Workout of the Week #8

6-Day BRO-Split For Gainz, aka Muscular Hypertrophy

This strength training program is aimed at maximizing muscle growth, aka muscular hypertrophy training.

This training program focuses on 6 strength training workouts a week, where each workout is focused on 1 body part.

Each workout starts with the heaviest intensity exercise, followed by a moderate intensity exercise, and then progresses to a lower intensity exercise with Blood Flow Restriction (BFR) and higher repetition to maximize ‘the pump’, aka muscular swelling.

This is the 1st week of a 4-week strength training program.

Check out how to use this strength training program

Strength Training Workout Summary

Training Goal: Maximize muscle growth

Training Intensity: 30-60% 1RM , 65-75% & 75-85% 1RM

Training Exertion: near-maximum to maximum

Training Split: Muscle-group split (bro-split)

Suitable for: Intermediate to advanced

Repetitions: 4-8, 8-12 & 15-30

Training Effort: Repeated

Welcome to workout of the week number eight.

Now we look at a 6-day Bro-Split to maximize gains, and muscle building.

So what’s that training goal?

Maximizing muscular gains, also known as muscular hypertrophy.

Let’s have a look at the training variables, it’s a quote-unquote mixed method approach. What is that? We have a mix of functional hypertrophy, non-functional hypertrophy and transient hypertrophy. Functional hypertrophy, the myofibrillar hypertrophy, the non-functional hypertrophy,  the sarcoplasmic hypertrophy, and the transient hypertrophy or temporary hypertrophy, the pump.

So how does that look?

The training intensity of 75 to 85% of the 1RM for the functional hypertrophy, 65 to 70% of the 1RM  for the non-functional hypertrophy, and 30 to 60% of the 1RM for the transient hypertrophy.

The repetitions, rep ranges 4 to 8 for the functional hypertrophy, 8 to 12 for the non-functional hypertrophy, and 15 to 30 for the transient hypertrophy.

The exertion is hard to maximum, again this is the first week of a 4-we program so exertion levels are a bit lower and they work towards maximum exertion towards the end of this mesocycle. The training effort is a repeated effort.

Let’s talk exercises. It’s a bro-split, also known as a muscle group split and we work one muscle group a day, on the arm day, it’s two muscle groups on a day. We have a chest day, we have a back day, we have a shoulder day, we have a quad day, we have an arm day and a hamstring day. So the legs quads and hamstrings are separated.

The strength training exercises go from compound to isolation exercises, so we start with a compound exercise and then progress towards the isolation exercise towards the end of the workout.

What is the exercise order?

I basically just said it, we start with a heavy compound and work our way towards the lighter isolation. In this program, we also use the help of BFR, Blood Flow Restriction, for the lighter isolation exercises to promote even more transient hypertrophy or to promote an even better pump for the Bros.

Training variables, more training variables. It’s six days a week, it’s a station training, but it includes supersets, antagonistic supersets, on the arm training.

So how does it look?

Here’s our muscle building program, and we jump right into it. Right now here we are inside of our bro-split, six days a week bro-split. If you download the PDF you get a short overview of the strength training program, again 6 days a week, I would suggest to do it like this. You have workout number 1, 2, 3, 4, 5 and 6 on consecutive days, and then day number 7 is a rest day. We have the chest day first, then the back day, then the shoulder day, then the quadriceps, then arms and then hammies.

So let’s have a look at how that hypertrophy strength training program looks.

The chest day, three exercises, let’s look at it, so exercise number one is an incline bench press exercise number two is a dumbbell bench press and exercise number three are dips or a fly movement. So I leave that up to you could either do dips with BFR (blood flow restriction) or you do a fly movement which could be dumbbell flies or cable crossover. I think the cable crossover is most often an over utilized dumb exercise, but in this case it has an application because it is aimed to promote the transient hypertrophy, we have the BFR (blood flow restriction), so to promote even more transient hypertrophy. And what is special about the cable crossover is it provides the highest amount of tension towards the end of the movement, meaning when you bring your knuckles together or you even cross it over the muscle is most shortened, which promotes even more transient hypertrophy and accumulation of blood in the muscle so in that case we can put the cable crossover into the program. So most complex exercise first and least complex exercise last, we have our tempo specified here. Important then, if we look at the set and rep scheme, so our first strength exercise is more at higher intensities, in this case 75% of the 1RM, three set of eight, our second strength exercise is at 12 repetitions, three sets of 12 at 65% 1 RM, and then our BFR (blood flow restriction), we do 20 repetitions with 30% of the 1 RM.

