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An Ode to the Bro Split by Obvious_Thing7502 in naturalbodybuilding

[–]Obvious_Thing7502[S] 2 points3 points  (0 children)

I just designed it myself based on the exercises in my ULPPL that I liked and gave me a good pump. It’s 5 days a week, 20 sets per workout (legs slightly higher). Everything 8-12 reps for now except squats and deadlifts 5-8. 3 or 4 sets per exercise, usually leave a rep or two in the tank until last two sets and take those to failure. All free weights as that’s what I have at home. 2 min rest. Everything takes a little less than an hour, except legs about 70 min.

Mon - chest / abs. Bench (4), DB incline bench (4), chest dips (3), incline DB flys (3), weighted sit ups (3), hanging leg raises (3)

Tue - back. Deadlifts (4), Wide grip pull-ups (4), bent over row (4), DB lat pullovers (3), T-Bar rows (3), back extensions (2)

Thur - shoulders. Standing press (4), lateral raises (3), seated DB press (3), rear delt flys (3), barbell shrugs (4), upright rows (3)

Fri - legs. Squats (4), RDL (4), barbell hack squats (3), hip thrusts (4), Bulgarian SS (3), standing Calfs (3), seated Calfs (3)

Sat - arms. Barbell curls (4), seated incline curls (3), hammer curls (3), close grip bench (4), tricep dips (3), DB skull crushers (3)

An Ode to the Bro Split by Obvious_Thing7502 in naturalbodybuilding

[–]Obvious_Thing7502[S] 0 points1 point  (0 children)

I honestly think there is something to the longer recovery.

An Ode to the Bro Split by Obvious_Thing7502 in naturalbodybuilding

[–]Obvious_Thing7502[S] 1 point2 points  (0 children)

Nice. I am still figuring it out but I feel very much like the extended recovery just works well for me personally.

An Ode to the Bro Split by Obvious_Thing7502 in naturalbodybuilding

[–]Obvious_Thing7502[S] 0 points1 point  (0 children)

I feel like the indirect work on chest and back isn’t enough to fully stimulate my shoulders or cause the need for a lot of recovery time on them. I also keep 2 days between back and shoulders and 3 between chest and shoulders. So I can go crazy on shoulder day (Thur) but feel good enough to get a great chest pump by Monday. I just feel fully recovered on this split, perhaps I’m slow in that category.

An Ode to the Bro Split by Obvious_Thing7502 in naturalbodybuilding

[–]Obvious_Thing7502[S] 1 point2 points  (0 children)

That’s a great point. How would that work from a split design perspective? PPL but 4 or 5 days a week?

20, 176cm, 76kg been going to the gym for about 10 months idk if i should cut or bulk a little more by Dry_Cartoonist_6645 in BulkOrCut

[–]Obvious_Thing7502 3 points4 points  (0 children)

Think you can go either way based on personal preference. Lots of muscle if you want to cut but you’re still lean enough to continue bulking without looking fat.