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BRO SPLIT PROGRAM
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o FREQUENTLY ASKED QUESTIONS 2
o BRO SPLIT WEEK 1-4 9
o BRO SPLIT WEEK 5-8 12
o BRO SPLIT WEEK 9-12 15
o NOW WHAT? 18
o HOW TO PERFORM THE MOVEMENTS 19
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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 
do legs on Monday instead. 
A: Yes, you can switch the training days around. You can even train 5 days 
straight and take the weekends off. Just be sure to get all the workout done 
every week with no excuses.
Q:: How would you fit deadlifts into this program?
A: If you like to do deadlifts. I suggest throwing them in on one of the back 
days. I personally don’t do them. I like to do rack pulls. You are less likely to 
fuck up your lower back doing rack pulls. If you want to do rack pulls, take off 
the hyperextensions and throw them in. No need to do both rack pull and 
hyper extensions since they both tax the lower back. Here is a rack pull tutorial: 
https://youtu.be/CIxIqsGnWb0
Q: Is this program best for bulking or cutting?
A: This can be used for anyone. Does not matter if bulking or cutting. However, 
after every 4 weeks the intensity/volume will increase. So if you are cutting on 
this program don't do more cardio than you need to. Just do enough cardio to 
help you lose weight and track your macros very closely. You will already be 
burning a lot of calories on this plan. So doing a lot of cardio and eating too 
little will cause you to lose weight too fast. You want to diet at a nice steady 
pace when cutting as a natural lifter.
Q: Is doing this program enough to gain mass? 
A: No; you must eat in a caloric surplus if you want to grow with this program. I 
even offer affordable macro coaching if you need help with your macros, or 
you can just simple eat more. I have a series on YouTube called “eat big or 
stay small’’ showing plenty of examples of how to eat when you want grow.
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https://youtu.be/CIxIqsGnWb0
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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.
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.
Q: When should I do my cardio?
A: I feel the best time to do it is first thing in the morning with some abs, but if 
your work or life schedule doesn't allow that, then do your cardio after you 
weight train. It would be do some cardio sessions on your rest days that way 
you can be active everyday. Instead of just sitting on your ass on your non 
lifting days. I also notice I stay leaner while bulking when I do cardio on rest 
days.
Q: Should I go to failure each set?
A: Got to failure but not complete failure. What I mean is, If I tell you to perform 
and exercise for 8-12 reps. That means use a weight that's so heavy you can 
do it for 8 (no more than 12 reps) using good form. Don't try to go beyond 
failure buy doing extra forced reps and partials. Be sure to track your progress 
as well.
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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 
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
8 -12 reps : 60 - 90 seconds
6 - 8 reps : 90 -120 seconds
4 - 6 reps :120 -180 seconds
Q: When should I do abs?
A: Do them when it is most convenient for you. At least 2 times a week. I 
personally do them in the morning with cardio 3 times a week (when I’m 
cutting). I rarely touch abs when I’m bulking. My abs are already developed 
enough. 
Here is a video of a solid ab routine that I personally do that gives good insight 
on form and rep ranges to use: https://youtu.be/fuVJI2ny10o
Q: How heavy do I need to go?
A: You need to go heavy enough to reach failure within the suggested rep 
ranges. For example: If I say do seated cable rows for 8-12 reps. I'm going to 
use a 200 pounds on the weight stack because I reach failure at about 10 to 
11 reps with that weight. If I can do 13 or more reps that means I went too light 
and need heavier weight. If I'm going for 4-6 reps I would use about 240 
pounds because I can fail at about 5 reps with good form using that much 
weight. Be sure to write down the weights you use. This way you can aim to 
beat your personal best lifts and add more weight over time. Adding more 
weight/reps is how you grow.
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https://youtu.be/fuVJI2ny10o
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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.
Q: Do I do this program only once. Is it over after the 12 cycles are 
completed?
A: I want you to repeat this program at least 2 times. Each time you do this 
program again, I want you to use slightly heavier weight (even if it's only 5 
pounds added). This program fully hits the body, so all you need to do is make 
"progress" getting stronger and using heavier weights is what will make the 
muscles grow over time. If you really enjoy it and you make great progress on it 
then try doing it for a full year. If you grow tired of this program after doing it 
twice, just try another program to keep you motivated and excited to train
Q: When I do this program again for the second time. Do I start back at 
the first 4 weeks or do I begin with the intense final 4 weeks?
A: That’s a great question. You probably assume that since you already have 
completed the final 4 weeks that you need to either keep the volume/intensity 
the same or go even higher. You need to cycle off the volume/intensity just like 
your body needs to cycle off high caffeine and stimulants. You will build a 
tolerance which will make it hard for your body to make adaptations and grow. 
