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o NOW WHAT? 18
1
Q: How Many Days/Months Does This Program Take To Complete?
A: There are 12 weeks total. So that is 3 months
Q:: Can I switch some of the training day and off days around? I like to
FREQUENTLY ASKED QUESTIONS
2
Q: What about form? I'm not familiar with some of these exercises.
A: For each exercise in this program, I put links to YouTube videos of me
showing you the proper form. Some of these videos are unlisted, so you must
"copy and paste "or “click’’ on the links I shared to view them.
FREQUENTLY ASKED QUESTIONS
Q: What if my gym doesn't have the equipment for the exercise you
listed for me to do?
A: Just do another exercise that hit the muscle group in a similar fashion. For
example, if I put hack squat on there and your gym doesn't have one then do
the smith machine squat. Another example, if I say do calve raises and your
gym doesn't have a calve machine then do some toe raises on the leg press.
It's not that serious!! Just hit the muscle groups and hit them hard. Also, I put
some examples of some "alternative exercises" in the program. For example: I
gave you a choice between hammer strength or dumbbells for chest, because
a lot of gyms don’t have a variety of hammer strength equipment.
3
Q: On YouTube, you do abductor and adductor machine work in your
leg day vids. Why aren’t they on this program?
A: I did not include them because a lot of gyms don’t have those machines.
Also, you don’t have to do them for great legs. Those machines are great for
FREQUENTLY ASKED QUESTIONS
warming up or right after you finish the workout. If you want to do them, just do
3 to 4 sets of 12-15 reps before or after your leg day training (same as I do). I
put links to how to perform the exercises in the form section.
Q: How long should I be resting between sets?
A: Depends on how many reps you did. Here is what I suggest for optimal
results and intensity.
12-15 reps : 30 - 45 seconds
4
Q: Can I do close grip bench on the smith machine?
A: yes; you can pretty much do any barbell exercise on a smith machine.
However, the close grip bench is to build strength and thickness in the triceps,
so I think the free weighted version is best on that movement. You will syill get
results regardless of what you choose to do.
FREQUENTLY ASKED QUESTIONS
6
QUESTIONS?
- If your questions or concerns have not been
answered here, then please feel free to email
me at Beastmodecustoms@live.com
QUESTIONS ?
- Chris Jones
7
BRO SPLIT PROGRAM
BRO SPLIT HIGHLIGHTS
- THIS IS A FULL 12 WEEK PROGRAM
- YOU’LL TRAIN 5X A WEEK, MAKE IT HAPPEN!
- YOU’LL REST 2X A WEEK, RECOVER YOUR ASS!
- GIVE YOUR BEST EFFORT EACH WORKOUT
- REPEAT THE WORKOUT AFTER TAKING A WEEK OFF
8
WEEK 1-4 WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
10
WEEK 1-4 SUPERSET TIP: YOU CAN
SUPERSET THE TRICEPS AND
BRO ARMS
BICEP MOVEMENTS IF YOU
WANT TO GET IN AND OUT OF
THE GYM FASTER.
TRICEPS
Weighted Dips (or Close Grip Bench)- 4 sets of 6-12 reps
Cable Press down (rope or bar)- 3 sets of 8-12 reps
Skull Crusher (or Elevated Triceps Extension)- 3 sets of 8-12 reps
Cable Rope Kickbacks (or dumbbell)- 3 sets of 10 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls)- 4 sets of 6-12 reps
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 3 sets of 8-12 reps
Hammer Curl (dumbbell or rope cable)- 3 sets of 8-12 reps
High Cable Concentration Curl (one arm at a time)- 3 sets of 10 reps (each arm)
11
WEEK 5-8 WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
BRO ARMS
BICEP MOVEMENTS IF YOU
WANT TO GET IN AND OUT OF
THE GYM FASTER.
TRICEPS
Weighted Dips (or Close Grip Bench)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you
can do for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Cable Pressdown (bar or rope)- 3 sets of 8-12 reps; do a set of 15-20 reps
Skull Crusher (or Elevated Tricep Extension)- 3 sets of 8-12 reps; do a set of 15-20 reps
Cable Rope Kickbacks (or dumbbell)- 3 sets of 12 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls)- 5 sets 20-4 reps ‘’pyramid style’’ start with a weight you can do
for 15-20 reps; add weight on each set, but don’t do below 4 reps.
