Bro Split workout split
One major muscle group per day: chest, back, shoulders, arms and legs.
- Training days5 per week
- LevelIntermediate
- Best forBodybuilding-style volume, one muscle group per day
- Cycle length7 days
The classic bodybuilding split gives each muscle group its own day. Sessions are focused and allow a lot of volume for one area, with a full week of recovery before it is trained again.
The main drawback is frequency: each muscle is trained once a week. Many lifters still grow well on it, especially when sessions are hard and close to failure.
Example week
MonChest
TueBack
WedShoulders
ThuArms
FriLegs
SatRest day
SunRest day
PushPullLegs / lowerUpperFull bodyConditioningRest
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Chest
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 6-8 |
| Incline dumbbell press | 4 | 8-10 |
| Machine chest press | 3 | 10-12 |
| Cable fly | 3 | 12-15 |
| Dips | 3 | to near failure |
Back
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| Pull-up | 4 | 6-10 |
| Barbell row | 4 | 8-10 |
| Single-arm dumbbell row | 3 | 10-12 |
| Straight-arm pulldown | 3 | 12-15 |
Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Seated overhead press | 4 | 6-8 |
| Dumbbell lateral raise | 4 | 12-15 |
| Rear delt fly | 4 | 12-15 |
| Upright cable row | 3 | 10-12 |
| Barbell shrug | 3 | 10-12 |
Arms
| Exercise | Sets | Reps |
|---|---|---|
| Close-grip bench press | 3 | 6-8 |
| Barbell curl | 3 | 8-10 |
| Overhead triceps extension | 3 | 10-12 |
| Incline dumbbell curl | 3 | 10-12 |
| Triceps pushdown | 3 | 12-15 |
| Hammer curl | 3 | 12-15 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 6-8 |
| Leg press | 4 | 10-12 |
| Romanian deadlift | 3 | 8-10 |
| Leg extension | 3 | 12-15 |
| Lying leg curl | 3 | 10-12 |
| Standing calf raise | 4 | 10-15 |
Pros and cons
Pros
- Very focused, pump-heavy sessions
- Lots of variety per muscle
- Easy to follow
Cons
- Each muscle only once a week
- A missed day means a muscle goes untrained for two weeks
What happens if you miss a day?
In the Repshift tracker, a missed session moves to the next day and the rest of the 7-day cycle follows. Nothing is lost; your week simply extends by a day.