Also, as a natural lifter you need to make progress (hit heavier weights, get 
more reps with a certain weight, etc). You can't make progress if your volume is 
crazy high and your doing drop sets and going beyond failure almost 
everyday. The purpose of those intense last 4 weeks are to build your 
endurance and mental toughness up. This way once you go back to the first 4 
weeks it will feel like a "pussy workout" a "hippy workout'' you will blow right thru 
it andthe weights will increase with ease. Trust me! If the first 4 weeks feel ‘’too 
easy’’ that’s will make it easy to hit PR's and increase the weights your lift.
Q: What should I do on my rest day?
A: I would either stay home and catch up on sleep while catching up on some 
work at home, or I would goto the gym and do some cardio and abs for active 
recovery. Don’t add an extra day of lifting. Rest is very important!. I personally 
like to run errands and clean up my house. I hardly have time to go to the 
bank, grocery shop, read studies (to become a better trainer), so I use rest days 
to enjoy myself and maybe do things that I don’t have the time to do.
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Q: What made you decide to throw in Pyramid Sets?
A: It's conditions your central nervous system (brain) to handle more weight. 
Once you go back to the beginning of the program, your original working 
weight will feel like pussy weight and it will help you progress more smoothly.
Watch this vid here (I explain here also): http://youtu.be/RMo7KQcjaI8
Q: What are drop sets? Double Drop Sets? Triple drop sets?
A: After your last set, you immediately drop your weight by 20-30% and do 
more reps. A double drop set is the same, but you drop the weight 2 times. A 
triple drop set is the same, but you drop the weight 3 times. It’s intense!
Here is a video example of a triple drop set: https://youtu.be/96q74cnSwWA
Q: What if my gym doesn’t have a Seated Ham Curl
A: Either get a new gym membership, or just skip the movement. You can’t sub 
that movement. You can sub incline dumbbell bench for hammer strength 
because they are the same movement. But there isn’t another movement like 
the seated ham, so you can either do you or you can’t. That’s it!
Q: Why didn’t you increase the intensity much on the hyper extensions?
A: Trust me you want to do a bunch of crazy shit for your lower back.lol Take 
your time and make progress with good form. It doesn’t take much to injury 
your lower back.
Q: Should I do regular Close Grip Bench or the advanced version?
A: On the regular version, you touch your chest. The advanced version you 
don’t touch the chest. If you are new to this exercise, do it the regular way first. 
Once you’re able to rep your bodyweight at least 10 times, then try the 
advanced way. The advanced way is harder. It’s harder to stop the rep before 
touching the chest under full control.
Q: The Leg Day Is too much volume for me. I don’t even care about legs that 
much, so can I cut back on the volume?
A: yes; you can cut back on the leg volume if you want to. I designed this leg 
day perfectly. It hits every part of the legs. But if you don’t care much for legs, 
just do the squats and leg press then throw in some leg curls. Don’t just skip 
legs man!
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http://youtu.be/RMo7KQcjaI8
https://youtu.be/96q74cnSwWA
7
QUESTIONS?
- If your questions or concerns have not been 
answered here, then please feel free to email 
me at Beastmodecustoms@live.com 
- I will respond to you within 24-48 hours. 
- Be sure to make the subject title "FAQ." 
- This way I will be able to find the email 
quickly due to a lot of spam mail I receive.
- Chris Jones
QU
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?
