One muscle group per day, five days a week. This bro split workout plan keeps the focused, high-pump sessions bodybuilders love and fixes the classic weak spot: too little weekly volume for some muscles.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The 5-Day Bro Split Workouts
Pick a day below to see the full session. Each workout opens with a heavy compound lift in the 6–10 rep range, then moves to machine, cable and dumbbell work in the 10–15 range where you can train close to failure with less joint stress.
How to read “Effort”: RIR means reps in reserve. RIR 1–2 means you stop each set with one or two good reps left. If the scale is new to you, read the RPE vs RIR guide first.
Day 1: Chest & Abs
Push focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press or Machine Chest Press | 4 × 6–8 | 2–3 min | RIR 1–2 |
| 2 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front deltsSwap: Incline Machine Press | 3 × 8–10 | 2 min | RIR 1–2 |
| 3 | Weighted Dip (or Assisted Dip)Primary: lower chest · Secondary: tricepsSwap: Flat or Decline Dumbbell Press | 3 × 8–12 | 2 min | RIR 1–2 |
| 4 | Cable Fly (high to low)Primary: chest (stretch focus)Swap: Pec Deck | 3 × 12–15 | 60–90 sec | RIR 0–1 |
| 5 | Cable CrunchPrimary: absSwap: Weighted Crunch | 3 × 10–15 | 60 sec | RIR 1 |
Notes: Lean forward slightly on dips to bias the chest. If dips bother your shoulders, use the decline dumbbell press. On cable flyes, pause for a second in the stretched position. How to progress ↓
Day 2: Back & Rear Delts
Pull focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Pull-Up (weighted or assisted)Primary: lats · Secondary: bicepsSwap: Lat Pulldown | 4 × 6–10 | 2–3 min | RIR 1–2 |
| 2 | Barbell RowPrimary: mid-back, lats · Secondary: rear delts, bicepsSwap: Chest-Supported Dumbbell Row | 4 × 6–8 | 2–3 min | RIR 2 |
| 3 | Chest-Supported Dumbbell RowPrimary: mid-back, rear deltsSwap: Seated Cable Row | 3 × 10–12 | 90 sec | RIR 1 |
| 4 | Straight-Arm Cable PulldownPrimary: latsSwap: Dumbbell Pullover | 3 × 12–15 | 60–90 sec | RIR 1 |
| 5 | Face PullPrimary: rear delts · Secondary: rotator cuffSwap: Reverse Pec Deck | 3 × 12–15 | 60 sec | RIR 1 |
| 6 | 45° Back ExtensionPrimary: spinal erectors · Secondary: glutes, hamstringsSwap: Cable Pull-Through | 3 × 10–12 | 90 sec | RIR 2 |
Notes: Swap pull-ups for lat pulldowns if you cannot complete 6 strict reps. Keep the barbell row torso at about 45° and avoid jerking the weight up. How to progress ↓
Day 3: Shoulders & Traps
Delt focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Seated Dumbbell Shoulder PressPrimary: front delts · Secondary: side delts, tricepsSwap: Machine Shoulder Press | 4 × 6–10 | 2–3 min | RIR 1–2 |
| 2 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 4 × 12–15 | 60–90 sec | RIR 0–1 |
| 3 | Cable Lateral Raise (single arm)Primary: side deltsSwap: Dumbbell Lateral Raise | 3 × 12–15 | 60 sec | RIR 0–1 |
| 4 | Reverse Pec DeckPrimary: rear deltsSwap: Face Pull | 3 × 12–15 | 60 sec | RIR 0–1 |
| 5 | Dumbbell ShrugPrimary: upper trapsSwap: Barbell Shrug | 3 × 10–12 | 60–90 sec | RIR 1 |
| 6 | Hanging Knee RaisePrimary: abs, hip flexorsSwap: Captain's Chair Knee Raise | 3 × 10–15 | 60 sec | RIR 1 |
Notes: Keep lateral raises strict and controlled. If you have to swing the dumbbells up, the weight is too heavy. How to progress ↓
Day 4: Legs
Priority day| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back SquatPrimary: quads, glutes · Secondary: adductorsSwap: Hack Squat or Leg Press | 4 × 6–8 | 3 min | RIR 2 |
| 2 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift or 45° Back Extension | 4 × 8–10 | 2–3 min | RIR 2 |
| 3 | Leg PressPrimary: quads · Secondary: glutesSwap: Hack Squat | 3 × 10–12 | 2 min | RIR 1–2 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 4 × 10–12 | 90 sec | RIR 1 |
