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Classic Bro Split (5-Day)
Intermediate5 days/weekBarbellDumbbellCableMachine
One muscle group per day, five days a week: chest, back, shoulders, legs, and arms. Each muscle gets one high-volume session and a full week to recover.
Who it's for
Intermediate lifters who love high-volume, single-focus sessions and can train five days per week.
How to run it
Train Monday through Friday, one day per muscle group, and rest on the weekend. Push each session hard - every muscle gets a week to recover.
Chest Day
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8 |
| Incline Dumbbell Bench Press | 3 | 10 |
| Cable Fly | 3 | 12 |
| Push-Up | 3 | 15 |
Back Day
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Row | 4 | 8 |
| Lat Pulldown | 3 | 10 |
| Seated Cable Row | 3 | 10 |
| Face Pull | 3 | 15 |
| Barbell Shrug | 3 | 12 |
Shoulder Day
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 8 |
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Lateral Raise | 4 | 12 |
| Dumbbell Rear Delt Fly | 3 | 15 |
Leg Day
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 8 |
| Romanian Deadlift | 3 | 10 |
| Leg Press | 3 | 12 |
| Leg Curl | 3 | 12 |
| Standing Calf Raise | 4 | 15 |
| Hanging Leg Raise | 3 | 12 |
Arm Day
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Curl | 3 | 10 |
| Skull Crusher | 3 | 10 |
| Hammer Curl | 3 | 12 |
| Cable Tricep Pushdown | 3 | 12 |
| Cable Crunch | 3 | 15 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
Chest
13
Shoulders
10.2
Back
9.1
Biceps
11
Triceps
14.5
Core
6.1
Quads
7
Hams
7
Glutes
8.5
Calves
4
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Origin: The classic bodybuilding split, a fixture of gym culture since the golden era of bodybuilding.