Workout Routine

Free

Bro Split with Cardio

by sorbgod

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With Warmups and cool down

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

Workouts

Chest

Cobra to Mountain

Set
Reps
Rest time
1
20
20 sec

Cobra to Mountain

1×20

Worlds Greatest Stretch

Set
Reps
Rest time
1
10
20 sec

Worlds Greatest Stretch

1×10

Arm Circle

Set
Reps
Rest time
1
10
20 sec

Arm Circle

1×10

Arm Swing Hold

Set
Reps
Rest time
1
10
20 sec

Arm Swing Hold

1×10

Band Pull-5" Hold

Set
Reps
Rest time
1
10
20 sec

Band Pull-5" Hold

1×10

DB Fly (Stretch)

Set
Reps
Rest time
1
10
20 sec

DB Fly (Stretch)

1×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
30% TM
7 lbs
20
120 sec
2
85% TM
21 lbs
12
120 sec
3
85% TM
21 lbs
12
120 sec
4
85% TM
21 lbs
12 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

incline bench press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
10
100 sec
2
85% TM
21 lbs
10
100 sec
3
85% TM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3×10+

Hammer Strength Incline Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
10
100 sec
2
80% TM
36 lbs
10
100 sec
3
80% TM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Hammer Strength Incline Press

3×10+

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
10
45 sec
2
80% TM
36 lbs
10
45 sec
3
80% TM
36 lbs
10 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

cable crossover

3×10+

Pec fly

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
10
100 sec
2
80% TM
36 lbs
10
100 sec
3
80% TM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Pec fly

3×10+

Push Ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

Push Ups

3×20+

Elliptical (60’’)

Set
Reps
Rest time
1
10
100 sec

Elliptical (60’’)

1×10

Foam Rolling (10’’)

Set
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1×10

Wide Stretch Hold (10”)

Set
Reps
Rest time
1
10
100 sec

Wide Stretch Hold (10”)

1×10

Legs

On-spot Running (10”)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

On-spot Running (10”)

1×10

Leg Swing

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec

Leg Swing

4×10

Hip Openers

Set
Reps
Rest time
1
20
20 sec

Hip Openers

1×20

Lock Clam

Set
Reps
Rest time
1
20
20 sec

Lock Clam

1×20

KB Weightshift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec

KB Weightshift

1×10

Sumo Sway Squat

Set
Reps
Rest time
1
10
20 sec

Sumo Sway Squat

1×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
14 lbs
20
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec
4
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg extension

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

squat

3×10+

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
15
100 sec
2
80% 1RM
90 lbs
15
100 sec
3
80% 1RM
90 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg press

3×15+

Seated Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Seated Leg Curls

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
95 lbs
30
100 sec
2
85% 1RM
95 lbs
30
100 sec
3
85% 1RM
95 lbs
30 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

calf raise

3×30+

Incline walk (60”)

Set
Reps
Rest time
1
10
100 sec

Incline walk (60”)

1×10

Foam Rolling (10’’)

Set
Reps
Rest time
1
6
100 sec

Foam Rolling (10’’)

1×6

Supine Quad Stretch

Set
Reps
Rest time
1
10
100 sec

Supine Quad Stretch

1×10

Lunge Stretch

Set
Reps
Rest time
1
5
100 sec

Lunge Stretch

1×5

Back

YTW

Set
Reps
Rest time
1
15
20 sec

YTW

1×15

Cat Camel

Set
Reps
Rest time
1
20
20 sec

Cat Camel

1×20

bird dog crunches

Set
Reps
Rest time
1
15
20 sec

bird dog crunches

1×15

KB Row

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

KB Row

1×20

Wide Grip Pull Ups

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

Wide Grip Pull Ups

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
14 lbs
20
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
85% 1RM
38 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated cable row

4 sets

Reverse Grip Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Reverse Grip Barbell Row

3×10+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
100 sec
2
80% 1RM
120 lbs
10
100 sec
3
80% 1RM
120 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

deadlift

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
45 sec
2
80% 1RM
36 lbs
12
45 sec
3
80% 1RM
36 lbs
12 +
amrap
Prog. Overload
45 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

lat pulldown

3×12+

Rowing (60”)

Set
Reps
Rest time
1
10
100 sec

Rowing (60”)

1×10

Foam Rolling (10’’)

