad Stretch Standing

2×45 s

Abdicator Stretch

Set
Time
Rest time
1
45 sec
60 sec

Abdicator Stretch

1×45 s

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

leg curl

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

leg extension

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

calf raise

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

seated shoulder press

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

front raise

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

lateral raise

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

rear delt fly

4 sets

10 minute cardio

Set
Time
Rest time
1
600 sec
100 sec

10 minute cardio

1×600 s

Wednesday - Back/Bicep

Child's pose

Set
Time
Rest time
1
45 sec
60 sec

Child's pose

1×45 s

Thread The Needle

Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
30 sec

Thread The Needle

2×45 s

Cat Camel

Set
Time
Rest time
1
45 sec
30 sec

Cat Camel

1×45 s

Cobra to Mountain

Set
Reps
Rest time
1
15
60 sec

Cobra to Mountain

1×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

seated cable row

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

bent over row

4 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

standing two-dumbbell bent over row

4 sets

Incline Prone Y Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec

Incline Prone Y Raises

1×20

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
13 +
amrap
100 sec

Bicep Curl

2 sets

Cable Machine Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
17 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
13 +
amrap
100 sec
4
–
–
11 +
amrap
100 sec

Cable Machine Bicep Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
13
100 sec

hammer curl

2 sets

10 minute cardio

Set
Time
Rest time
1
600 sec
60 sec

10 minute cardio

1×600 s

Thursday - Cardio

10 minute cardio

Set
Time
Rest time
1
600 sec
100 sec

10 minute cardio

1×600 s

10 minute cardio

Set
Time
Rest time
1
600 sec
100 sec

10 minute cardio

1×600 s

10 minute cardio

Set
Time
Rest time
1
600 sec
100 sec

10 minute cardio

1×600 s

Friday - Sport

Sport

Set
Time
Rest time
1
300 sec
0 sec

Sport

1×300 s

Saturday - Core/Abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Sunday - Cardio

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5