- 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
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BRO SPLIT HIGHLIGHTS
BRO SPLIT PROGRAM
BRO SPLIT BREAKDOWN
WEEK 1-4
CHEST + TRICEPS
CHEST
Incline Bench (barbell or use smith machine)- 3 sets of 6-12 reps
Incline Bench (hammer strength press or dumbbell)- 3 sets of 6-12 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 10-12 reps
Flat Bench (barbell, dumbbell or hammer strength press)- 3 sets of 6-12 reps
Dips (or decline hammer strength press)- 3 sets of 6-12 reps
Low Cable Crossover- 3 sets of 10-12 reps
TRICEPS
Cable Press down (rope or bar)- 3 sets of 8-12 reps
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 3 sets of 8-12 reps
Reverse Grip Press down- 3 sets of 10 reps (each arm)
BACK & FOREARMS 
BACK
Wide Grip Pulldown- 3 sets of 6-12 reps
Reverse Grip Pulldown (straight bar or hammer strength machine)- 3 sets of 8-12 reps
Close Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps
Bent over Row (barbell or use smith machine)- 3 sets of 6-12 reps
Close Grip T-bar row (or close grip seated cable row)- 3 sets of 8-12 reps
One Arm Dumbbell Row (or hammer strength row)- 3 sets of 8-10 reps each arm
Dumbbell Pullover- 3 sets of 10-12 reps
Straight Arm Cable Pulldown- 3 sets of 10-12 reps
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 3 sets of 10-15 reps
Reverse Wrist Curl- 3 sets of 10-15 reps
9
WARM UP TIP: WARM UP 
WITH A FEW SETS OF PEC 
FLY'S ON A MACHINE JUST TO 
GET SOME BLOOD IN THE 
CHEST (LIGHT WEIGHT, HIGH 
REPS SET OF 15 WORK BEST)
WEEK 1-4
LEGS
QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 4 sets of 6-12 reps
Leg Press- 4 sets of 10-15 reps
Walking Lunges or Step Ups- 3 sets of 10 (each leg)
Goblet Squats (dumbbell or cable)- 3 sets of 10 reps
HAMSTRINGS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps
Lying Ham Curls (or Standing Ham Curl)- 3 sets of 8-12 reps
Seated Ham Curls- 3 sets of 8-12 reps
CALVES
Standing Calve Raises- 4 sets of 10-15 reps
Seated Calve Raises- 4 sets of 10-15 reps
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 4 sets of 6-12 reps
Arnold Pres (or parallel sled press)- 3 sets of 8-12 reps
Front Raise (dumbbell)- 3 sets of 10 reps (each arm)
Dumbbell Side Raise- 3 sets of 10 reps
Cable Side Raise- 3 sets of 10 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 10 reps
Rear Delt Row (cable with straight bar)- 3 sets of 10 reps
TRAPS
Upright Row (cable or free-weights)- 3 sets of 10 reps
Shrugs (barbell or dumbbell)- 3 sets of 10 reps
10
WARM UP TIP: WARM UP 
WITH A FEW SETS OF LEG 
EXTENSIONS TO PROMOTE 
BLOOD FLOW TO THE KNEES 
AND QUADS
WEEK 1-4
BRO ARMS 
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)
REST & PREPARE FOR WEEKS 5-8
11
SUPERSET TIP: YOU CAN 
SUPERSET THE TRICEPS AND 
BICEP MOVEMENTS IF YOU 
WANT TO GET IN AND OUT OF 
THE GYM FASTER.
WEEK 5-8
CHEST + TRICEPS
CHEST
Incline Bench (barbell or use smith machine)- 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 Bench (hammer strength press or dumbbell)- 3 sets of 8-12 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 12-15 reps
Flat Bench (barbell, dumbbell or hammer strength press)- 3 sets of 8-12 reps
Dips (or decline hammer strength press)- 3 sets of 8-12 reps
Low Cable Crossover- 3 sets of 12-15 reps
TRICEPS
Cable Press down (rope or bar)- 3 sets of 8-12 reps; do a drop set on the last set
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 3 sets of 8-12 reps; do a drop set on 
the last set
Reverse Grip Press down- 3 sets of 12 reps (each arm)
BACK & FOREARMS 
BACK
Wide Grip Pulldown- 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.
Reverse Grip Pulldown (straight bar or hammer strength machine)- 3 sets of 8-12 reps; do a set 
of 15-20 reps
Close Grip Pulldown (v-shaped handle)- 3 sets of 8-12 reps; do a set of 15-20 reps
Bent over Row (barbellor smith machine)- 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.
Close Grip t-bar row (or close grip seated cable row)- 4 sets of 10-15 reps
One Arm Dumbbell Row (or hammer strength row)- 3 sets of 12 reps (each arm)
Dumbbell Pullover- 3 sets of 12-15 reps
Straight Arm Cable Pulldown- 3 sets of 12-15 reps
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 3 sets of 10-15 reps; do a drop set on the last set
Reverse Wrist Curl- 3 sets of 10-15 reps; do a drop set on the last set 12
WARM UP TIP: WARM UP 
WITH A FEW SETS OF PEC 
FLY'S ON A MACHINE JUST TO 
GET SOME BLOOD IN THE 
CHEST (LIGHT WEIGHT, HIGH 
REPS SET OF 15 WORK BEST)
WEEK 5-8
LEGS
QUADS
Squats (front squats, back squats, hack squats, or use smith machine)- 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.