| 5 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 12–15 | 60–90 sec | RIR 0–1 |
| 6 | Standing Calf RaisePrimary: calves (gastrocnemius)Swap: Leg Press Calf Raise | 4 × 10–15 | 60–90 sec | RIR 1 |
Notes: The seated leg curl is chosen over the lying version because training the hamstrings at longer lengths produced more growth in a controlled trial. Pause 1–2 seconds at the bottom of each calf raise. How to progress ↓
Day 5: Arms & Calves
Arm focus| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Close-Grip Bench PressPrimary: triceps · Secondary: chestSwap: Close-Grip Dumbbell Press | 3 × 6–10 | 2–3 min | RIR 2 |
| 2 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 3 × 8–10 | 90 sec | RIR 1 |
| 3 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 3 × 10–12 | 90 sec | RIR 1 |
| 4 | Incline Dumbbell CurlPrimary: biceps (long head)Swap: Bayesian Cable Curl | 3 × 10–12 | 60–90 sec | RIR 1 |
| 5 | Hammer CurlPrimary: brachialis, brachioradialisSwap: Rope Cable Hammer Curl | 3 × 10–12 | 60 sec | RIR 1 |
| 6 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 3 × 12–15 | 60 sec | RIR 0–1 |
| 7 | Seated Calf RaisePrimary: calves (soleus)Swap: Bent-Knee Calf Raise on a leg press | 3 × 12–15 | 60 sec | RIR 1 |
Notes: Pair biceps and triceps moves as supersets (e.g., curl then pushdown) to save time. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
In a study of trained men, 3-minute rests produced more strength and quad growth than 1-minute rests on the same program. A systematic review concluded both short and long rests can build muscle, with a possible edge for longer rests in trained lifters. That is why the heavy compound lifts here use 2–3 minutes and the isolation work uses 60–90 seconds.
Bro Split Schedule: The Weekly Layout
The plan runs Monday to Friday with the weekend off. The order is built around overlap: muscles that assist on one day (triceps on chest day, biceps on back day) get at least 48 hours before their own session.
| Day | Main target | Also trained indirectly |
|---|---|---|
| Mon – Chest | Pecs | Front delts, triceps |
| Tue – Back | Lats, mid-back, rear delts | Biceps, forearms |
| Wed – Shoulders | Side, rear and front delts, upper traps | Triceps |
| Thu – Legs | Quads, hamstrings, glutes, calves | Lower back, core |
| Fri – Arms | Biceps, triceps | Forearms, calves (second session) |
If you need a different start day, keep the sequence and keep two rest days in the week. You can also place one rest day after legs (Mon, Tue, Wed, Thu, Sat) if Thursday legs leaves you too sore for Friday arms. The weekly workout schedule guide shows how to fit training around work shifts.
Weekly Sets per Muscle
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Chest | 13 | Close-grip bench 3 → 1.5 | ≈ 14.5 |
| Lats & mid-back | 14 | – | 14 |
| Side delts | 7 | Shoulder press 4 → 2 | ≈ 9 |
| Rear delts | 6 | Rows 7 → 3.5 | ≈ 9.5 |
| Front delts | 4 | Chest pressing 10 → 5 | ≈ 9 |
| Biceps | 9 | Pulls & rows 11 → 5.5 | ≈ 14.5 |
| Triceps | 9 | Chest & shoulder presses 14 → 7 | ≈ 16 |
| Quads | 10 | – | 10 |
| Hamstrings | 8 | Back extension 3 → 1.5 | ≈ 9.5 |
| Calves | 7 (2 sessions) | – | 7 |
Indirect sets count as half, the method that best fit the data in the Pelland 2026 meta-regression. The 2026 ACSM position stand links hypertrophy with 10 or more sets per muscle per week, and growth kept rising with more sets in an earlier meta-analysis. To bring up delts, hamstrings or calves, add two sets to their session rather than a sixth day; piling 20+ sets for one muscle into a single session mostly adds tired, low-quality sets. See sets per muscle group for more.
