Workout Routine
Free5 Day Bro Split Run for 12 weeks then reevaluate. Cardio When Able 12-Week Progression Weeks 1–4: Base Building (leave 1–2 reps in reserve, add weight gradually) Weeks 5–8: Overload Phase (push top rep ranges, heavier loads) Weeks 9–11: Peak Hypertrophy (last set AMRAP within range) Week 12: Deload (cut volume in half, focus on recovery)
Day Breakdown
DAY 1 – CHEST + ABS Barbell Bench Press – 2 × 6–8 Incline Dumbbell Press – 2 × 6–8 Dips – 2 × 8–10 (Assistance If needed) Dumbbell or Cable Flyes – 2–3 × 10–12 Push-Ups (slow tempo) – 2 × AMRAP Hanging Leg Raises – 3 × 10–15 Weighted Overhead Situp – 2 × 12–15
DAY 2 – BACK Assisted Wide Grip Pull-Ups or Chin-Ups – 2 × 6–8 Barbell Row – 2 × 6–8 Single-Arm Dumbbell Row – 2 × 8–10 / side Lat Pulldown or Band Pulldown – 2–3 × 10–12 Face Pulls or Rear-Delt Rows – 2–3 × 12–15
DAY 3 – LEGS + ABS Back Squat – 2 × 6–8 Romanian Deadlift – 2 × 6–8 Bulgarian Split Squat – 2 × 8–10 / leg Leg Curl (machine or band) – 2–3 × 10–12 Standing Calf Raises – 4 x 15--25 Ab Wheel Rollouts – 3 × 8–12 Weighted Plank – 2 × 30–45 sec
DAY 4 – SHOULDERS & TRAPS Overhead Barbell Press – 2 × 6–8 Dumbbell Lateral Raises – 3 × 10–12 Arnold Press or Seated DB Press – 2 × 6–8 Rear Delt Flyes – 2–3 × 12–15 Barbell or Dumbbell Shrugs – 100 total reps in as few sets as possible
DAY 5 – ARMS & FOREARMS Barbell Curl – 2 × 6–8 Close-Grip Bench Press – 2 × 6–8 Incline Dumbbell Curl – 2–3 × 8–12 Cable Triceps Pressdown – 2–3 × 10–12 Hammer Curls – 2 × 8–12 Wrist Curls + Reverse Wrist Curls – 2 × 12–15 Dead Hang– 3-5 rounds × 30–45 sec