Leg Press- 4 sets of 10-15 reps
Walking Lunges (or Step Ups)- 3 sets of 12 (each leg)
Goblet Squats (dumbbell or cable)- 3 sets of 12 reps
HAMSTRINGS
Stiff Legs (or Romanian dead)- 4 sets of 6-12 reps
Lying Ham Curls (or Standing Ham Curl)- 3 sets of 8-12 reps; do a set of 15-20 reps
Seated Ham Curls- 3 sets of 8-12 reps; do a set 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
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 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
Arnold Pres (or parallel sled press)- 3 sets of 10-15 reps
Front Raise (dumbbell)- 3 sets of 12 reps (each arm)
Dumbbell Side Raise- 3 sets of 12 reps; do a drop set on the last set
Cable Side Raise- 3 sets of 12 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 12 reps
Rear Delt Row (cable with straight bar)- 3 sets of 12 reps; do a set of 15-20 reps
TRAPS
Upright Row (cable or free-weights)- 3 sets of 12 reps
Shrugs (barbell or dumbbell)- 3 sets of 10 reps; do a set of 15-20 reps
13
WARM UP TIP: WARM UP 
WITH A FEW SETS OF LEG 
EXTENSIONS TO PROMOTE 
BLOOD FLOW TO THE KNEES 
AND QUADS
WEEK 5-8
BRO ARMS 
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)
GET READY FOR THE LAST 4 WEEKS!
14
SUPERSET TIP: YOU CAN 
SUPERSET THE TRICEPS AND 
BICEP MOVEMENTS IF YOU 
WANT TO GET IN AND OUT OF 
THE GYM FASTER.
WEEK 9-12
CHEST + TRICEPS
CHEST
Incline Bench (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the last set
Incline Bench (hammer strength press or dumbbell)- 3 sets of 8-12 reps; do a set of 15-20 reps
High Cable Crossover (or Incline dumbbell fly)- 3 sets of 12-15 reps; do a drop set on the last set
Flat Bench (barbell, dumbbell or hammer strength press)- 4 sets of 8-12 reps
Dips (or decline hammer strength press)- 4 sets of 8-12 reps
Low Cable Crossover- 3 sets of 12-15 reps; do a drop set on the last set
TRICEPS
Cable Press down (rope or bar)- 4 sets of 10-15 reps
Overhead Rope Extension (or One-Arm Dumbbell Extension)- 4 sets of 10-15 reps
Reverse Grip Press down- 3 sets of 15 reps (each arm)
BACK & FOREARMS 
BACK
Wide Grip Pulldown- 4 sets of 8-12 reps; do drop set on the last set
Reverse Grip Pulldown (straight bar or hammer strength machine)- 4 sets of 10-15 reps
Close Grip Pulldown (v-shaped handle)- 4 sets of 10-15 reps
Bent over Row (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the last set
Close Grip T-bar row (or close grip seated cable row)- 4 sets of 10-15 reps
One Arm Dumbbell Row (or hammer strength row)- 4 sets of 15 reps (each arm)
Dumbbell Pullover- 3 sets of 12-15 reps
Straight Arm Cable Pulldown- 3 sets of 12-15 reps; do a double drop set on the last set
Hyper Extensions (add weight if needed)- 4 sets of 10-15 reps
FOREARMS
Barbell Wrist Curl- 4 sets of 15-20 reps
Reverse Wrist Curl- 4 sets of 15-20 reps
15
WARM UP TIP: WARM UP 
WITH A FEW SETS OF PEC 
FLY'S ON A MACHINE JUST TO 
GET SOME BLOOD IN THE 
CHEST (LIGHT WEIGHT, HIGH 
REPS SET OF 15 WORK BEST)
WEEK 9-12
LEGS
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
DELTS & TRAPS
DELTS
Seated Shoulder Press (barbell or use smith machine)- 4 sets of 8-12 reps; do drop set on the 
last set
Arnold Pres (or parallel sled press)- 3 sets of 10-15 reps
Front Raise (dumbbell)- 3 sets of 12 reps (each arm); do a double drop set on the last set
Dumbbell Side Raise- 4 sets of 15 reps
Cable Side Raise- 4 sets of 15 reps
Rear Delt Flies (dumbbell or reverse pec machine)- 3 sets of 12 reps; do a set of 15-20 reps
Rear Delt Row (cable with straight bar)- 4 sets of 15 reps
TRAPS
Upright Row (cable or freeweight)- 4 sets of 15 reps
Shrugs (barbell or dumbbell)- 4 sets of 10-15 reps; do a double drop set on the last set
16
WARM UP TIP: WARM UP 
WITH A FEW SETS OF LEG 
EXTENSIONS TO PROMOTE 
BLOOD FLOW TO THE KNEES 
AND QUADS
WEEK 9-12
BRO ARMS 
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)
NICE JOB BRO
17
SUPERSET TIP: YOU CAN 
SUPERSET THE TRICEPS AND 
BICEP MOVEMENTS IF YOU 
WANT TO GET IN AND OUT OF 
THE GYM FASTER.
