Ultimate 4-Day Bro Split for Maximum Muscle Growth

Program Overview

This advanced 4-day bro split is designed for serious lifters looking to maximize hypertrophy and strength. By training each muscle group with optimal volume and intensity, you'll ensure full recovery and progressive overload while incorporating advanced techniques like drop sets, slow eccentrics, and rest-pause reps.

• Training Level: Advanced
• Workout Frequency: 4 Days/Week
• Training Goal: Muscle Growth (Hypertrophy)
• Rest Between Sets: 60-90 seconds
• Tempo: Controlled negatives (3-4 sec eccentric phase)
• Progressive Overload: Increase weight or reps each week

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