Table of Contents:
1. Introduction
2. What is a Bro Split?
3. Training Methods for Bro Splits
4. Benefits of the Bro Split
5. Criticisms of the Bro Split
6. Creating a Science-Backed Bro Split
7. 4, 5 or 6 Days Per Week
8. 4 Day Bro Split Workout Program
9. 5 Day Bro Split Workout Program
10. 6 Day Bro Split Workout Program
11. Progression Through The Program
You see, the term “bro” is often used as a
pejorative to describe something that is based
on “machoism”, “jockish behavior”, or “party
types”.
Things like “bro-science” or “bro life”.
What we’re talking about today are the
infamous “bro splits”.
In a nutshell, a bro split is just a way of
designing a workout program where you
concentrate on a specific muscle group per
day.
Sounds simple; but are bro splits any good?
Are they Bad? Can anyone do a bro split or
just bros?
If you have these questions (or more), this
program will answer everything you ever
wanted to know about the ever-popular body
part split, aka bro split.
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And if you decide to give the bro-split a go, we
have the best possible bro split workout
routine to follow (backed by science).
SET FOR SET Bro Split Workout Program
It’s difficult to specifically pinpoint when the
term “bro” started to make its rounds in the
fitness community. Regardless, the term is
here to stay…and it’s not nice.
A bro split divides workouts into specific
muscle groups (i.e. chest day). Because you
are only training a couple muscle groups per
workout, a bro split will be anywhere from 4-6
days, with 5 days being the most typical. We
provide a 4, 5, and 6 day program in this.
The goal of every bro split that has ever been
written is muscle hypertrophy, without a
doubt. The bro split is one of the oldest and
most widely used splits to ever exist. It has
been around since the golden age of
bodybuilding. Even today, if you were to walk
into a random gym and take a brief survey of
what type of plan people were following, a
good majority would likely be on a bro split.
The purpose of a bro split is to maximize
training volume, but it does so at the sacrifice
of frequency. As you are only focusing on one
or two muscle groups during a workout, you
will be able to do a lot of volume, and volume
is king for building muscle. Moreover, it works
well with recovery as you can continue training
while muscles recover and you are only
training each muscle group once a week.
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All in all, while there are other great splits, the
bro split is very effective for building muscle.
SET FOR SET Bro Split Workout Program
WHAT IS A “BRO” SPLIT?
Other than training one muscle group per day,
another main component of bro splits is their
heavy use of specialty sets.
For example, it’s not uncommon to see a guy
with a set of 5 dumbbells lying at his feet as
he gets ready to work through a killer drop set.
Here are some of the common training
methods used…
Drops Sets:
Bro splits love drop sets. A drop set consists
of lifting a certain amount of weight until
nearing fatigue. You will then stop quickly and
lower the weight somehow; strip weight from a
barbell, change the pin on a machine or grab a
smaller weight.
The idea is to add more volume and bring the
muscle to total failure.
Supersets:
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Supersets are when you perform two similar
exercises back to back. However, they are
different enough to hit the muscle slightly
differently.
SET FOR SET Bro Split Workout Program
COMMON TRAINING METHODS
USED WITH BRO SPLITS
Forced Reps:
Doing forced reps requires a partner. Then, the
partner mentioned above will help you do
some reps as you near failure. This is basically
like doing drop sets but using someone else to
relieve the load.
Heavy Eccentric:
Heavy eccentrics are performed by using a
near maximal, maximal, or even supramaximal
load. However, the exercise will only consist of
the eccentric portion.
The science is pretty solid with this training
style. For one, you can generate more force
during the eccentric phase of a lift than the
concentric.This allows you to use extremely
heavy loads when performing a slow and
controlled eccentric contraction, thus
acclimating the muscle to heavier loads.
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Still, sports research has discovered that
the eccentric contraction is actually more
responsible for muscle damage, which plays a
more significant part in muscle hypertrophy.
SET FOR SET Bro Split Workout Program
An example would be doing a barbell curl and
then rope hammer curls. The idea is to get as
much work done in minimal time while
changing the pattern to mitigate fatigue.
Training To Failure:
The intent for the majority of the specialty sets
is to bring the muscles close to failure.
Research is a bit mixed on how effective these
methods really are. For example, one study
shows that training to failure is effective but
only when comparing high loads to low loads.
However, other studies have shown that there
is no advantage. So what to do?
SET FOR SET Bro Split Workout Program
Lately, the role of muscle damage in muscle
hypertrophy is not as straightforward as once
thought, but the concept still holds some
merit. To be clear, the concentric portion is still
very important but taking advantage of this
extra force production with the eccentric
contraction is a viable method to use in your
training.
