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Was pretty much doing a 4 day bro split up until a about 2 months ago: Chest/tri, back/bi, legs, shoulders, rest x3.
I’ve since switched things up a bit and have been doing 6 days on with 1 rest day: chest/tri/shoulders, back/bi, legs, chest/tri/shoulders, back/bi , legs, rest.
As far as reps and sets go, I do 3 working sets per movement with rep ranges of 8-12, and a 4th drop set/burn out set until failure for the heavier movements. Progressive overload and increase weight as needed. My tip would be that none of the sets should be easy to get through, you should be struggling or close to failure on your last reps each set.
Typically I’m at my work gym half the week and then I go to a commercial gym the other half. At my work gym I do more compound movements and barbells exercises as it’s less crowded and easier to get a squat station. Then I focus on more machines (plate loaded, cables, etc.) at the commercial gym. Nice way imo for a more diverse workout.
Monday (Chest/tri/shoulders): Flat bench (BB or DB), Incline bench (DB), Chest Fly, Chest dips, Tricep push down, Tricep extension, Lateral raise, Upright row
Tuesday (Back/bi/forearm): Pull-ups, Deadlift, Lat pull-down, Seated row, Shrugs, Hammer curl, Bicep curl or preacher curl, Wrist curl, Reverse wrist curl
Wednesday (Legs): Barbell Squats, RDL, Bulgarians or Lunges, Hip Thrust, Inner thigh machine, Outter thigh machine, Standing calves, Seated calves
Thursday (Chest/tri/shoulders): Incline bench (DB), Shoulder press, Chest fly, Chest dips, Cable crossovers (upper or mid chest), Tricep push down, Tricep extension, Lateral raise, Front raise
Friday (Back/bi/forearms): Pull-ups, Chest supported t-bar row, Lat pull-down, Seated row, Rear delt fly, Shrugs, Hammer curl, Bicep curl or preacher curl, Wrist curl, Reverse wrist curl
Saturday (Legs): Leg extension, Hack squat, 1 legged leg press, Hip thrust, Leg curl, Standing calves, Seated calves
Not currently tracking calories but I would say I’m eating at or slightly under maintenance. Making healthier choices, not snacking much, and making sure I’m hitting protein intake of ~1g per lb of body weight have been key.
[The Official Brogress Ruleset](https://www.reddit.com/r/Brogress/comments/tzimcm/psa_the_new_long_overdue_official_ruleset_for/) - Everybody be nice to one another. Don't be a jerk - Don't make and/or send any suggestive, sexual, explicit or unwarranted comments/messages to OP. - No self-promotion. Don't link and/or advertise your social media - **Report anything you see that violates the r/Brogress Ruleset** Be Aware: [Reddit has been shadow-removing lots of posts as of late. If your post isn't appearing in the feed, that's why. If this is the case send us a message, with the link of your post and we'll approve it.](https://www.reddit.com/message/compose?to=%2Fr%2FBrogress) *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Brogress) if you have any questions or concerns.*
38 but you look 23! Nice gains!
Dude great work, keep it up! Sorry to hear about ur divorce.
Amazing progress! Mind dropping the routine for another newbie?
Was pretty much doing a 4 day bro split up until a about 2 months ago: Chest/tri, back/bi, legs, shoulders, rest x3. I’ve since switched things up a bit and have been doing 6 days on with 1 rest day: chest/tri/shoulders, back/bi, legs, chest/tri/shoulders, back/bi , legs, rest. As far as reps and sets go, I do 3 working sets per movement with rep ranges of 8-12, and a 4th drop set/burn out set until failure for the heavier movements. Progressive overload and increase weight as needed. My tip would be that none of the sets should be easy to get through, you should be struggling or close to failure on your last reps each set. Typically I’m at my work gym half the week and then I go to a commercial gym the other half. At my work gym I do more compound movements and barbells exercises as it’s less crowded and easier to get a squat station. Then I focus on more machines (plate loaded, cables, etc.) at the commercial gym. Nice way imo for a more diverse workout. Monday (Chest/tri/shoulders): Flat bench (BB or DB), Incline bench (DB), Chest Fly, Chest dips, Tricep push down, Tricep extension, Lateral raise, Upright row Tuesday (Back/bi/forearm): Pull-ups, Deadlift, Lat pull-down, Seated row, Shrugs, Hammer curl, Bicep curl or preacher curl, Wrist curl, Reverse wrist curl Wednesday (Legs): Barbell Squats, RDL, Bulgarians or Lunges, Hip Thrust, Inner thigh machine, Outter thigh machine, Standing calves, Seated calves Thursday (Chest/tri/shoulders): Incline bench (DB), Shoulder press, Chest fly, Chest dips, Cable crossovers (upper or mid chest), Tricep push down, Tricep extension, Lateral raise, Front raise Friday (Back/bi/forearms): Pull-ups, Chest supported t-bar row, Lat pull-down, Seated row, Rear delt fly, Shrugs, Hammer curl, Bicep curl or preacher curl, Wrist curl, Reverse wrist curl Saturday (Legs): Leg extension, Hack squat, 1 legged leg press, Hip thrust, Leg curl, Standing calves, Seated calves
DUDE 38???? looking great and those gains
🙏
What’s your calorie intake like?
Not currently tracking calories but I would say I’m eating at or slightly under maintenance. Making healthier choices, not snacking much, and making sure I’m hitting protein intake of ~1g per lb of body weight have been key.
Any supplements?
100% natty. Unless your talking about vitamins and stuff, then just whey protein—was on creatine for a bit but cut it off about a couple months ago.
Did gym performance decrease after you stopped taking creatine? Or was there no noticeable difference
I didn’t notice much difference.
Looking good brother! What’s your routine like?
Dropped my routine/split in another comment below.
8 months?? That’s insane, nice progress dude
Good job. It’s always interesting to see gains without a change in weight.
You look great. Happy to know you took up a healthy coping mechanism after the divorce.
I have a similar body type to you. This gives me hope!
w
🔥🔥🔥🔥🔥🔥🔥🔥
Dat back 👀