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Bro Split Workout Routine

A bro split gives each muscle group its own day: chest, back, legs, then shoulders and arms. Volume per session is high and each muscle is trained once a week, which suits people who like long, focused gym days.

5 days a week · 23 exercises · Gym · free, no account needed to read

  • shoulders
  • chest
  • quads
  • upper back
  • biceps
  • glutes
  • hamstrings
  • triceps
  • lats
  • traps
Try Chest & Triceps free
Clay illustration of an adjustable bench

Chest & Triceps

6 exercises · ~45 min

  1. 1
    Barbell Bench PressBarbell
    3 × 8-10
  2. 2
    Incline Dumbbell PressDumbbell
    3 × 8-10
  3. 3
    Dumbbell FlyesDumbbell
    3 × 10-12
  4. 4
    Dips - Chest VersionBodyweight
    3 × 8-10
  5. 5
    Triceps PushdownCable
    3 × 10-12
  6. 6
    Decline Close-Grip Bench To Skull CrusherBarbell
    3 × 8-10
Customize this day

Back & Biceps

6 exercises · ~45 min

  1. 1
    Wide-Grip Lat PulldownCable
    3 × 8-10
  2. 2
    Bent Over Barbell RowBarbell
    3 × 8-10
  3. 3
    Seated Cable RowsCable
    3 × 8-10
  4. 4
    One-Arm Dumbbell RowDumbbell
    3 × 8-10
  5. 5
    Barbell CurlBarbell
    3 × 10-12
  6. 6
    Incline Dumbbell CurlDumbbell
    3 × 10-12
Customize this day

Shoulders & Traps

6 exercises · ~40 min

  1. 1
    Dumbbell Shoulder PressDumbbell
    3 × 8-10
  2. 2
    Side Lateral RaiseDumbbell
    3 × 10-12
  3. 3
    Side Laterals to Front RaiseDumbbell
    3 × 10-12
  4. 4
    Upright Barbell RowBarbell
    3 × 8-10
  5. 5
    Barbell ShrugBarbell
    3 × 10-12
  6. 6
    Face PullCable
    3 × 8-10
Customize this day

Legs

5 exercises · ~45 min

  1. 1
    Barbell SquatBarbell
    3 × 8-10
  2. 2
    Front Barbell SquatBarbell
    3 × 8-10
  3. 3
    Romanian DeadliftBarbell
    3 × 8-10
  4. 4
    Leg ExtensionsMachine
    3 × 10-12
  5. 5
    Seated Hamstring CurlMachine
    3 × 10-12
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Bro Split questions, answered

How many days a week is a bro split?

Four to five, one muscle group per session.

Does a bro split work?

Yes, people get bigger on it. Training each muscle twice a week tends to work slightly better for beginners, but a plan you enjoy and stick to beats one you skip.

Who is a bro split for?

Someone training four or more days a week who wants a lot of work on one area per session, usually with hypertrophy rather than strength as the goal.

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