FITNESS PROGRAM SIMPLIFIED | BRO SPLIT

FITNESS PROGRAM SIMPLIFIED | BRO SPLIT
Monday: Upper Body Push
We'll start the week strong with upper body push exercises. These will target your chest, shoulders, and triceps.
1. **Bench Press** – 3 sets of 10 reps
2. **Overhead Shoulder Press** – 3 sets of 12 reps
3. **Tricep Dips** – 3 sets of 15 reps

Tuesday: Lower Body
Don’t skip leg day! This day will focus on building strong and powerful legs.
4. **Squats** – 4 sets of 8 reps
5. **Lunges** – 3 sets of 12 reps per leg
6. **Leg Press** – 3 sets of 10 reps

Wednesday: Rest Day
This is your day to recover. Rest days are when your muscles repair and grow, so take it seriously. Hydrate, eat well, and maybe do some light stretching.

Thursday: Upper Body Pull
Next up, we'll focus on our back and biceps with pull exercises.
7. **Deadlifts** – 3 sets of 8 reps
8. **Pull-Ups** – 3 sets of 10 reps (use assisted machine if needed)
9. **Barbell Rows** – 3 sets of 12 reps

Friday: Full Body
Let’s hit every major muscle group to end the week strong.
10. **Clean and Press** – 3 sets of 8 reps
11. **Kettlebell Swings** – 3 sets of 15 reps
12. **Plank Rows** – 3 sets of 12 reps per side

Saturday and Sunday: Rest Days

Disclaimer
I'm just a man!
I'm not a doctor.
I'm not your doctor.
I don't pretend to be a doctor.
Do your own research and talk to a licensed health care professional.