I’ve made an ultimate 5-day Dumbbell Bro Split which outlines the number of reps, sets, and rest properly and helps you train in an organized way.
The bro split involves training one muscle group per day. It allows you to focus on every muscle group separately and build a strong and symmetrical body.
Those looking for an easy-to-follow and effective dumbbell workout plan to build muscle and strength can try this split.
Program Summary
| Split Type | Bro Split (One Muscle Per Day) |
| Equipment Needed | Dumbbells Only |
| Sessions per Week | 5 (Mon – Chest, Tue – Legs, Wed – Back, Fri- Shoulder, Sat – Arms) |
| Duration Per Session | 30-45 minutes |
| Program Goal | Build Strong & Aesthetic Body |
| Program Duration | 8-10 Weeks |
| Experienced Required | Beginner to Intermediate |
| Target Gender | Male and Female |
The Best 5 Day Dumbbell Only Bro Split for Building Muscle & Strength
- Day 1: Chest
- Day 2: Legs
- Day 3: Back
- Day 4: Shoulders
- Day 5: Arms
- 2 days off during the week.
You can change the order (swap muscle groups) according to your needs. For example, you can train your Back on day 1, Chest on day 2, and Legs on day 3.
Day 1 – Chest
Perform 2 sets of standing chest openers for 10 seconds, 2 sets of 15-second jumping jacks, and two sets of 10 dive bomber push-ups to increase blood flow and prepare your chest for weight training.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | 3-4 | 12-15 | 1.5-2 mins |
| Incline Bench Press | 3-4 | 12-15 | 1.5-2 mins |
| Dumbbell Fly | 3-4 | 10-12 | 1.5-2 mins |
| Dumbbell Pullover | 2-3 | 10-12 | 1.5-2 mins |
| Squeeze Press | 2-3 | 10-12 | 1-minute |
Helpful Resources:
- 15 No-Bench Dumbbell Chest Exercises
- 6 Best Upper Chest Dumbbell Exercises
- 12 Best Dumbbell Chest Exercises
Day 2 – Legs
Perform two sets of 10-second leg swings per side, 1 set of 10 reps of lunges per leg, and 1 set of 10 reps of lateral squats per side before doing the following exercises.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Squat | 3-4 | 15-20 | 1.5-2 mins |
| Forward Lunges | 2-3 | 8/leg | 45-second |
| Romanian Deadlift | 3-4 | 10-12 | 1.5-2 mins |
| Dumbbell Leg Curl | 3-4 | 12-15 | 1-minute |
| Glute Bridge | 2-3 | 10-12 | 1-minute |
| Single-leg Calf Raises | 3-4 | 10/leg | 45-second |
More Leg Exercises:
- 10 Best Dumbbell Quad Exercises
- The Only 8 Dumbbell Hamstring Exercises
- 5 Best Glute Strengthening Dumbbell Exercises
- 8 Best Calf Exercises with Dumbbells
Day 3 – Back
Perform two sets of 10-second child pose, the world’s greatest stretch (10-sec on each side), and lying Superman row (10-12 reps) to activate your back muscles before performing dumbbell back exercises.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Incline I-Y-T Raises | 2-3 | 6-8 | 2-minute |
| Bent-Over Row | 3-4 | 12-15 | 1.5-2 mins |
| Dumbbell Deadlift | 3-4 | 10-12 | 2-minute |
| One-arm DB Row | 3-4 | 12/side | 45-second |
More Back Exercises:
- 14 Best Dumbbell Lat Exercises to Build Muscle
- 8 Best Dumbbell Trapezius Exercises
- 8 Best Exercises for Strengthening Lower Back
Day 4 – Shoulders
Perform two sets of arm swings for 10 seconds per arm, cross-body shoulder stretch (5 reps on each side), and shoulder internal and external rotation with dumbbells (10-12 reps on each side) to increase your shoulder’s mobility and flexibility before lifting weights.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press | 3-4 | 12-15 | 2-minute |
| Lateral Raises | 3-4 | 10-12 | 2-minute |
| Rear Delt Raises | 3-4 | 10-12 | 2-minute |
| Upright Row | 2-3 | 10-12 | 1.5-2 mins |
| Dumbbell Shrugs | 3-4 | 10-12 | 1.5-2 mins |
More Shoulder Exercises:
Day 5 – Arms
You don’t need dedicated warm-ups for your arms, still, you can do two sets of 10-15 push-ups before dumbbell exercises to enhance performance.
| Workout | Sets | Reps | Rest |
|---|---|---|---|
| Incline DB French Press | 3-4 | 12-15 | 90-second |
| Incline Triceps Kickback | 3-4 | 10-12 | 90-second |
| Single-arm Tricep Extension | 3-4 | 10/side | 45-second |
| Alternating Bicep Curl | 3-4 | 10/side | 45-second |
| Concentration Curl | 3-4 | 10/side | 45-second |
| Dumbbell Hammer Curl | 3-4 | 12-15 | 90-second |
More Arm Exercises:
- 13 Dumbbell Bicep Exercises for Building Muscle
- 9 Most Effective Dumbbell Triceps Exercises
- 14 Best Arm Exercises with One Dumbbell
Pros and Cons of Bro Split
Let’s see some pros and cons of bro-split that will help you decide whether you should do it or not.
Pros
- The bro split enables you to train each muscle group separately once a week.
- It saves you time. As you only train one muscle a day, so your training session will be short.
- The bro-split is less challenging, simple, and easy to follow.
- It helps maintain and increase strength and mass.
Cons
- The bro split only allows you to train a specific muscle once a week, which is not enough to maximize hypertrophy. A study recommends that you should train your major muscle groups at least twice a week for ultimate muscle growth.1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016;46(11):1689-1697. doi:10.1007/s40279-016-0543-8
- There is a chance of overtraining in bro-split that can harm you in the long run. So, make sure not to do plenty of exercises for one muscle group in a day.
Who Can Do Bro Split?
Anyone looking for a simple and easy-to-follow training program can follow bro splits.
Here’s a list of people who can follow bro split routine:
- Those who want to train one body part a day.
- Those who need more recovery time for each muscle group.
- Beginners who want to bolster their fundamental strength.
- Those who train twice a day (cardio in the morning and strength training in the evening).
Can You Build Muscles with Bro Split?
The bro splits allow you to focus on every body part individually and help you build a strong and defined body as long as you design the program well, train consistently, and eat optimum macros and micronutrients.
I’ve also got an ultimate 72-day dumbbell training for serious fitness enthusiasts who want to build muscle and get in shape at home.
References
- 1Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016;46(11):1689-1697. doi:10.1007/s40279-016-0543-8
