Workout Routine

Free

Bro split

by VD2510

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Starting TM is 90% of 1RM.

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

Workouts

Brust/Trizeps/Schulter/Abs

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

bench press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

incline bench press

3×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

seated shoulder press

3×8+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

cable lateral raise

3×10

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cable Fly

3×10

Dip

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10 +
amrap
120 sec

Dip

3×10+

Core

Set
Time
Rest time
1
30 sec
100 sec

Core

1×30 s

Rücken/Bizeps

close grip pull up

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

close grip pull up

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
3
–
–
9
120 sec

deadlift

3×9

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lat pulldown

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

seated cable row

3×8+

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

t-bar row

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

curl

3×8+

Back Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
9
120 sec
3
–
–
9
120 sec

Back Fly

3×9

Core

Set
Time
Rest time
1
30 sec
100 sec

Core

1×30 s

plank

Set
Time
Rest time
1
120 sec
100 sec

plank

1×120 s

Leg Day

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

hack squat

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

leg press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

leg extension

3×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8 +
amrap
120 sec

leg curl

3×8+

Abduktoren

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

Abduktoren

3×15+

Adduktoren

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

Adduktoren

3×15+