Bro Split

Faze Three Fitness: 6-Day Bro Split Training Program (12 Weeks)

An 12-week structured muscle-building program designed to maximize hypertrophy, increase strength, and improve muscular definition through a classic bro split training approach. This plan dedicates each day to a specific muscle group, ensuring optimal volume, recovery, and progressive overload for maximum muscle growth.

With six focused training days per week, this program is ideal for those looking to build serious muscle, improve strength, and develop a well-balanced physique with targeted workouts for each muscle group.

What to Expect:

• Targeted Muscle Growth: Each day is designed to isolate and overload a specific muscle group for maximum hypertrophy.
• Progressive Overload: Workouts increase in volume and intensity every four weeks to push muscle growth and avoid plateaus.
• Strength & Definition: A mix of compound lifts and isolation exercises ensures both strength development and aesthetic muscle shaping.
• Strategic Recovery: Each muscle group gets dedicated work while allowing for proper recovery to maximize gains.
• Cardio & Conditioning: One day is dedicated to heart health, endurance, and fat-burning, keeping you lean while building muscle.

Program Structure:

• Day 1: Chest (Bench Press Variations, Dumbbell Press, Cable Flys, Machine Press)
• Day 2: Legs (Squats, Deadlifts, Bulgarian Split Squats, Hamstring Curls)
• Day 3: Arms (Barbell Curls, Close-Grip Bench, Hammer Curls, Rope Pushdowns)
• Day 4: Back (Pull-Ups, Rows, Lat Pulldowns, Deadlifts)
• Day 5: Shoulders & Traps (Overhead Press, Lateral Raises, Shrugs, Arnold Press)
• Day 6: Cardio & Core (Incline Walks, Sprints, Core Circuit, Mobility Work)

This 12-week structured plan is designed to help you build a lean, strong, and muscular physique with precise muscle-group targeting, strength progression, and conditioning. Whether you're looking to bulk up, refine your physique, or increase strength, this program delivers results.