The Bro Split or Body Part Split is a popular bodybuilding workout routine. It involves training one muscle group a day, such as the Back on Monday, the Chest on Tuesday, and the Legs on Wednesday.
It is a simple, easy-to-follow, and effective workout plan for developing strength and muscle.
In this article, I’ll share two Bro Split routines (5x weekly schedule), one for beginners and the other for experienced lifters.
Whether you’re male or female, follow this body part workout schedule to enhance your physical fitness and body composition.
Bro Split Workout Program Summary
| Program Goal | Build Muscle & Strength |
| Split Type | Body Parts Split |
| Program Duration | 8-12 weeks |
| Frequency | 5 days a week |
| Duration/session | 45-60 minutes |
| Target Gender | Male & Female |
| Difficulty Level | Beginner & Intermediate |
| At the bottom | |
| Alternate Plan | 5-Day Compound Workout |
Bodybuilding 5 Day Bro Split Workout Plan for Beginners
This 5-day split involves hitting the chest on day 1, legs on day 2, back on day 3, shoulders on day 4, and arms on day 5.
You’ll do four to five exercises per body part, hitting the different areas of each muscle group.
This program will bolster your foundational strength and prepare you for high-intensity training.
5x Weekly Bro Split Schedule:
- Day 1: Chest
- Day 2: Legs
- Day 3: Back
- Day 4: Shoulders
- Day 5: Arms
- Take two days off a week.
Day 1 – Chest
Start your day with the following 10-minute warm-up workout:
- Child’s Pose to Cobra: 5-6 reps
- Banded Shoulder Pass Through: 2 sets of 10 reps
- Banded Pull-apart: 2 sets of 10 reps
- Smith Machine Bench Press (no weight): 20 reps
Main Chest Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Smith Flat Bench Press | 4 | 15, 12, 10, 10 | 2-minute |
| Incline DB Bench Press | 4 | 15, 12, 10, 8 | 2-minute |
| Pec Deck Fly | 4 | 15, 12, 10, 10 | 2-minute |
| Assisted Bar Dips | 3 | AMRAP | 2-minute |
- AMRAP means as many reps as possible.
- Set the bench at a 30-45 degree angle for the inclined dumbbell press. You can also use the Hammer Strength machine to hit the upper pec region.
- Replace some exercises with others in the following weeks of the training program.
Day 2 – Legs
10-minute lower body warm-up workout:
- Leg Swings: 2 sets of 10 per side
- Standing hamstring stretch: 3 sets of 10-second stretches per leg
- Bodyweight Deep Squats: 2 sets of 15 reps
- Side Lunge Stretch: 1 set of 10 reps on each side
- Standing Unilateral Leg Curls: 1 set of 15 reps per leg
- Seated Leg Extension: 1 set of 20 reps
- Take little to no rest between exercises.
Main Leg Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Box Squats | 3 | 15-20 | 1-2 minutes |
| Machine Leg Press | 3 | 15-20 | 2-3 minutes |
| Seated Leg Curl | 3 | 15-20 | 1-2 minutes |
| DB Step-up | 2 | 10/leg | 45-second |
| Smith Reverse Lunges | 2 | 10/leg | 90-second |
| Machine Calf Raises | 3 | 15-20 | 1-2 minutes |
- Box Squats: You can also use the Smith machine to perform box or bench squats. It reduces the load on your arms and provides better stability throughout the exercise.
- Step-up: Grab one dumbbell in each hand. Step on the box alternatively. If possible, lift your knee toward your chest before returning to the floor.
- Reverse Lunges: Place the bar on your upper back and lower into a straight position, keeping your back straight and chest up. Place a towel or thick pad under the bar if needed.