CONGRATS BRO! YOU DID IT
NOW WHAT?
o You have completed the12-week program. 
o Take a de-load week or a full week off to recover.
o Go back to week ONE of the program and perform it AGAIN.
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. 
o Volume (more weight/reps) is how you grow as a natural lifter, so 
don’t be afraid to get stronger! 
18
L INKS TO V IDEOS 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
19
https://youtu.be/WMte8QiV9h8
http://youtu.be/QeXECbti2gU
http://youtu.be/C94CbFc1Ccw
http://youtu.be/rwitVwOlJZY
http://youtu.be/Am8PfTpwiCY
https://youtu.be/wNi0AHgQn6E
http://youtu.be/JJ5iCcKzg2Q
http://youtu.be/EgEg9m9MJYk
http://youtu.be/dMJRp6kRI9M
https://youtu.be/zKCq8AgDb7A
https://youtu.be/Nq6YMbROdAo
https://youtu.be/nq6ePCvSNt8
https://youtu.be/38QQai2Ag9Y
https://youtu.be/107PHewvWYY
http://youtu.be/-ihAmvORSyY
http://youtu.be/zKCq8AgDb7A
https://youtu.be/gWmbjMAkoGo
https://youtu.be/ZLyy_PCS58w
http://youtu.be/YmZNLkJmhgI
https://youtu.be/Vwf9n6TwF0g
https://youtu.be/6aF-Pw4Ehv8
https://youtu.be/Rdzaj4f-EEQ
https://youtu.be/pFouf4-r8Bk
https://youtu.be/5sdiw33JZcU
L INKS TO V IDEOS 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
20
http://youtu.be/_ZVxKGKXdaQ
http://youtu.be/mWzZxSx6on4
http://youtu.be/6WNZ3dTYs04
http://youtu.be/ThhO8d-v8vY
http://youtu.be/XSdqG1fiCxc
http://youtu.be/Iw4vt9ajM-U
http://youtu.be/1wXkxqG3kjQ
https://youtu.be/1wXkxqG3kjQ?t=2m5s
http://youtu.be/N8TEFrCMtaQ
http://youtu.be/bx9R3xPAW5g
https://youtu.be/3tUSBoKqgrQ
https://youtu.be/nFVrK6jO9Yo
https://youtu.be/51PrEm9FPJA
L INKS TO V IDEOS 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
21
http://youtu.be/w9THXlEsIJQ
http://youtu.be/4RtycbSj4tw
http://youtu.be/ISFs8Rze-6E
http://youtu.be/CBTz_JqGkOQ
http://youtu.be/Z-L_3bCAFDU
http://youtu.be/lCDpmtrtYng
https://youtu.be/4QpIH-5iTPU
https://youtu.be/rcXeGaK9L3M
https://youtu.be/kQ5RvPtUZwE
https://youtu.be/oZJdigM-eDo
https://youtu.be/0C1YmufCkgk
http://youtu.be/neY6TvTuuTk
http://youtu.be/eGaKpEXYg_8
https://youtu.be/gxvdZDlZJ3A
http://youtu.be/RYqPaYtYlaA
http://youtu.be/oYDrCWxLzS0
http://youtu.be/umDCz2RkUF0
L I N K S T O V I D E O S S H O W I N G P R O P E R F O R M 
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
22
https://youtu.be/52VwYfrMJjI
https://youtu.be/VwIomrNRCTI
https://youtu.be/UvqG0Ieq7zQ
https://youtu.be/FNhhdkiyeu8
https://youtu.be/BtveTV8GNds
https://youtu.be/ubxhj-3LN-I
http://youtu.be/N1qUa9FtmDg
https://youtu.be/3t7Wewaopog
https://youtu.be/D5T2NNcmgY8
http://youtu.be/0p8H4Jr6SC0
http://youtu.be/BrleQptjlUA
https://youtu.be/LT0qELplS54
http://youtu.be/oX5tKhqChO8
https://youtu.be/iegOQXxPrNI
http://youtu.be/gZMzGWDPvk4
https://youtu.be/ODQPIbI3Xm8
https://youtu.be/MDQbacitB-E
http://youtu.be/tAy3GKNwQYg
http://youtu.be/gZMzGWDPvk4