Who is the Bro Split split for?

One muscle group per day: chest, back, legs, shoulders, arms. High volume per session, one hard day per muscle each week.

How many sets per muscle per week does this give?

Around 80 working sets a week in total, which lands each major muscle in the 10–20 hard-set range that research links to growth.

Can I do this split at home?

Yes. Use the generator with "Dumbbells" or "No equipment" and pick the same split; exercises are swapped for home-friendly versions.

How long should I run it?

6–12 weeks with double progression, then regenerate a variation or change the split to keep progressing.

Bro Split 5-Day Workout Split: Routine, Sets & Reps (Free PDF)

Split

Bro Split

Sessions / week

Avg. session

42 min

Schedule

Mon · Tue · Wed · Fri · Sat

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Chest

Chest + triceps

4 exercises · ~34 min

1. Close-Grip Bench Press main

Triceps, Chest · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Diamond Push-Up, Close-Grip Push-Up, Triceps Pushdown
2. Incline Barbell Bench Press secondary

Chest, Front Delts · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Incline Dumbbell Press, Decline Push-Up, Machine Chest Press
3. Cable Chest Fly accessory

Chest · Cable

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Fly, Pec Deck, Push-Up
4. Skull Crusher accessory

Triceps · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Overhead Triceps Extension, Triceps Pushdown, Close-Grip Bench Press

Day 2

Back

Lats, upper back, biceps

5 exercises · ~44 min

1. Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Lat Pulldown, Assisted Pull-Up, Negative Pull-Up
2. T-Bar Row main

Upper Back, Lats · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Barbell Row, Chest-Supported Row, Machine Row
3. Barbell Row secondary

Upper Back, Lats · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Dumbbell Row, Chest-Supported Row, Seated Cable Row
4. Face Pull accessory

Rear Delts, Upper Back · Cable

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Band Face Pull, Rear Delt Fly, Reverse Pec Deck
5. Barbell Curl accessory

Biceps · Barbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Dumbbell Curl, Cable Curl, Band Curl

Day 3

Legs

Quads, hamstrings, glutes, calves

5 exercises · ~46 min

1. Box Squat main

Glutes, Quads · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Chair Squat, Barbell Back Squat, Goblet Squat
2. Barbell Good Morning main

Hamstrings, Glutes, Lower Back · Barbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Banded Good Morning, Barbell Romanian Deadlift, Bodyweight Hip Hinge
3. Dumbbell Reverse Lunge secondary

Quads, Glutes · Dumbbell

Sets
3

Reps
8–12 / side

Rest
90s

Effort
RPE 8

swap: Reverse Lunge, Bulgarian Split Squat, Split Squat
4. Barbell Hip Thrust secondary

Glutes · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Dumbbell Hip Thrust, Hip Thrust, Glute Bridge
5. Seated Calf Raise accessory

Calves · Machine

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Standing Calf Raise, Dumbbell Calf Raise, Single-Leg Calf Raise

Day 4

Shoulders

Delts + traps

5 exercises · ~39 min

1. Landmine Press main

Front Delts, Chest · Barbell

Sets
4

Reps
6–10 / side

Rest
120s

Effort
RPE 8

swap: Dumbbell Shoulder Press, Kettlebell Press, Overhead Press
2. Barbell Shrug secondary

Traps · Barbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Dumbbell Shrug, Upright Row, Face Pull
3. Dumbbell Lateral Raise accessory

Side Delts · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Cable Lateral Raise, Band Lateral Raise, Machine Lateral Raise
4. Rear Delt Fly accessory

Rear Delts, Upper Back · Dumbbell

Sets
3

Reps
10–15

Rest
60s

Effort
RPE 8–9

swap: Reverse Pec Deck, Face Pull, Band Pull-Apart
5. Pallof Press core

Obliques, Core · Cable

Sets
3

Reps
12–15 / side

Rest
60s

Effort
controlled

swap: Side Plank, Suitcase Carry, Russian Twist

Day 5

Arms

Biceps + triceps

5 exercises · ~46 min

1. Concentration Curl main

Biceps · Dumbbell

Sets
4

Reps
6–10 / side

Rest
120s

Effort
RPE 8

swap: Dumbbell Curl, Preacher Curl, Incline Dumbbell Curl
2. Overhead Triceps Extension main

Triceps · Dumbbell

Sets
4

Reps
6–10

Rest
120s

Effort
RPE 8

swap: Skull Crusher, Rope Pushdown, Band Triceps Extension
3. Reverse Curl secondary

Forearms, Biceps · Dumbbell

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Hammer Curl, Zottman Curl, Wrist Curl
4. Rope Pushdown secondary

Triceps · Cable

Sets
3

Reps
8–12

Rest
90s

Effort
RPE 8

swap: Triceps Pushdown, Band Triceps Extension, Overhead Triceps Extension
5. Cable Crunch core

Core · Cable

Sets
3

Reps
12–15

Rest
60s

Effort
controlled

swap: Crunch, Reverse Crunch, Hanging Knee Raise

How to progress

Double progression: hit the top of the rep range on every set, then add weight (2.5–5 %) and start from the bottom of the range.
Bodyweight moves: add reps, then slow the tempo (3 sec down), then move to a harder variation.
Deload every 6–8 weeks: same exercises, half the sets.

Notes for this plan

Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.