Foundational Fitness Programs — Instant Download
There's a reason the bro split has been the go-to for bodybuilders for decades — it works. One body part per day means maximum volume and intensity for each muscle group.
This 12-week program is built for intermediates who want to pack on size with the classic approach. Each session is dedicated entirely to one muscle group, allowing you to demolish it with high volume before a full week of recovery.
$15
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Format
PDF Download
Training Split
Bro Split (5-Day)
Experience
Intermediate
Duration
12 Weeks
Weeks 1-4
+ 2 more phases included in the full program
The program progressively increases intensity across all 12 weeks.
Here's a look at a real training day from the program.
Warmup
Shoulder Rotations
10 each direction
Light Cable Flys
15 reps
Working Sets
Flat Barbell Bench Press
4 × 8-10
Incline Dumbbell Press
4 × 10-12
Decline Dumbbell Press
3 × 10-12
Cable Flys (mid)
Squeeze
3 × 12-15
Pec Deck Machine
Drop set on last
3 × 12-15
Push-ups
Finisher
2 × To failure
Full program includes detailed workouts for all 12 weeks with progressive intensity.
Not even close. Research shows that total weekly volume matters more than frequency. If you hit a muscle hard once per week with enough sets, it grows.
We'd recommend starting with a beginner program first. The volume here is high and assumes you already know the movements and can handle the training load.
Each day targets one muscle group exclusively. This allows maximum volume and focus per session while giving each muscle a full week to recover before the next hit.
12 weeks of structured training for $15. Instant download.
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