Day 3 – Back
10-minute warm-up for the back:
- Low Lunge Arch: 5 reps on each side with 10-second pauses
- World’s Greatest Stretch: 5 reps with 5-second hold on each side
- Upper Body Foam Rolling (optional): 2-3 minutes
- Inverted Rows: 2 sets of 10-15 reps
- Pull-ups (self or assisted): 3 sets of 6-12
Main Back Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown (prone grip) | 2 | 15-20 | 2-minute |
| Lat Pulldown (neutral grip) | 2 | 15-20 | 2-minute |
| Seated Cable Rowing | 4 | 15-20 | 2-minute |
| One-arm Dumbbell Row | 3 | 12/side | 1-minute |
| BW Low Back Extension | 3 | 10-15 | 2-minute |
Day 4 – Shoulder
10-minute warm-up for the shoulders:
- Child Pose with Reach: 3 reps with 10-second stretch
- Banded Shoulder Pass Throughs: 2 sets of 10 reps
- Resistance Band Pull-apart: 2 sets of 10 reps
- Shoulder External Rotation: 2 sets of 10 reps on each side
- Shoulder Internal Rotation: 2 sets of 10 reps on each side
- Seated FDL Dumbbell Raises: 6-8 reps
Main Shoulder Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Smith Overhead Press | 4 | 15-20 | 2-minute |
| Dumbbell Lateral Raises | 3 | 12-15 | 2-minute |
| Rear Delt Machine Flyes | 3 | 12-15 | 2-minute |
| Shoulder Shrug | 3 | 10-12 | 1-minute |
Day 5 – Arms
You can start your arm workout without a warm-up.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Chin-ups + Bar Dips (superset) | 3 | 8-12 | 1-minute |
| Triceps Pushdown | 3 | 12-15 | 90-second |
| Overhead Triceps Extensions | 3 | 12-15 | 90-second |
| Barbell Bicep Curl | 3 | 12-15 | 2-minute |
| Preacher Curl | 3 | 12-15 | 2-minute |
| Hammer Curl | 3 | 12-15 | 2-minute |
Advanced 5 Day Bro Split Routine for Muscle & Strength Gains
The concept of bro-split is the same, but exercises difficulty, intensity, and volume will be high for experienced lifters.
This 5-day advanced single-muscle split involves performing 20-30 sets per body part.
It also includes drop-sets so you can hammer your muscle groups with more intensity.
Follow this split if you want to develop or maintain a jacked and defined body.
5x weekly body part split for experienced lifters:
- Monday: Chest
- Tuesday: Legs
- Wednesday: Back
- Thursday: OFF
- Friday: Shoulder
- Saturday: Arms
- Sunday: OFF
Monday – Chest
10-minute warm-up for chest:
- Banded Shoulder Pass Through: 2 sets of 10 reps
- Dive Bomber Push-ups: 8-10 reps
- Banded Bent-over Row: 20 reps
- 1-arm Resistance Band Reverse Fly: 10 reps on each side
- Incline Hammer Strength Chest Press (little to no weight): 20 reps
Main Chest Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 4 | 6-12 | 2-3 minutes |
| Incline Bench Press | 4 | 8-12 | 2-3 minutes |
| High to Low Cable Fly | 3 | DS* | 2-minute |
| Dumbbell Pullover | 4 | 8-12 | 90-second |
| Parallel Bar Dips | 4 | AMRAP | 2-minute |
- Cable Fly: Perform drop-sets (DS*). Start with a heavier weight and complete 5 reps, lower the weight and perform 5-6 reps, and drop some more weight and perform as many reps as possible. Ensure you use your near-maximum strength to complete all reps.
- Bar Dips: Keep your chest leaning forward to highly activate the pectoral muscles.
Tuesday – Legs
10-minute leg warm-up:
- Leg Swings: 2 sets of 10 per side
- Low Lunge Arch: 10-second stretch per side
- Standing hamstring stretch: 2 sets of 10-second stretches on each side
- Bodyweight Deep Squats: 2 sets of 15 reps
- Side Lunge Stretch: 10 reps per leg
- Standing Unilateral Leg Curls: 20-30 reps
- Seated Leg Extension: 20-30 reps
- Take little to no rest between exercises.
Main Leg Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 15, 12, 10, 4-6-8 | 2-3 minutes |
| Machine Leg Press | 3 | 15, 12, 10 | 2-3 minutes |
| Smith Reverse Lunges | 3 | 10/leg | 2-3 minutes |
| Seated Leg Curl | 4 | 15-20 | 90-second |
| Barbell Hip Thrust | 3 | 10-12 | 2-minute |
| Calf Raises | 4 | 15-20 | 90-second |
- Back Squat: Perform the last set as a drop set. Start with 80% of your 1RM, followed by 60% and 40%. For example, if your max squat is 100, start with 80 kg and perform 4 reps, reduce the weight by 20 kg and do 6 reps, and perform 8 reps with 40 kg in the last to finish.
- Calf Raises: Perform this exercise on the standing calf raise machine or hack squat machine. Lower your heels as far as possible in a controlled fashion and raise them at a normal pace. Maintain a 3-1-2-1 tempo.
