Workout Routine

Bro 4 day bodybuilding split

by mike50

Workouts

Monday

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
100 sec
2
55% 1RM
8
100 sec
3
55% 1RM
8
100 sec
4
55% 1RM
8
100 sec

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

barbell row

4 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

hammer curl

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.

hammer curl

4 sets

Preacher curl

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.

Preacher curl

4 sets

Tuesday

bench press

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
100 sec

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

bench press

4 sets

Incline bench press

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.

Incline bench press

4 sets

Pec dec

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.

Pec dec

4 sets

skull crushers

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.

skull crushers

4 sets

pressdowns

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.

pressdowns

4 sets

Wednesday

seated shoulder press

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
100 sec

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

seated shoulder press

4 sets

Machine laterals

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.

Machine laterals

4 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
15
100 sec
2
45% 1RM
15
100 sec
3
45% 1RM
15
100 sec
4
45% 1RM
15
100 sec

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

face pull

4 sets

Hip thrust

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.

Hip thrust

4 sets

Abductor

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.

Abductor

4 sets

Butt squats

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

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

Butt squats

3 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

glute ham raise

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.

glute ham raise

4 sets