Set
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1×10

Rear Hand Stretch

Set
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1×10

Shoulder & Traps

Arm Swing Hold

Set
Reps
Rest time
1
10
100 sec

Arm Swing Hold

1×10

Arm Circle

Set
Reps
Rest time
1
15
100 sec

Arm Circle

1×15

Band Pull-5" Hold

Set
Reps
Rest time
1
10
100 sec

Band Pull-5" Hold

1×10

Band Overhead Press

Set
Reps
Rest time
1
10
100 sec

Band Overhead Press

1×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
7 lbs
20
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec
4
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated shoulder press

4 sets

Prone incline dumbell frontraise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10 +
amrap
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Prone incline dumbell frontraise

3×10+

face pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

face pull

3×10+

cable lateral raise

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

cable lateral raise

3×10+

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10
100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Reverse Pec Deck

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
10
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

shrug

3×10+

Static Cycling (60”)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

Static Cycling (60”)

1×10

Rear Hand Stretch

Set
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1×10

Eagle Arm Stretch

Set
Time
Rest time
1
30 sec
100 sec

Eagle Arm Stretch

1×30 s

Foam Rolling (10’’)

Set
Reps
Rest time
1
10
100 sec

Foam Rolling (10’’)

1×10

Biceps & Triceps

Arm Circle

Set
Reps
Rest time
1
10
100 sec

Arm Circle

1×10

push-ups

Set
Reps
Rest time
1
10
100 sec

push-ups

1×10

Cobra to Mountain

Set
Reps
Rest time
1
10
100 sec

Cobra to Mountain

1×10

Straight Bar Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
100 sec
2
80% 1RM
36 lbs
10
100 sec
3
80% 1RM
36 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Straight Bar Triceps Pushdown

3×10+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
10
100 sec
2
80% TM
120 lbs
10
100 sec
3
80% TM
120 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

close-grip bench press

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
10
100 sec
2
80% 1RM
20 lbs
10
100 sec
3
80% 1RM
20 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

triceps extension

3×10+

dip

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
8
100 sec
2
65% 1RM
70 lbs
8
100 sec
3
65% 1RM
70 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

dip

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
100 sec
2
65% 1RM
16 lbs
10
100 sec
3
65% 1RM
16 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

3×10+

Incline Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
10
100 sec
2
90% 1RM
23 lbs
10
100 sec
3
90% 1RM
23 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

Incline Dumbbell Curl

3×10+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
100 sec
2
65% 1RM
100 lbs
10
100 sec
3
65% 1RM
100 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

preacher curl

3×10+

Cardio of Choice (Mins)

Set
Reps
Rest time
1
10
100 sec

Cardio of Choice (Mins)

1×10

Kneeling Arm Stretch

Set
Time
Rest time
1
45 sec
100 sec

Kneeling Arm Stretch

1×45 s

Rear Hand Stretch

Set
Reps
Rest time
1
10
100 sec

Rear Hand Stretch

1×10

Eagle Arm Stretch

Set
Time
Rest time
1
30 sec
100 sec

Eagle Arm Stretch

1×30 s

Core

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec

mountain climbers

4×20

Half Burpees

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec
4
10
30 sec

Half Burpees

4×10

plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec

plank

3×60 s

side plank

Set
Time
Rest time
1
60 sec
20 sec
2
60 sec
20 sec
3
60 sec
20 sec
4
60 sec
20 sec

side plank

4×60 s

glute bridge

Set
Time
Rest time
1
45 sec
30 sec
2
45 sec
30 sec
3
45 sec
30 sec
4
45 sec
30 sec

glute bridge

4×45 s

KB Rotation

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

KB Rotation

3×10

Plank KB Slide

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
24 lbs
10
100 sec
2
65% 1RM
24 lbs
10
100 sec
3
65% 1RM
24 lbs
10
100 sec

Plank KB Slide

3×10

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec
4
–
–
1
100 sec

farmer's carry

4×1

Abductor & Adductor

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
65% TM
29 lbs
10
100 sec
3
65% TM
29 lbs
10
100 sec
4
65% TM
29 lbs
10
100 sec

Abductor & Adductor

4×10

Prisoner Back Extensions

Set
Reps
Rest time
1
15
20 sec
2
15
20 sec
3
15
20 sec

Prisoner Back Extensions

3×15

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
20 sec
2
–
–
10
20 sec
3
–
–
10
20 sec
4
–
–
10
20 sec

Palloff Press

4×10