Workout Routine

Bro Split

by y0shi

This is an adaptation of a famous 5 day split workout by muscular group for gym equipment. Time per workout is approx 60 minutes.

Workouts

Shoulders

military press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
14
80 sec
2
@RPE9
14
80 sec
3
@RPE9
14
80 sec
4
@RPE9
14
80 sec

military press

4 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
80 sec
2
@RPE8
8
80 sec
3
@RPE8
8
80 sec
4
@RPE8
8
80 sec

shoulder press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
80 sec
2
@RPE9
10
80 sec
3
@RPE9
10
80 sec

side lateral raise

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
80 sec
2
@RPE8
10
80 sec
3
@RPE8
8
80 sec
4
@RPE9
8
80 sec
5
@RPE10
6
80 sec

side lateral raise

5 sets

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
80 sec
2
@RPE9
10
80 sec
3
@RPE9
10
80 sec

reverse pec deck

3 sets

Back

wide-grip pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
80 sec
2
@RPE10
11
80 sec
3
@RPE10
10
80 sec
4
@RPE10
9
80 sec
5
@RPE10
8
80 sec
6
@RPE10
7
80 sec
7
@RPE10
6
80 sec

wide-grip pull up

7 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
80 sec
2
@RPE8
12
80 sec
3
@RPE8
12
80 sec
4
@RPE8
12
80 sec

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
80 sec
2
@RPE9
10
80 sec
3
@RPE9
10
80 sec

seated cable row

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
80 sec
2
@RPE8
10
80 sec
3
@RPE8
10
80 sec
4
@RPE8
10
80 sec

deadlift

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
12
80 sec
2
@RPE9
12
80 sec
3
@RPE9
12
80 sec
4
@RPE9
12
80 sec

shrug

4 sets

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
80 sec
2
@RPE9
8
80 sec
3
@RPE9
8
80 sec
4
@RPE9
8
80 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
80 sec
2
@RPE8
10
80 sec
3
@RPE8
10
80 sec
4
@RPE8
10
80 sec

incline bench press

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
80 sec
2
@RPE8
12
80 sec
3
@RPE8
12
80 sec
4
@RPE8
12
80 sec

fly

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
5 +
amrap
80 sec
2
@RPE10
5 +
amrap
80 sec
3
@RPE10
5 +
amrap
80 sec

dip

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
80 sec
2
@RPE8
15
80 sec
3
@RPE8
15
80 sec

triceps pushdowns

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
80 sec
2
@RPE8
10
80 sec
3
@RPE8
10
80 sec

triceps extension

3 sets

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
80 sec
2
@RPE8
12
80 sec
3
@RPE8
12
80 sec
4
@RPE8
12
80 sec

lying barbell triceps extensions

4 sets

Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
80 sec
2
@RPE8
10
80 sec
3
@RPE8
10
80 sec
4
@RPE8
10
80 sec

hack squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
80 sec
2
@RPE9
8
80 sec
3
@RPE9
8
80 sec
4
@RPE9
8
80 sec

leg press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
80 sec
2
@RPE9
8
80 sec
3
@RPE9
8
80 sec
4
@RPE9
8
80 sec

leg curl

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
20
80 sec
2
@RPE9
20
80 sec
3
@RPE9
20
80 sec
4
@RPE9
20
80 sec
5
@RPE9
20
80 sec
6
@RPE9
20
80 sec

calf raise

6 sets

Biceps

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
80 sec
2
@RPE9
8
80 sec
3
@RPE9
8
80 sec
4
@RPE9
8
80 sec

curl

4 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
80 sec
2
@RPE8
8
80 sec
3
@RPE8
8
80 sec
4
@RPE8
8
80 sec

preacher curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
80 sec
2
@RPE9
10
80 sec
3
@RPE9
10
80 sec
4
@RPE9
10
80 sec

hammer curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
80 sec
2
@RPE8
12
80 sec
3
@RPE8
12
80 sec

concentration curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
8
80 sec
2
@RPE9
8
80 sec
3
@RPE9
8
80 sec

reverse curl

3 sets