gym program
Bro Split 5-Day
Overview
The bro split gets unfairly dismissed, but it has built more physiques than arguably any other programme. One muscle group per day means each session has extremely high volume concentrated on a single area — this creates a strong pump and metabolic stress that contributes to hypertrophy. The once-per-week frequency per muscle group means you need enough volume in each session to drive adaptation, so don't cut exercises short.
This programme works best for intermediates who already have a decent muscle base and want to bring up lagging body parts by dedicating an entire session to them.
Schedule
| Day | Session |
|---|---|
| Monday | Chest |
| Tuesday | Back |
| Wednesday | Shoulders |
| Thursday | Arms |
| Friday | Legs |
| Saturday / Sunday | Rest |
Warm-Up Protocol
5 minutes cardio. On each training day, perform 2 light warm-up sets on your first exercise before loading up. Include shoulder rotations before chest and shoulder days, and hip circles before leg day.
Full Programme
Day 1: Chest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 90s |
| Incline Barbell Press | 4 | 8–10 | 90s |
| Incline Dumbbell Fly | 3 | 12–15 | 60s |
| Cable Fly (high to low) | 3 | 12–15 | 60s |
| Decline Dumbbell Press | 3 | 10–12 | 60s |
| Push-Ups (to failure) | 2 | AMRAP | 60s |
Day 2: Back
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 120s |
| Barbell Row | 4 | 6–8 | 90s |
| Weighted Pull-Ups | 3 | 6–8 | 90s |
| Lat Pulldown | 3 | 10–12 | 60s |
| Seated Cable Row | 3 | 12–15 | 60s |
| Single-Arm Dumbbell Row | 3 | 12 per side | 60s |
| Straight-Arm Pulldown | 3 | 15 | 45s |
Day 3: Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Barbell Press | 4 | 6–8 | 90s |
| Dumbbell Shoulder Press | 3 | 10–12 | 60s |
| Lateral Raises | 4 | 15–20 | 45s |
| Cable Lateral Raises | 3 | 15–20 | 45s |
| Reverse Fly | 4 | 15–20 | 45s |
| Face Pulls | 3 | 20 | 45s |
| Front Raises | 2 | 12–15 | 45s |
Day 4: Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curl | 4 | 8–10 | 60s |
| Incline Dumbbell Curl | 3 | 10–12 | 60s |
| Cable Curl | 3 | 12–15 | 45s |
| Hammer Curls | 3 | 12–15 | 45s |
| Close-Grip Bench Press | 4 | 8–10 | 60s |
| Overhead Tricep Extension | 3 | 10–12 | 60s |
| Skull Crushers | 3 | 10–12 | 60s |
| Tricep Pushdown | 3 | 12–15 | 45s |
Day 5: Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 6–8 | 120s |
| Romanian Deadlift | 4 | 10–12 | 90s |
| Leg Press | 4 | 12–15 | 60s |
| Walking Lunges | 3 | 12 per leg | 60s |
| Leg Extension | 3 | 15 | 60s |
| Leg Curl | 3 | 15 | 60s |
| Standing Calf Raises | 5 | 15–20 | 45s |
| Hip Thrust | 3 | 12–15 | 60s |
Week 5–8: Volume Escalation
Add one extra set to your primary compound lift per session from week 5. In weeks 7–8, introduce rest-pause or drop sets on the final isolation exercise of each session to maximise pump and metabolic stress.
Progression
Because each muscle is only hit once per week, you have a full week to recover and should be able to add weight session to session on primary movements. Use double progression on all exercises: hit the top of the rep range before adding weight.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
The bro split is excellent for cutting — the isolation-heavy approach maintains muscle detail and the single-muscle-per-day focus means you can work intensely even with lower energy. Reduce total sets per session by 2–3 (remove one exercise per day) rather than reducing weight. Keep pump work and don't worry if strength drops slightly — volume and pump are what matter most on a cut with this style of training.
Pro Tip
Arm day is a legitimate training day, not a reward. Biceps and triceps make up a huge portion of arm size and respond well to dedicated volume. Don't skip it.