Bro-ish Split Workout Program
A 4-6 month workout program to help you build lean muscle (hypertrophy). With structured workouts, exercise breakdowns, a progress tracker, mini-lessons, and more, this plan is perfect for those who've struggled to gain muscle.
What's Included:
Quick Start Guide
Exercise Guide
Workout PlanFitness
Progress Tracker
Quick Start Guide
We outline how to utilize this plan and share our top tips to maximize your chances of success.
Exercise Guide
We break down each exercise in the plan with detailed descriptions so you can maintain proper. We also include a stretch guide for warmups and post-workout recovery.
Workout Plan
We've outlined 6-days of workouts to help you hit the major muscle groups needed to transform your physique.
Fitness Progress Tracker
This tracker focuses less on simple numbers on the scale and provides alternative ways to measure progress toward your goals. This Google doc is easily assessable online or printable.
*All files are PDFs and come in 2 sizes: Mobile Devices or Printing/Tablet.
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Yes, this plan is perfect for anyone starting out, or if you've been working out for a while and not seeing the muscle growth you want. The Bro-ish Split is easy-to-follow with exercises that can be done by beginners and intermediate gym-goes with varying levels of intensity based on the weights used.
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This plan is best suited for those with access to a gym. Access to a cable machine, bench, dumbells, Bosu Ball, leg extension/curl machine, and plates will allow you to perform the moves with ease.
If you do not have access to all of the equipment listed above or prefer a plan focused on workouts that can be done at home, we have At-Home workout plans available.
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Yes. While the plan is called the Bro-ish Split it is not only for men but is a play on the name of the traditional Bro Split workout. If you're a woman looking to build muscle, this plan can help you in your journey as well.
If you're looking for workout plans specific to your needs, we have focused plans specifically tailored for women as well in our shop.
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To see change in your body it takes time and consistency. We recommend sticking to the Bro-ish Split Workout Plan for 4-6 months to truly see results. However, during that time you should be progressively upping the weights and intensity of the exercises as you grow and get stronger.
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Safely should always come first. Always consult your healthcare provider before starting a new workout plan. If you feel pain or discomfort during an exercise, stop. Check your form and identify if the pain is coming from your joints, bones, etc.
If you need to substitute an exercise, do so. Go hard, but always listen to your body.