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 3 sets of 8-12 reps; do a set of 15-20 reps
Hammer Curl (dumbbell or rope cable)- 3 sets of 8-12 reps; do a set of 15-20 reps
High Cable Concentration Curl (one arm at a time)- 3 sets of 12 reps (each arm)
14
WEEK 9-12 WARM UP TIP: WARM UP
WITH A FEW SETS OF PEC
FLY'S ON A MACHINE JUST TO
15
WEEK 9-12 WARM UP TIP: WARM UP
WITH A FEW SETS OF LEG
LEGS EXTENSIONS TO PROMOTE
BLOOD FLOW TO THE KNEES
AND QUADS
QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 4 sets of 8-12 reps; do
drop set on the last set
Leg Press- 4 sets of 10-15 reps; do a drop set on the last set
Walking Lunges (or Step Ups)- 4 sets of 15 (each leg)
Goblet Squats (dumbbell or cable)- 3 sets of 12 reps; do a set of 15-20 reps
HAMSTRINGS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps; do a set of 15-20 reps
Lying Ham Curls (or Standing Ham Curl)- 4 sets of 15-20 reps
Seated Ham Curls- 4 sets of 15-20 reps
CALVES
Standing Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
Seated Calve Raises- 4 sets of 10-15 reps; do a drop set on the last set
TRICEPS
Weighted Dips (or Close Grip Bench)- 4 sets of 8-12 reps; do drop set on the last set
Cable Pressdown (rope or bar)- 4 sets of 15 reps
Skull Crusher or Elevated Tricep Extension- 4 sets of 15 reps
Cable Rope Kickbacks (or dumbbell)- 4 sets of 15 reps (each arm)
BICEPS
Barbell Curls (or Cable Curls) - 4 sets of 8-12 reps; do drop set on the last set
Incline Dumbbell Curls (or Standing Dumbbell Curls)- 4 sets of 15 reps
Hammer Curl (dumbbell or rope cable)- 4 sets of 15 reps
High Cable Concentration Curl (one arm at a time)- 4 sets of 15 reps (each arm)
17
CONGRATS BRO! YOU DID IT
NOW WHAT?
o You have completed the12-week program.
o Try to add more weight, reduce your rest, or attempt to get more reps
with the same weight on each exercise to make progress.
18
LINKS TO VIDEOS SHOWING PROPER FORM
CHEST EXERCISES
PEC FLY MACHINE- https://youtu.be/WMte8QiV9h8
INCLINE BENCH (BARBELL)- http://youtu.be/QeXECbti2gU
INCLINE BENCH (DUMBBELL)- http://youtu.be/C94CbFc1Ccw
INCLINE HAMMER STRENGTH PRESS- http://youtu.be/rwitVwOlJZY
HIGH CABLE CROSSOVER- http://youtu.be/Am8PfTpwiCY
INCLINE DUMBBELL FLY- https://youtu.be/wNi0AHgQn6E
FLAT BENCH (BARBELL)- http://youtu.be/JJ5iCcKzg2Q
FLAT BENCH (DUMBBELL)- http://youtu.be/EgEg9m9MJYk
HAMMER STRENGTH PRESS- http://youtu.be/dMJRp6kRI9M
DIPS (FOR CHEST)- https://youtu.be/zKCq8AgDb7A
DECLINE HAMMER STRENGTH PRESS- https://youtu.be/Nq6YMbROdAo
LOW CABLE CROSSOVER- https://youtu.be/nq6ePCvSNt8
TRICEP EXERCISES
OVERHEAD ROPE EXTENSION- https://youtu.be/38QQai2Ag9Y
ONE-ARM DUMBBELL EXTENSION- https://youtu.be/107PHewvWYY
REVERSE GRIP PRESSDOWN- http://youtu.be/-ihAmvORSyY
DIPS (FOR TRIS)- http://youtu.be/zKCq8AgDb7A
CLOSE GRIP BENCH (TRADITIONAL VERSION)- https://youtu.be/gWmbjMAkoGo
CLOSE GRIP BENCH (ADVANCED VERSION)- https://youtu.be/ZLyy_PCS58w
CABLE ROPE PRESSDOWN- http://youtu.be/YmZNLkJmhgI
CABLE BAR PRESSDOWN- https://youtu.be/Vwf9n6TwF0g
SKULL CRUSHER- https://youtu.be/6aF-Pw4Ehv8
