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Bro Split Workout

A Bro Split workout is a popular bodybuilding training regimen that focuses on working different muscle groups on separate days of the week. Typically, each major muscle group—such as chest, back, shoulders, arms, and legs—has its own dedicated day. This approach allows for intense, high-volume workouts that aim to thoroughly fatigue the target muscles, promoting hypertrophy and strength gains. The Bro Split is ideal for those looking to maximize muscle growth and can commit to training 5-6 days a week. While it provides ample time for muscle recovery between sessions, it may not be as time-efficient for those with limited schedules.

Bro Split 1: Classic
Frequency: 5 days a week (e.g., Monday to Friday

Day 1: Chest

  1. Bench Press – 4 sets of 8-12 reps

  2. Incline Dumbbell Press – 4 sets of 10 reps

  3. Cable Flyes – 4 sets of 12 reps

  4. Push-Ups – 3 sets of 15 reps

Day 2: Back

  1. Deadlifts – 4 sets of 6-8 reps

  2. Bent Over Rows – 4 sets of 10 reps

  3. Lat Pulldowns – 4 sets of 12 reps

  4. Seated Rows – 4 sets of 12 reps

Day 3: Shoulders

  1. Overhead Press – 4 sets of 8-12 reps

  2. Lateral Raises – 4 sets of 15 reps

  3. Front Raises – 3 sets of 15 reps

  4. Rear Delt Flyes – 3 sets of 15 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 10 reps

  2. Tricep Dips – 4 sets of 12 reps

  3. Hammer Curls – 4 sets of 12 reps

  4. Skull Crushers – 4 sets of 12 reps

Day 5: Legs

  1. Squats – 4 sets of 8-12 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Bro Split 3: Powerbuilding
Frequency: 5 days a week (e.g., Monday to Friday)

Day 1: Chest

  1. Bench Press – 5 sets of 5 reps

  2. Incline Dumbbell Press – 4 sets of 8 reps

  3. Chest Dips – 4 sets of 10 reps

  4. Cable Flyes – 4 sets of 12 reps

Day 2: Back

  1. Deadlifts – 5 sets of 5 reps

  2. Barbell Rows – 4 sets of 8 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Seated Cable Rows – 4 sets of 12 reps

Day 3: Shoulders

  1. Overhead Press – 5 sets of 5 reps

  2. Lateral Raises – 4 sets of 12 reps

  3. Front Raises – 3 sets of 12 reps

  4. Face Pulls – 4 sets of 15 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 8 reps

  2. Skull Crushers – 4 sets of 10 reps

  3. Hammer Curls – 4 sets of 12 reps

  4. Tricep Dips – 4 sets of 12 reps

Day 5: Legs

  1. Squats – 5 sets of 5 reps

  2. Leg Press – 4 sets of 10 reps

  3. Hamstring Curls – 4 sets of 12 reps

  4. Calf Raises – 4 sets of 15 reps

Bro Split 5: Functional Bodybuilding
Frequency: 5 days a week (e.g., Monday to Friday)

Day 1: Chest

  1. Bench Press – 4 sets of 8-10 reps

  2. Dumbbell Flyes – 4 sets of 12 reps

  3. Push-Ups – 4 sets of 15 reps

  4. Cable Crossovers – 4 sets of 15 reps

Day 2: Back

  1. Pull-Ups – 4 sets of 8-10 reps

  2. Deadlifts – 4 sets of 6-8 reps

  3. Seated Rows – 4 sets of 10 reps

  4. Lat Pulldowns – 4 sets of 12 reps

Day 3: Shoulders

  1. Overhead Press – 4 sets of 8-10 reps

  2. Arnold Press – 4 sets of 10 reps

  3. Dumbbell Lateral Raises – 4 sets of 15 reps

  4. Rear Delt Flyes – 4 sets of 15 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 10 reps

  2. Tricep Dips – 4 sets of 12 reps

  3. Hammer Curls – 4 sets of 15 reps

  4. Tricep Pushdowns – 4 sets of 15 reps

Day 5: Legs

  1. Squats – 4 sets of 8-10 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Leg Press – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Bro Split 2: Advanced
Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Chest

