5 Day Bro Split Routine to Build a Muscular Physique w/ PDF

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 GoalBuild Muscle and Improve Fitness
Split TypeBody Parts Split
Program Duration8-12 weeks
Frequency5 days a week
Duration/session45-60 minutes
Suitable forMen and Women
Difficulty LevelBeginner and Intermediate
PDFAt the bottom
Alternate Plan5 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

5 day bro split workout for beginners
  • Monday – Chest
  • Tuesday – Legs
  • Wednesday – OFF
  • Thursday – Back
  • Friday – Shoulder
  • Saturday – Arms
  • Sunday – OFF

Day 1- Chest

WorkoutSetsRepsRest
Smith Machine Flat Bench Press415, 12, 10, 82-min
Incline Dumbbell Bench Press415, 12, 10, 82-min
Pec Deck Fly415, 12, 10, 890-sec
Decline Cable Fly (Optional)315, 12, 102-min
Kneeling Pushups3AMRAP90-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

WorkoutSetsRepsRest
Smith Back Back Squat320, 16, 122-3 min
Machine Leg Press315, 12, 102-min
Dumbbell Lunges210 x 290-sec
Leg Curl312 x 390-sec
Machine Calf Raises310 x 390-sec
  • You can do leg extensions, glute bridge, step-up, sumo squat, and Romanian deadlift in the upcoming weeks of training.

Day 3- Back

WorkoutSetsRepsRest
Front Lat Pulldown315, 12, 102-min
Barbell Bent-over Row312, 10, 102-min
Seated Cable Rowing312, 10, 102-min
One-arm Dumbbell Row310 x 390-sec

Day 4- Shoulder

WorkoutSetsRepsRest
SM Overhead Press315, 12, 102-min
Dumbbell Front Raises310 x 390-sec
Dumbbell Lateral Raises310 x 390-sec
Rear Delt Machine Flyes310 x 390-sec
Cable Upright Row310 x 32-min

Day 5 – Arms

WorkoutSetsRepsRest
Barbell Skull Crusher 310 x 390-sec
Rope Pushdown310 x 390-sec
Bench Dips310 x 390-sec
Barbell Bicep Curl310 x 390-sec
Preacher Curl310 x 390-sec
Hammer Curl310 x 390-sec

Advanced 5 Day Bro Split Routine To Maximize Strength

best 5 day bro split
  • Monday – Chest
  • Tuesday – Legs
  • Wednesday – Back
  • Thursday – OFF
  • Friday – Shoulder
  • Saturday – Arms
  • Sunday – OFF

Monday – Chest

WorkoutSetsRepsRest
Flat Barbell Bench Press38-12 x 32-min
Incline DB Bench Press38-12 x 32-min
Decline Cable Fly310-15 x 390-sec
Dumbbell Pullover38-12 x 390-sec
Parallel Bar Dips3AMRAP2-min

Tuesday – Legs

WorkoutSetsRepsRest
Barbell Back Squat415, 12, 8, 62-3 min
Machine Leg Press315, 12, 102-min
Dumbbell Lunges210 x 290-sec
Machine Leg Curl38-12 x 390-sec
Barbell Hip Thrust38-12 x 390-sec

Wednesday – Back

WorkoutSetsRepsRest
Deadlift38, 6, 42-3 min
Pullups3AMRAP2-min
Front Lat Pulldown315, 12, 102-min
Barbell Bent-over Row315, 12, 102-min
Seated Cable Rowing315, 12, 102-min
Single-arm DB Rowing310 x 390-sec

Friday – Shoulder

WorkoutSetsRepsRest
Overhead Press38-12 x 22-min
Front Raises310 x 390-sec
Bent-arm Lateral Raises310 x 390-sec
Seated Rear Delt Fly310 x 390-sec
Upright Row310 x 32-min
Barbell Shrug310 x 390-sec

Saturday – Arms

WorkoutSetsRepsRest
Skull Crusher 310 x 31 min
Rope Pushdown310 x 31 min
Triangle Pushup 310 x 31 min
Dumbbell Kickback310 x 31 min
Barbell Bicep Curl310 x 31 min
Incline Dumbbell Curl310 x 31 min
Preacher Curl310 x 31 min
Hammer Curl310 x 31 min

Download The Bro Split Program PDF


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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