ELEVATED TRICEP EXTENSION- https://youtu.be/Rdzaj4f-EEQ
CABLE ROPE KICKBACKS- https://youtu.be/pFouf4-r8Bk
DUMBBELL KICKBACKS- https://youtu.be/5sdiw33JZcU
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LINKS TO VIDEOS SHOWING PROPER FORM
BACK EXERCISES
WIDE GRIP PULLDOWN- http://youtu.be/_ZVxKGKXdaQ
REVERSE GRIP PULLDOWN- http://youtu.be/mWzZxSx6on4
CLOSE GRIP PULLDOWN (V-SHAPED HANDLE)- http://youtu.be/6WNZ3dTYs04
BENT OVER BARBELL ROW- http://youtu.be/ThhO8d-v8vY
SEATED CABLE ROW- http://youtu.be/XSdqG1fiCxc
CLOSE GRIP T-BAR ROW- http://youtu.be/Iw4vt9ajM-U
ONE ARM DUMBBELL ROW- http://youtu.be/1wXkxqG3kjQ
HAMMER STRENGTH ROW- https://youtu.be/1wXkxqG3kjQ?t=2m5s
DUMBBELL PULLOVER- http://youtu.be/N8TEFrCMtaQ
STRAIGHT- ARM CABLE PULLDOWN- http://youtu.be/bx9R3xPAW5g
HYPER EXTENSIONS- https://youtu.be/3tUSBoKqgrQ
FOREARMS EXERCISES
BARBELL WRIST CURL- https://youtu.be/nFVrK6jO9Yo
REVERSE WRIST CURL- https://youtu.be/51PrEm9FPJA
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LINKS TO VIDEOS SHOWING PROPER
FORM
QUAD EXERCISES
LEG EXTENSIONS- http://youtu.be/w9THXlEsIJQ
FRONT SQUATS- http://youtu.be/4RtycbSj4tw
BACK SQUATS- http://youtu.be/ISFs8Rze-6E
HACK SQUATS- http://youtu.be/CBTz_JqGkOQ
LEG PRESS- http://youtu.be/Z-L_3bCAFDU
WALKING LUNGES- http://youtu.be/lCDpmtrtYng
STEP UPS- https://youtu.be/4QpIH-5iTPU
GOBLET SQUAT (DUMBBELL)- https://youtu.be/rcXeGaK9L3M
GOBLET SQUAT (CABLE)- https://youtu.be/kQ5RvPtUZwE
HIP ADDUCTOR MACHINE- https://youtu.be/oZJdigM-eDo
HIP ABDUCTOR MACHINE- https://youtu.be/0C1YmufCkgk
HAMSTRING EXERCISES
LYING HAMSTRING CURL- http://youtu.be/neY6TvTuuTk
SEATED HAMSTRING CURL- http://youtu.be/eGaKpEXYg_8
STANDING HAMSTRING CURL- https://youtu.be/gxvdZDlZJ3A
STIFF LEG AND ROMANIAN DEADS- http://youtu.be/RYqPaYtYlaA
CALVES EXERCISES
STANDING CALVE RAISES- http://youtu.be/oYDrCWxLzS0
SEATED CALVE RAISES- http://youtu.be/umDCz2RkUF0
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LINKS TO VIDEOS SHOWING PROPER FORM
DELTOID EXERCISES
SEATED SHOULDER PRESS- https://youtu.be/52VwYfrMJjI
ARNOLD PRES- https://youtu.be/VwIomrNRCTI
PARALLEL SLED PRESS- https://youtu.be/UvqG0Ieq7zQ
FRONT RAISE (DUMBBELL)- https://youtu.be/FNhhdkiyeu8
DUMBBELL SIDE RAISE- https://youtu.be/BtveTV8GNds
CABLE SIDE RAISE- https://youtu.be/ubxhj-3LN-I
REAR DELT FLIES (DUMBBELL)- http://youtu.be/N1qUa9FtmDg
REAR DELT FLIES (REVERSE PEC MACHINE)- https://youtu.be/3t7Wewaopog
REAR DELT ROW (CABLE WITH STRAIGHT BAR)- https://youtu.be/D5T2NNcmgY8
TRAP EXERCISES
UPRIGHT ROW (CABLE OR FREEWEIGHT)- http://youtu.be/0p8H4Jr6SC0
BARBELL SHRUGS- http://youtu.be/BrleQptjlUA
DUMBBELL SHRUGS- https://youtu.be/LT0qELplS54
BICEP EXERCISES
BARBELL CURLS- http://youtu.be/oX5tKhqChO8
INCLINE DUMBBELL CURLS- https://youtu.be/iegOQXxPrNI
HAMMER CURL (DUMBBELL)- http://youtu.be/gZMzGWDPvk4
HAMMER CURL (ROPE CABLE)- https://youtu.be/ODQPIbI3Xm8
HIGH CABLE CONCENTRATION CURL- https://youtu.be/MDQbacitB-E
CABLE CURLS- http://youtu.be/tAy3GKNwQYg
STANDING DUMBBELL CURLS- http://youtu.be/gZMzGWDPvk4
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