The Bro Split

Flat, incline, dip, fly. Everything is chest.

1. 1
   Barbell Bench Press 4×6-8

   Touch the same spot on your chest every rep.

   or 6 other ways to do it

2. 2
   Incline Barbell Press 4×8-12

   This is the set that builds the upper shelf.

   or 6 other ways to do it

3. 3
   Weighted Dip 3×8-12

   Lean forward. Upright turns it into triceps.

   or 6 other ways to do it

4. 4
   Pec Deck 3×12-15

   Stretch is the point. Don't chase weight.

   or 5 other ways to do it

5. 5
   Dumbbell Pullover 3×12-15

   Ribcage work. Breathe in on the way back.

   or 3 other ways to do it

6. 6
   Rope Triceps Pushdown 3×12-15

   Whatever's left in the tank.

   or 4 other ways to do it

Pull heavy, pull wide, pull often.

1. 1
   Conventional Deadlift 3×3-5

   Straps are fine. Your back is the point, not your grip.

   or 8 other ways to do it

2. 2
   Lat Pulldown 4×6-10

   Wide grip, elbows down and back.

   or 7 other ways to do it

3. 3
   Barbell Row 4×8-12

   Pause a full second with the bar on your stomach.

   or 10 other ways to do it

4. 4
   Straight-Arm Pulldown 3×12-15

   Pure lat isolation. Keep the elbows locked.

   or 3 other ways to do it

5. 5
   Cable Face Pull 3×15-20

   Fixes the posture your bench press ruins.

   or 3 other ways to do it

6. 6
   Barbell Shrug 3×12-15

   Hold the top for two. Traps respond to time.

   or 5 other ways to do it

Press once, raise forever.

1. 1
   Standing Barbell Overhead Press 5×5-8

   Strict for four sets, push press the fifth if you want.

   or 7 other ways to do it

2. 2
   Dumbbell Lateral Raise 4×12-20

   Pour the water out. Pinky slightly high.

   or 4 other ways to do it

3. 3
   Reverse Pec Deck 4×15-20

   The half nobody trains and everybody notices.

   or 5 other ways to do it

4. 4
   Barbell Upright Row 3×10-12

   Wide grip, elbows to shoulder height, no higher.

   or 5 other ways to do it

5. 5
   Dumbbell Front Raise 3×12-15

   Skip it if your bench volume is already high.

   or 4 other ways to do it

6. 6
   Barbell Shrug 3×12-15

   Finish with traps.

   or 5 other ways to do it

Biceps, triceps, and nothing else.

1. 1
   Barbell Curl 4×8-12

   Heaviest curl of the day goes first.

   or 6 other ways to do it

2. 2
   EZ-Bar Skullcrusher 4×8-12

   Triceps are two thirds of the arm. Act like it.

   or 5 other ways to do it

3. 3
   Dumbbell Hammer Curl 3×10-12

   Brachialis. This is what pushes the bicep up.

   or 4 other ways to do it

4. 4
   Rope Triceps Pushdown 3×12-15

   Superset with the hammers if the gym's empty.

   or 4 other ways to do it

5. 5
   EZ-Bar Preacher Curl 3×10-12

   No bouncing off the bottom.

   or 5 other ways to do it

6. 6
   Weighted Dip 3×AMRAP

   Upright torso. Now it's triceps.

   or 6 other ways to do it

Squats until the numbers stop going up.

1. 1
   Barbell Back Squat 5×5

   Same weight across. If set five moves fast, add weight next week.

   or 8 other ways to do it

2. 2
   Leg Press 4×10-15

   Full depth without the tailbone lifting.

   or 4 other ways to do it

3. 3
   Leg Extension 4×12-15

   Pause at the top. That's where the quad is shortest.

   or 4 other ways to do it

4. 4
   Barbell Reverse Lunge 3×12 each

   Walking lunges. Keep the torso upright.

   or 5 other ways to do it

5. 5
   Lying Leg Curl 3×10-12

   Don't leave hamstrings to the last two minutes.

   or 5 other ways to do it

6. 6
   Standing Calf Raise 4×15-20

   Full stretch, full contraction, no bounce.

   or 5 other ways to do it