Bro Split
Chest, back, shoulders, legs and arms each get a dedicated day. Useful if you prefer body-part focus and can train five times weekly without needing a strength-peak template.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 2 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 3 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 4 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 5 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 6 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 7 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Week 8 · Later weeks
Chest
5 exercises · 60 min
- Barbell bench press · 4 sets · 6–10 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Dumbbell fly · 3 sets · 10–15 reps
- Cable fly · 3 sets · 12–15 reps
Back
5 exercises · 65 min
- Barbell deadlift · 3 sets · 3–5 reps
- Barbell row · 4 sets · 6–10 reps
- Lat pulldown · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 10–15 reps
Shoulders
5 exercises · 55 min
- Barbell overhead press · 4 sets · 5–8 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Lateral raise · 4 sets · 12–15 reps
- Rear delt fly · 3 sets · 12–15 reps
Legs
5 exercises · 70 min
- Barbell squat · 4 sets · 6–10 reps
- Romanian deadlift · 3 sets · 8–12 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Arms
6 exercises · 50 min
- Barbell curl · 3 sets · 8–12 reps
- Skull crusher · 3 sets · 8–12 reps
- Hammer curl · 3 sets · 10–15 reps
- Triceps pushdown · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. The five-day body-part grouping is a common gym template, not a single author’s program. Set counts start at the low end of typical published ranges.