I’ve shared a simple, easy-to-follow, and effective 5 day Bro Split workout plan for strength and muscle development in this article.
Bro Split is a popular workout program that involves training one muscle group per day.
It allows you to train in an organized way and will help you build strength and mass over time.
Whether you’re a beginner or intermediate, male or female, follow this body part workout schedule to enhance your physical fitness and body composition.
What is Bro Split (Body Parts Workout Schedule)?
The Bro split (also known as body parts split or muscle group schedule) involves training one muscle group or body part a day, for example, chest on Monday, legs on Tuesday, back on Wednesday, and so on.
It is one of the famous workout programs used by numerous gym freaks around the globe for building strength and mass.
Wonder? Why is it called bro split? It’s because various YouTube fitness gurus, bodybuilding magazines, and social media influencers have previously promoted this split. However, the science-based fitness community often criticizes it for being scientifically unsound.
I think it is not as bad as some say. In the last couple of years, I’ve tried all kinds of routines, such as bro-split, full-body, PPL, and upper/lower split. Bro split was the least effective but can also be good if you design the program well and follow the program consistently.
Bro Split Workout Plan Description
Program Goal | Build Muscle and Improve Fitness |
Split Type | Body Parts Split |
Program Duration | 8-12 weeks |
Frequency | 5 days a week |
Duration/session | 45-60 minutes |
Suitable for | Men and Women |
Difficulty Level | Beginner and Intermediate |
At the bottom | |
Alternate Plan | 5 Day Compound Workout Routine |
Note: You can replace some exercises in the following weeks for better results. I’ve shared myriad exercises for each muscle group on this site; you can explore them here in this category section.
Bodybuilding 5 Day Bro Split Workout Plan for Beginners
- Monday – Chest
- Tuesday – Legs
- Wednesday – OFF
- Thursday – Back
- Friday – Shoulder
- Saturday – Arms
- Sunday – OFF
Day 1- Chest
Workout | Sets | Reps | Rest |
---|---|---|---|
Smith Machine Flat Bench Press | 4 | 15, 12, 10, 8 | 2-min |
Incline Dumbbell Bench Press | 4 | 15, 12, 10, 8 | 2-min |
Pec Deck Fly | 4 | 15, 12, 10, 8 | 90-sec |
Decline Cable Fly (Optional) | 3 | 15, 12, 10 | 2-min |
Kneeling Pushups | 3 | AMRAP | 90-sec |
- AMRAP means as many reps as possible.
- You can do the incline chest press on the machine instead of the incline dumbbell bench press. Moreover, you can also replace some exercises with another in the following weeks of the training program.
Day 2- Legs
Workout | Sets | Reps | Rest |
---|---|---|---|
Smith Back Back Squat | 3 | 20, 16, 12 | 2-3 min |
Machine Leg Press | 3 | 15, 12, 10 | 2-min |
Dumbbell Lunges | 2 | 10 x 2 | 90-sec |
Leg Curl | 3 | 12 x 3 | 90-sec |
Machine Calf Raises | 3 | 10 x 3 | 90-sec |
- You can do leg extensions, glute bridge, step-up, sumo squat, and Romanian deadlift in the upcoming weeks of training.
Day 3- Back
Workout | Sets | Reps | Rest |
---|---|---|---|
Front Lat Pulldown | 3 | 15, 12, 10 | 2-min |
Barbell Bent-over Row | 3 | 12, 10, 10 | 2-min |
Seated Cable Rowing | 3 | 12, 10, 10 | 2-min |
One-arm Dumbbell Row | 3 | 10 x 3 | 90-sec |
Day 4- Shoulder
Workout | Sets | Reps | Rest |
---|---|---|---|
SM Overhead Press | 3 | 15, 12, 10 | 2-min |
Dumbbell Front Raises | 3 | 10 x 3 | 90-sec |
Dumbbell Lateral Raises | 3 | 10 x 3 | 90-sec |
Rear Delt Machine Flyes | 3 | 10 x 3 | 90-sec |
Cable Upright Row | 3 | 10 x 3 | 2-min |
Day 5 – Arms
Workout | Sets | Reps | Rest |
---|---|---|---|
Barbell Skull Crusher | 3 | 10 x 3 | 90-sec |
Rope Pushdown | 3 | 10 x 3 | 90-sec |
Bench Dips | 3 | 10 x 3 | 90-sec |
Barbell Bicep Curl | 3 | 10 x 3 | 90-sec |
Preacher Curl | 3 | 10 x 3 | 90-sec |
Hammer Curl | 3 | 10 x 3 | 90-sec |
Advanced 5 Day Bro Split Routine To Maximize Strength
- Monday – Chest
- Tuesday – Legs
- Wednesday – Back
- Thursday – OFF
- Friday – Shoulder
- Saturday – Arms
- Sunday – OFF
Monday – Chest
Workout | Sets | Reps | Rest |
---|---|---|---|
Flat Barbell Bench Press | 3 | 8-12 x 3 | 2-min |
Incline DB Bench Press | 3 | 8-12 x 3 | 2-min |
Decline Cable Fly | 3 | 10-15 x 3 | 90-sec |
Dumbbell Pullover | 3 | 8-12 x 3 | 90-sec |
Parallel Bar Dips | 3 | AMRAP | 2-min |
Tuesday – Legs
Workout | Sets | Reps | Rest |
---|---|---|---|
Barbell Back Squat | 4 | 15, 12, 8, 6 | 2-3 min |
Machine Leg Press | 3 | 15, 12, 10 | 2-min |
Dumbbell Lunges | 2 | 10 x 2 | 90-sec |
Machine Leg Curl | 3 | 8-12 x 3 | 90-sec |
Barbell Hip Thrust | 3 | 8-12 x 3 | 90-sec |
Wednesday – Back
Workout | Sets | Reps | Rest |
---|---|---|---|
Deadlift | 3 | 8, 6, 4 | 2-3 min |
Pullups | 3 | AMRAP | 2-min |
Front Lat Pulldown | 3 | 15, 12, 10 | 2-min |
Barbell Bent-over Row | 3 | 15, 12, 10 | 2-min |
Seated Cable Rowing | 3 | 15, 12, 10 | 2-min |
Single-arm DB Rowing | 3 | 10 x 3 | 90-sec |
Friday – Shoulder
Workout | Sets | Reps | Rest |
---|---|---|---|
Overhead Press | 3 | 8-12 x 2 | 2-min |
Front Raises | 3 | 10 x 3 | 90-sec |
Bent-arm Lateral Raises | 3 | 10 x 3 | 90-sec |
Seated Rear Delt Fly | 3 | 10 x 3 | 90-sec |
Upright Row | 3 | 10 x 3 | 2-min |
Barbell Shrug | 3 | 10 x 3 | 90-sec |
Saturday – Arms
Workout | Sets | Reps | Rest |
---|---|---|---|
Skull Crusher | 3 | 10 x 3 | 1 min |
Rope Pushdown | 3 | 10 x 3 | 1 min |
Triangle Pushup | 3 | 10 x 3 | 1 min |
Dumbbell Kickback | 3 | 10 x 3 | 1 min |
Barbell Bicep Curl | 3 | 10 x 3 | 1 min |
Incline Dumbbell Curl | 3 | 10 x 3 | 1 min |
Preacher Curl | 3 | 10 x 3 | 1 min |
Hammer Curl | 3 | 10 x 3 | 1 min |