Because each muscle is trained once a week, make that session count: start with a heavy compound lift, then use higher-rep isolation work. If you want more frequency, a PPL or upper/lower plan is the usual next step.
Weekly Schedule
Overview
The bro split is the most iconic workout structure in gym culture. Walk into any commercial gym on a Monday and you will see the bench press stations full — chest day is sacred. The bro split trains one muscle group per day with high volume, allowing you to absolutely obliterate each muscle before giving it a week to recover.
The bro split works well for intermediate to advanced trainees who have already built a solid foundation. It is also popular with bodybuilders who enjoy the psychological satisfaction of dedicated muscle days. Those who can train consistently 5 days per week and want a simple, clear structure.
- Simple structure — you always know exactly what you are training.
- High volume per session per muscle group.
- Sessions are focused and do not require multi-muscle coordination.
- Popular and widely discussed — vast resources and community support.
- Allows full dedication to one area — satisfying and mentally engaging.
- Each muscle trained only once per week — frequency may be suboptimal for growth.
- Missing a single day means a muscle group goes two weeks between sessions.
- Less total-body coordination development.
- Arms day may feel excessive for compound-focused trainees.
The Programme
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 5–8 | 2–3 min |
| Incline Dumbbell Press | 4 | 8–12 | 90 sec |
| Chest Dip | 3 | 8–12 | 90 sec |
| Cable Fly | 3 | 12–15 | 60–90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row | 4 | 6–10 | 2–3 min |
| Pull-Up | 4 | 6–10 | 2 min |
| Lat Pulldown | 3 | 8–12 | 90 sec |
| Seated Cable Row | 3 | 8–12 | 90 sec |
| Straight-Arm Pulldown | 3 | 12–15 | 60 sec |
| Barbell Shrug | 3 | 10–15 | 90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Overhead Press | 4 | 5–8 | 2–3 min |
| Dumbbell Lateral Raise | 4 | 12–20 | 60 sec |
| Cable Lateral Raise | 3 | 12–20 | 60 sec |
| Rear Delt Fly | 3 | 15–20 | 60 sec |
| Cable Face Pull | 3 | 15–20 | 60 sec |
| Cable Crunch | 3 | 15–20 | 60 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Curl | 4 | 8–12 | 90 sec |
| Incline Dumbbell Curl | 3 | 10–12 | 60–90 sec |
| Hammer Curl | 3 | 10–15 | 60–90 sec |
| Cable Tricep Pushdown | 4 | 10–15 | 60–90 sec |
| Cable Overhead Tricep Extension | 3 | 12–15 | 60–90 sec |
| Skull Crusher | 3 | 10–12 | 90 sec |
| Wrist Curl | 3 | 15–20 | 45 sec |
| Hanging Leg Raise | 3 | 10–15 | 60–90 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5–8 | 3–5 min |
| Romanian Deadlift | 4 | 8–12 | 2 min |
| 45-Degree Leg Press | 3 | 10–15 | 2 min |
| Leg Extension | 3 | 12–20 | 60 sec |
| Seated Leg Curl | 3 | 10–15 | 60–90 sec |
| Barbell Hip Thrust | 4 | 8–15 | 90 sec |
| Standing Calf Raise | 4 | 12–20 | 60 sec |
| Seated Calf Raise | 4 | 12–20 | 60 sec |
Muscle Coverage
Training schedules that fit this split
How you run this split depends on how many days you can train. These pages show sample weeks and alternatives for each schedule, and the Split Finder can check whether it suits your goal and experience.
Explore the muscles this split trains in the muscle guide, or browse the exercise library for alternatives to any lift above.