Wednesday – Back
10-minute warm-up for the back:
- Low Lunge Arch: 5 reps on each side with 10-second pauses
- World’s Greatest Stretch: 5 reps with 5-second hold on each side
- Upper Body Foam Rolling (optional): 2-3 minutes
- Inverted Rows: 2 sets of 10-15 reps
- Pull-ups (self or assisted): 4 sets of 6-12
Main Back Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Pulldown (wide prone grip) | 3 | 15, 12, 4-6-8 | 2-minute |
| Pulldown (medium neutral grip) | 3 | 15, 12, 4-6-8 | 2-minute |
| Bent-over Barbell Row | 3 | 15, 12, 4-6-8 | 2-minute |
| Seated Rowing (close grip) | 3 | 15, 12, 4-6-8 | 2-minute |
| Single-arm DB Rowing | 3 | 8-10/side | 1-minute |
- Pulldown, barbell row, and seated machine row: The last set will be the dropset, as I’ve mentioned for the back squat (see above).
- Dumbbell Row: Place your knee and hand on the bench for support. This variation allows you to lift heavier dumbbells while helping you maintain the right form.
Friday – Shoulder
10-minute warm-up for the shoulders:
- Child Pose with Reach: 3 reps with 10-second stretch
- Banded Shoulder Pass Throughs: 2 sets of 10 reps
- Resistance Band Pull-apart: 2 sets of 10 reps
- Shoulder External Rotation: 2 sets of 10 reps on each side
- Shoulder Internal Rotation: 2 sets of 10 reps on each side
- Seated FDL Dumbbell Raises: 6-8 reps
Main Shoulder Workout:
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3 | 8-10 | 2-3 minutes |
| Dumbbell Lateral Raises | 3 | 12-15 | 2-minute |
| Reverse Pec Machine Fly | 3 | 12-15 | 2-minute |
| Alternating Front Raises | 3 | 12-15 | 1-minute |
| Upright Row | 3 | 12-15 | 2-minute |
| Cable Face Pull | 3 | 12-15 | 2-minute |
| Barbell Shrug | 3 | 10-12 | 90-second |
Saturday – Arms
This arm workout is based on the agonist and antagonist superset approach. If superset is challenging for you, perform all the triceps exercises first, then move to the biceps.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| 1A Chin-ups | 3 | 8-12 | 45-second |
| 1B Bar Dips | 3 | 12-15 | 45-second |
| 2A Skull Crusher | 3 | 12-15 | 45-second |
| 2B Barbell Curls | 3 | 12-15 | 45-second |
| 3A Pushdown | 3 | 12-15 | 45-second |
| 3B Preacher Curls | 3 | 12-15 | 45-second |
| 4A Seated Overhead Cable Extension | 3 | 12-15 | 45-second |
| 4B Cable Hammer Curls | 3 | 12-15 | 45-second |
Download The Bro Split Program PDF
These PDFs include the original routines. You can follow that, but if you want to go with this updated program, save this article.
Add small increments (e.g., 2.5-5 lbs) to exercises weekly or when you can complete all reps with good form. It will help you gain strength and mass over time.
Alternate Workout Programs
Frequently Asked Questions (FAQs)
Who is the 5-Day Body Part Split suitable for?
This straightforward exercise plan is more suitable for experienced lifters (at least 6 months) as it requires a solid foundation in lifting technique and recovery. Beginners can also follow it, but with fewer sets per muscle group. Whether you’re a beginner or experienced, if you want an easy-to-follow bodybuilding program, save this routine.
Can I add cardio to this Split?
Yes, you can. 10-20 minutes of low-intensity cardio (e.g., cycling, walking) after lifting is good for recovery and cooldown.
Can a 5-Day Body Part Split help with weight loss?
Yes, but weight loss primarily depends on a calorie deficit (consuming fewer calories than you burn). Pair with a balanced diet and consider adding HIIT or steady-state cardio to enhance fat loss.
Can women follow this bro-split or is it only for men?
Absolutely, women can follow this single-muscle group routine with the same benefits (muscle growth, strength, improved body composition). The structure doesn’t differ by gender.
How do I integrate core training into this routine?
Many compound lifts, such as squats, deadlifts, and overhead presses, already engage the core. Still, you can do 2-3 core exercises (like hanging knee raises, oblique chops, and cable crunches) at the end of 2-3 sessions per week.
How do I adjust this 5x weekly routine if I miss a workout?
Push the missed day to the next available day, for example, if you miss Chest on Monday, do it Tuesday and shift everything forward.
Is the one-muscle group split better than the other splits?
There’s no concrete research that shows the body-part split is better or less effective than the upper-lower split or full body. It’s all about how your muscle responds to a specific split. For me, I like to train a pair of one large and one small muscle group in a session if I want to grow size, and a full-body split if I want to build muscle and endurance simultaneously. I’ve shared various splits on this site, you can also check them out, try some of them, and see what works best for you.
