4-Day Bro Split

This novice to intermediate program will absolutely destroy each muscle group on its respective day. With exercises focused on increasing strength as well as size, with a bit of calisthenics sprinkled in there to get you that strength to bodyweight if you like that kinda thing.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Hammer Curl

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Shoulders and Arms

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Chest and Triceps

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Face Pull

Back and Biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs

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