Red Dead Bodybuilding Program

Colby Moore

This is what I call the Red Dead Bodybuilding Program. It is a 5-day bro split workout program. I intended this program to be fun and challenging. The 5-day split goes as follows. CHEST-BACK-LEGS-SHOULDERS-ARMS. With 2 rest days. Place the rest days wherever you like. Pre-workout and creatine are recommended. Some of the exercises included will utilize a reverse pyramid. Many go to failure. A few include partials, drop sets, 10-second iso holds, etc. Many of the exercises listed require a barbell, however, you do not need a barbell to do this workout. Simply do a Dumbbell alternative instead. Or do a machine version. Whatever you prefer. I had a lot of fun putting this together. Some things might be overkill. Flat bench, Incline bench, and wide grip bench on chest day for example. It's probably not optimal but I like doing it. Give it a try. If you don't like an exercise or rep range, switch it up. Make it your own. I took inspiration from workouts made by Alexander Bromley and John Meadows. Bromley has a few programs on this platform and John Meadows has a great PPL, free on the muscle and strength website. Good luck.

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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

JM Press

French Press

Hammer Curl

Bicep Curl (Barbell)

Preacher Curl (Barbell)

ARMS

Rear Delt Fly (Dumbbell)

Military Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Shrug (Barbell)

Y Raise

SHOULDERS

Barbell Row

Good Morning

One Arm Bent Over Row

Meadow Row

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Wide Grip Pull-Up

BACK

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Wide Grip)

Dip (Bodyweight)

Pullover (Dumbbell)

Chest Fly (Dumbbell)

CHEST

Lying Leg Curl

Leg Extension

Squat (Barbell)

Front Squat (Barbell)

Standing Calf Raise

LEGS

1 reviews for Red Dead Bodybuilding Program

Colby Moore