Bro Split
TemplateTraditional 5-day bodybuilding split. One major muscle group per day with high volume for maximum hypertrophy.
Weekly Schedule
Chest
5 ex
Back
6 ex
Shoulders
6 ex
Arms
8 ex
Legs
8 ex
Remaining days of the week are rest days
Chest
Monday
Barbell Bench Press
4 x 6-8
Incline Dumbbell Bench Press
4 x 8-10
Decline Barbell Bench Press
3 x 8-10
Cable Fly
3 x 12-15
Pec Deck
3 x 12-15
Back
Tuesday
Deadlift
4 x 5
Barbell Row
4 x 6-8
Lat Pulldown
3 x 8-10
Seated Cable Row
3 x 10-12
Dumbbell Row
3 x 8-10
Face Pull
3 x 15-20
Shoulders
Wednesday
Overhead Press
4 x 6-8
Seated Dumbbell Press
3 x 8-10
Lateral Raise
4 x 12-15
Front Raise
3 x 12-15
Reverse Fly
3 x 12-15
Shrugs
3 x 10-12
Arms
Thursday
Barbell Curl
3 x 8-10
Close Grip Bench Press
3 x 8-10
Preacher Curl
3 x 10-12
Skull Crushers
3 x 10-12
Hammer Curl
3 x 10-12
Tricep Pushdown
3 x 12-15
Incline Dumbbell Curl
3 x 10-12
Overhead Tricep Extension
3 x 12-15
Legs
Friday
Barbell Squat
4 x 6-8
Romanian Deadlift
4 x 8-10
Leg Press
3 x 10-12
Leg Extension
3 x 12-15
Lying Leg Curl
3 x 10-12
Hip Thrust
3 x 10-12
Standing Calf Raise
4 x 12-15
Seated Calf Raise
3 x 15-20
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