  1. Flat Bench Press – 4 sets of 6-8 reps

  2. Incline Bench Press – 4 sets of 8-10 reps

  3. Decline Bench Press – 4 sets of 10 reps

  4. Chest Flyes – 4 sets of 12 reps

Day 2: Back

  1. Deadlifts – 4 sets of 6 reps

  2. Pull-Ups – 4 sets of 8-10 reps

  3. T-Bar Rows – 4 sets of 10 reps

  4. Single Arm Rows – 4 sets of 12 reps

Day 3: Shoulders

  1. Military Press – 4 sets of 8 reps

  2. Arnold Press – 4 sets of 10 reps

  3. Dumbbell Lateral Raises – 4 sets of 15 reps

  4. Upright Rows – 4 sets of 12 reps

Day 4: Arms

  1. Preacher Curls – 4 sets of 10 reps

  2. Tricep Pushdowns – 4 sets of 12 reps

  3. Concentration Curls – 4 sets of 12 reps

  4. Overhead Tricep Extensions – 4 sets of 12 reps

Day 5: Legs

  1. Squats – 4 sets of 8-10 reps

  2. Romanian Deadlifts – 4 sets of 12 reps

  3. Leg Curls – 4 sets of 15 reps

  4. Seated Calf Raises – 4 sets of 20 reps

Day 6: Abs and Core

  1. Plank – 4 sets of 1 minute

  2. Russian Twists – 4 sets of 20 reps per side

  3. Hanging Leg Raises – 4 sets of 15 reps

  4. Bicycle Crunches – 4 sets of 20 reps per side

Bro Split 4: Strength and Hypertrophy
Frequency: 5 days a week (e.g., Monday to Friday)

Day 1: Chest

  1. Bench Press – 4 sets of 6-8 reps

  2. Dumbbell Flyes – 4 sets of 12 reps

  3. Incline Press – 4 sets of 8-10 reps

  4. Push-Ups – 3 sets of 15 reps

Day 2: Back

  1. Deadlifts – 4 sets of 6 reps

  2. Pull-Ups – 4 sets of 10 reps

  3. Bent Over Rows – 4 sets of 8 reps

  4. Lat Pulldowns – 4 sets of 12 reps

Day 3: Shoulders

  1. Military Press – 4 sets of 8 reps

  2. Dumbbell Shoulder Press – 4 sets of 10 reps

  3. Side Lateral Raises – 4 sets of 15 reps

  4. Rear Delt Flyes – 4 sets of 12 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 8 reps

  2. Tricep Extensions – 4 sets of 10 reps

  3. Dumbbell Curls – 4 sets of 12 reps

  4. Tricep Kickbacks – 4 sets of 15 reps

Day 5: Legs

  1. Squats – 4 sets of 8-10 reps

  2. Leg Press – 4 sets of 12 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Bro Split 6: High Volume

Frequency: 6 days a week (e.g., Monday to Saturday)

Day 1: Chest

  1. Bench Press – 5 sets of 8-12 reps

  2. Incline Dumbbell Press – 4 sets of 10 reps

  3. Decline Bench Press – 4 sets of 10 reps

  4. Cable Flyes – 4 sets of 15 reps

Day 2: Back

  1. Deadlifts – 5 sets of 6-8 reps

  2. Bent Over Rows – 4 sets of 8-10 reps

  3. Lat Pulldowns – 4 sets of 10 reps

  4. Single Arm Dumbbell Rows – 4 sets of 12 reps

Day 3: Shoulders

  1. Military Press – 5 sets of 8-12 reps

  2. Dumbbell Shoulder Press – 4 sets of 10 reps

  3. Lateral Raises – 4 sets of 15 reps

  4. Upright Rows – 4 sets of 12 reps

Day 4: Arms

  1. Barbell Curls – 4 sets of 8-12 reps

  2. Tricep Pushdowns – 4 sets of 10 reps

  3. Dumbbell Curls – 4 sets of 12 reps

  4. Skull Crushers – 4 sets of 12 reps

Day 5: Legs

  1. Squats – 5 sets of 8-10 reps

  2. Leg Press – 4 sets of 15 reps

  3. Hamstring Curls – 4 sets of 15 reps

  4. Calf Raises – 4 sets of 20 reps

Day 6: Abs and Core

  1. Plank – 4 sets of 1 minute

  2. Russian Twists – 4 sets of 20 reps per side

  3. Hanging Leg Raises – 4 sets of 15 reps

  4. Bicycle Crunches – 4 sets of 20 reps per side

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