How to Progress: Double Progression
Stay at one weight until every set reaches the top of the rep range at the listed RIR, then add the smallest jump available (2.5 kg on barbells, 1–2 kg per dumbbell) and work back up. Example, bench press 4 × 6–8 at 80 kg: week 2 = 8, 7, 7, 6; week 3 = 8, 8, 7, 7; week 4 = 8, 8, 8, 8 → add 2.5 kg. The ACSM progression guidelines suggest a 2–10% load increase once you can do one or two reps beyond the target. Start week 1 with about 3 reps in reserve, and log every set. Isolation moves progress more slowly; adding reps at the same dumbbell still counts. More in what is progressive overload.
Deload Protocol
Plan a lighter week after week 7, then start a new 8-week block with slightly heavier starting weights. Deload earlier if your main lifts drop two sessions in a row, joints ache, or sleep and motivation slide.
In a survey of strength and physique athletes, deloads lasted about a week and were taken every 5–6 weeks on average, mostly by cutting sets and reps while keeping the same training days. This plan follows that pattern:
- Keep the same five days and exercises.
- Cut working sets roughly in half (4 sets → 2, 3 sets → 1–2).
- Keep loads about the same or slightly lighter, and stop every set at RIR 3–4.
More detail on timing is in the deload week guide.
Warm-Up
Do 5 minutes of easy cardio, then 2–3 ramp-up sets of the first exercise: an empty bar or light load for 8–10 reps, about 60% of your working weight for 5 reps, then about 80% for 2–3 reps. Later exercises need only one lighter feeder set.
What to Eat on a Bro Split
Two numbers matter most. Eat about 1.6 g of protein per kg of body weight daily: muscle gains from protein plateaued near 1.62 g/kg in a meta-analysis of 49 trials. If you want to add size, eat slightly above maintenance; a bodybuilding nutrition review suggests a 10–20% surplus with a gain of about 0.25–0.5% of body weight per week. Get your protein target from the protein calculator.
Common Bro Split Mistakes
- Treating legs as optional. Thursday is the only direct quad and hamstring session.
- Training everything to failure. A 2023 meta-analysis found little extra growth from failure versus stopping just short. Save it for the last set of isolation moves.
- Too many exercises. Seven or eight per muscle adds junk volume and pushes sessions past 90 minutes.
- No log. Without written numbers there is no progression, only pump sessions.
Bro Split Workout Plan FAQ
Can I do cardio on a bro split?
Yes. Easy cardio such as walking or cycling for 20–30 minutes fits after upper-body days or on weekends. Avoid hard intervals the day before leg day so squats and Romanian deadlifts do not suffer.
Can I do a bro split at home?
Only with enough equipment. You need adjustable dumbbells, a bench and ideally a pull-up bar and bands to replace the cable and machine moves. Without them, a full-body or upper/lower plan is easier to load properly.
Can I do a bro split in 4 days?
You can combine shoulders and arms into one day, but that session runs long and side delts tend to get shortchanged. A 4-day schedule usually works better with a torso/limbs or upper/lower layout.
Should I train abs every day on a bro split?
No. Abs recover like other muscles. Two or three focused sessions a week, such as the cable crunch and hanging knee raise in this plan, are enough alongside the bracing done on squats and rows.
Can women follow a bro split?
Yes. Men and women gain muscle at similar relative rates on the same program. Women who want more glute work can add hip thrusts at the start of arm day.
What if I miss a day?
Do the missed session the next day and push the rest of the week back by one day. Avoid skipping legs; if you must drop a session, drop arms, since biceps and triceps already get indirect work.
References
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017. pubmed.ncbi.nlm.nih.gov/27433992/
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016. pubmed.ncbi.nlm.nih.gov/26605807/
- Grgic J, et al. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: a systematic review. Eur J Sport Sci. 2017. pubmed.ncbi.nlm.nih.gov/28641044/
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009. pubmed.ncbi.nlm.nih.gov/19204579/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Refalo MC, et al. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Med. 2023. pubmed.ncbi.nlm.nih.gov/36334240/
- Maeo S, et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33009197/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
- Iraki J, et al. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019. pubmed.ncbi.nlm.nih.gov/31247944/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.