Workout Routine

Bro 4 day bodybuilding split

by mike50

Workouts

Monday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec
2
95% 1RM
1
100 sec
3
100% 1RM
1
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deadlift

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

close grip lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated cable row

4 sets

Wide grip pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Wide grip pulldown

4 sets

Tuesday

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
8
100 sec
2
60% 1RM
8
100 sec
3
60% 1RM
8
100 sec
4
60% 1RM
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated shoulder press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
50% 1RM
12
100 sec
3
50% 1RM
12
100 sec
4
50% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

side lateral raise

4 sets

pressdowns

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

pressdowns

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec
4
65% 1RM
8 +
amrap
100 sec

skull crushers

4 sets

Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
1
100 sec
2
95% 1RM
1
100 sec
3
100% 1RM
1
100 sec
4
75% 1RM
3
100 sec
5
75% 1RM
3
100 sec
6
75% 1RM
3
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

6 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

hammer curl

4 sets

Preacher curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec
4
55% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Preacher curl

4 sets

Sunday

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6
100 sec
2
65% 1RM
6
100 sec
3
65% 1RM
6
100 sec
4
65% 1RM
6
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg press

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
100 sec
2
60% 1RM
10
100 sec
3
60% 1RM
10
100 sec
4
60% 1RM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bulgarian split squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec
4
55% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
55% 1RM
12
100 sec
3
55% 1RM
12
100 sec
4
55% 1RM
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

leg curl

4 sets