And you can see that that structure remains pretty much the same for the next workouts meaning on our back day we do similar strength training, we start with the bent over row, as the most complex exercise progress to Pull-Ups and then we go to the dumbbell Pullover, with BFR, if you’re very sharp and you want to take me up on that you say, now you said the cable crossover is a good exercise because it provides the most tension at the end of the movement and the dumbbell pullover is exactly the opposite the most tension is produced at the bit beginning of the movement when the muscles are most stretched, not most shortened. So if you want to be precise you could use another dumb exercise which is the straight arm lat pulldown, so you stand in front of a machine and then have straight arms and pull, the pull the bar down towards your hip, that also promotes the highest tension when the muscle is shortest. So first exercise 3 sets of 8 repetitions at 75% 1 RM, the next strength exercise 3 sets of 12 repetitions at 65% 1 RM, and the last exercise 3 sets of 20 repetitions at 30% of the 1 RM.

And we go to our shoulders, the same here. Same set-up, the most complex shoulder exercise first, the shoulder press, followed by the upright row and then we have either lateral raises for the side delts or bent over raises for the rear delts, and we use the BFR. The same set at rep scheme, 3 sets of 8 repetitions at 75% 1RM for our complex exercise, the most complex exercise, 3 sets of 12 repetitions at 65% 1RM for our second strength exercise and 3 sets of 20 repetitions at 30% 1 RM for our last BFR supported exercise.

The quad day in this program six days a week muscle building program, we divide, we separated quads and hamstrings, so this is quads, and same here most complex exercise the front squat we do 3 sets of 8 repetitions at 75% 1RM, the next one the single-legged leg press, 3 sets of 12 repetitions at 65% 1 RM and then we do leg extensions with the BFR, 3 sets of 20 repetitions at 30% of the

1 RM.

Now we go to our arms, I said it the beginning we use complexes, antagonistic supersets, how does it look? We have 3 complexes, or antagonistic supersets, the arms are a fairly small muscle group, so now I’ve done 3 antagonistic complexes, but I reduced it to two sets per complex. So that we have the same amount of sets as in the other hypertrophy workouts. Anyway, so first antagonistic complex is the most complex exercises, the barbell curl and the skull crusher, the next one is the incline dumbbell curl and the overhead extension, and the last one is the dumbbell concentration curls. I will correct it in the strength training program pdf, so once that video goes live and you download the program you have the glitch in this video, but you have the correct strength training program pdf, and the dumbbell Kickbacks and they are supposed to be done with BFR.  so again there’s a mistake here once you download that program you will get the correct strength training program pdf the way it was intended in the Excel file, which is the 4-week strength training program, it is correct, I know that but I made a mistake by transferring it into this program. At least the set and rep structure is correct, we do two sets of 8 repetitions at 75% 1 RM for the complex version, two sets of 8 repetitions at 75% 1 RM for our most complex, 2 sets of 12 repetitions at 65% 1 RM for our dumbbell incline curls and the dumbbell triceps overhead extensions, and we do 2 sets of 20 repetitions at 30% 1 RM for our dumbbell concentration curl with BFR and our dumbbell triceps kickbacks with BFR.

And that brings us to day number six, the hammies, the hamstrings. So three exercises, a station training. Hamstring exercise number one, the most complex exercise, the RDL, exercise number two we have the hamstring curls and exercise number three with the BFR is the single-legged hamstring curls. And the difference is you know that by now the most complex exercise 3 sets of 8 repetitions with 75% 1 RM, the next one 3 sets of 12 repetitions with 65% 1 RM and the BFR (blood flow restriction) supported exercise 3 sets of 20 repetitions with 30% 1 RM.

This is the first week of a four week program and if you download the PDF you get the glossary, you can read a bit about myself, if you haven’t done that already, you see some testimonials of my athletes and former colleagues or colleagues, and the 4 week customizable program is in the membership area, which you can download.

Let’s finish off that presentation. So what are the next steps? Number one first step, I go back into the PDF and correct the exercises for the arm day, so but then it’s up to you the next step is you download the correct program you join the membership if you want to try out the four we customizable program and if you like the video please subscribe and give it a like I see you in the next week when we have workout of the week number nine.