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Broscience: The Workout

This document provides a 6-day per week workout program focused on building size and strength. Each day targets a different muscle group, such as chest/triceps on Monday and back on Tuesday. Each exercise lists sets and reps to perform with increasing weight each week. The goal is consistent progression in weight or reps over time in order to force muscle growth. Abs should be done before each workout.

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238 views

Broscience: The Workout

This document provides a 6-day per week workout program focused on building size and strength. Each day targets a different muscle group, such as chest/triceps on Monday and back on Tuesday. Each exercise lists sets and reps to perform with increasing weight each week. The goal is consistent progression in weight or reps over time in order to force muscle growth. Abs should be done before each workout.

Uploaded by

api-213459945
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Broscience: The Workout

Here it is fuck facesthe ultimate guide to becoming Swolebraham Lincoln, Gandhi


Cut, and Jesus Lean.
This is a six-day split (Monday-Saturday). Do abs before every workout, I
dont give a shit what you do for themjust do them. Dont touch a fucking
weight on Sunday; youre going to be sore as a motherfucker. The goal is to
increase your size and strength. Fuck being a pussy; just lift whatever you
have in front of yourself. Every week you will perform each workout as heavy
as possible. After the first week, you have to increase either the number of
reps or the weight of every set for every workout for every fucking day. The
emphasis is on progressionif you force yourself to lift more reps or more
weight every week you will force yourself to grow. Now for the only thing
you really fucking care about, the workout
Monday: Chest/Tris
Barbell Bench Press
205x10
225x5
265x5
285x3
DROPSET- 315x1, 225x4, 135x8
Barbell Incline Bench Press
135x10
185x6
205x4
DROPSET- 245x3 negative reps, 185x2, 135x8
Barbell Decline Bench Press
185x10
225x6
245x5
DROPSET- 245x2, 185x5, 135x7
Incline Dumbbell Fly
40x15
50x8
60x4
DROPSET- 60x6, 40x6, 20x10
Dips (very little rest between these setsits fucking bodyweight you bitch)
18
12
10
Flat Dumbbell Fly
40x10
55x6
60x4
DROPSET- 50x6, 30x4, 20x8
Cable Fly Crossovers

50x12
70x12
110x6
90x4
50x15
French Press/Dumbbell Pullover (superset)
50x12/50x6
60x9/60x5
70x4/70x3
Close Grip Bench Press
135x6
135x5
135x4
Tuesday: Back
Deadlifts
245x6
335x2
385x1
405x1
Lat Pull-down wide grip (superset pull-ups with the first three sets)
210x8
250x8
290x8
DROPSET- 290x8, 210x8, 150x10
Barbell Bent over rows
185x15
225x10
245x6
DROPSET- 295x4, 225x4, 135x10
Lat Pull-down V-bar
170x10
2301x10
250x10
DROPSET- 250x10, 250x10, 230x10
Wide Grip Seated Row/Cable Pullovers with Rope (superset)
170x10/110x10
190x8/150x8
250x6/190x6
305x4/210x4
1 Arm Dumbbell Row/ V-Grip Seated Row (superset)
50x10/130x10
60x8/170x8
85x6/210x6
120x4/230x4

Wednesday: Legs
Barbell Squats
135x20
205x10
225x8
275x4
335x2
DROPSET- 315x2, 225x6, 135x12
Barbell Front Squats
135x10
175x6
185x5
DROPSET- 205x3, 135x6, 135x3
Leg Press (lower your feet, emphasis on quads here)/Seated Calf Raise (superset)
180x25/90x25
360x20/140x25
540x10/180x10
DROPSET- 450x12, 360x10, 180x15/DROPSET- 220x6, 180x7, 90x12
Walking Barbell Lunges (fuck if I know how many steps Im taking, just walk fucker)
115lbs
135lbs
135lbs
155lbs
Leg Extensions/Seated Calf Raisesagain (superset)
135x20/140x20
180x12/140x16
DROPSET- 225x8, 180x10, 135x16/ 140x12, 90x15, 90x8
Thursday: Shoulders
Barbell Seated Military Press
135x10
185x6
205x6
205x4
DROPSET- 225x3 negative reps, 185x3, 135x4
Seated Dumbbell Military Press
65x8
70x7
75x7
DROPSET- 85x2, 60x8, 45x12
Dumbbell Lateral Raises
20x15
35x12
40x10
50x8

DROPSET- 50x7, 35x7, 25x10


Dumbbell Front Raises
40x22
50x18
55x14
DROPSET- 65x8, 45x12, 30x24
Cable Reverse Fly
30x20
70x12
70x7
90x4
DROPSET- 90x4, 70x4, 30x12
Barbell Shrug
315x14
365x12
405x10
455x6
DROPSET- 455x6, 315x12, 225x16
Bent Over Dumbbell Reverse Fly/45lb Front Plate Raise (superset)
30x12/14
40x12/12
DROPSET- 40x10, 30x12, 25x20
Friday: Arms
Alternating Seated Dumbbell Curls
50x24
60x14
65x14
70x8
DROPSET- 75x4, 45x20, 25x22
Barbell Curl
95x15
115x7
135x4
155x2
DROPSET- 155x1, 135x2, 95x10
Close-Grip Preacher Curl
115x8
135x5
135x4
DROPSET- 115x3, 95x4, 75x8
Reverse-Grip Preacher Curl
45x12
65x10
85x6
DROPSET- 65x4, 45x10, 25(just the bar)x20

Straight Bar Tricep Push Down


150x12
230x8
230x6
DROPSET- 230x6, 210x8, 110x18
Rope Tricep Push Down (kneeling)
110x15
110x12
130x10
DROPSET- 130x10, 110x10, 90x8
French Press/Rope Overhead Tricep Extension (superset)
55x10/110x15
65x8/150x10
75x6/150x8
DROPSET- 45x10, 55x8, 65x6
Saturday: Legs
Front Squat
135x11
175x7
185x6
DROPSET- 205x4, 135x7, 135x4
Deadlifts
245x10
275x10
315x4
385x2
405x2
425x1
Leg Press/Seated Calf Raise (superset)
180x27/90x27
360x22/140x27
540x12/180x12
DROPSET- 450x14, 360x12, 180x17/DROPSET- 220x8, 180x9, 90x16

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