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So this brings us to the first obvious question;
do bro splits build muscle? Absolutely!
Well, assuming you’re using progressive
overload with your bro split! The bro split is
probably the most popular training split there
is in bodybuilding.
Actually, it’s safe to say that the vast majority
of people who have ever gone into a gym have
used a bro split at some point in their life; we
have!
Quite simply, the bro split would not be so
popular if it wasn’t effective. People would
stop using it if you couldn’t build muscle on a
bro split.
They’d stop telling their friends to use it, and
trainers would stop putting clients on it.
Anything can build muscle if you use
progressive overload. Therefore, the real
question is “how” effective are bro splits?
They are effective and have some great
benefits. However, they could be better.
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Let’s take a moment and see what's going
on…
SET FOR SET Bro Split Workout Program
ARE BRO SPLITS EFFECTIVE?
Before we talk about the major issues seen in
bro splits, we need to talk about the good.
Remember, a lot of the trash thrown at bro
splits is heavily inspired by this new wave of
sports research which has bred this weird
elitism in the fitness community that places
those following the old ways in a class below.
It’s silly and unneeded. Plus, bro splits do
have some good positives.
1. Easy Organization and Simple To
Understand:
One of the best things about the bro split is it’s
easy to understand. Often, a beginner’s
biggest hurdle is simply not knowing what to
do when they get in the gym.
The bro split solves this in the most basic way
possible.
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“Ok, today’s Tuesday so I’m training back”.
That’s about all there is to it. Well, ideally, they
perform big movements first and then work
down to accessories and isolations, but you
get the point. At the end of the day, bro splits
are the most accessible programs to follow.
SET FOR SET Bro Split Workout Program
THE TOP BENEFITS OF BRO
SPLITS
In conjunction with the above, following a bro
split will teach you the basics of programming.
You’ll learn what it’s like to keep a schedule
and why you need to allow your muscles to
rest.
And to be honest, that’s more than we can say
for a large portion of the people going to the
gym who have no idea what they’re supposed
to be doing.
One of the first lessons you must learn in the
gym is to follow a program. While a pretty
simple concept, it can create massive gains
which is probably one reason bro splits are
relatively effective.
If you take someone training with no program
and compare them to someone training with a
program, the one who is using a program will
almost always come out on top.
3. Hits Every Muscle Group Sufficiently:
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When all you have to do is train your “back”,
you’re going to hit it from every possible angle
there is. And then the next day, legs, chest,
arms, etc.
SET FOR SET Bro Split Workout Program
2. Teaches Beginners The Basics Of
Programming:
4. Allows Plenty Of Recovery:
Training on a bro split significantly decreases
the chances of you overtraining. The defining
feature of bro splits is training one muscle
during a single session every week.
Being so, there’s plenty of time for that muscle
to recover before it’s trained again; perhaps
too much time but we’ll discuss this below.
However, fatigue can still build up from
training too much, but since bro splits
primarily focus on smaller movements, the
chances of this becoming an issue also
shrink.
5. Bro Splits Are Fun:
Well, as much fun as you can have in the gym.
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Getting a pump is what bro splits are all about.
Destroying a muscle until it’s so engorged with
blood that it feels like it’s about to explode.
SET FOR SET Bro Split Workout Program
You can’t be biased or unbiased to any muscle
since your entire session is devoted to it! Let’s
say you’re doing an upper day, and you hate
training your chest; what do you think will get
hit more? Ideally, we have a proper work ethic,
but things happen, even if we don’t realize
what we’re doing.
6. Bro Splits Are Effective:
A bro split can be an effective method to
follow if muscle hypertrophy is your primary
goal (see below). While it’s simple and
operates off old ways of thinking, it still works!
This is especially true for new lifters who just
need any loading scheme to grow.
If a bro split is what gets you in the gym, it’s
fine by us. It’s structured, follows basic
principles of lifting, and trains the entire body.
SET FOR SET Bro Split Workout Program
While the awesome gym pics are just a
fleeting moment, any guy who says this
doesn’t feel awesome is lying (the pump is
why pre-workouts are so popular!).
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One important lesson to keep in mind
regarding fitness is that the most popular
trend is almost never the most effective.
This is the case with the bro split as well. The
bro split is often laughed at as it implies a
specific type of person follows it; an
undesirable type of person.
A loud, obnoxious guy only wants to train
biceps and is somewhat lacking in the brain
department.
This hardly describes the majority of people
who follow a bro split and is simply an ad
hominem attack.
In reality, guys who follow a bro split generally
have an awesome work ethic, rarely miss a
session, and train hard. That being said, there
are a couple of really big issues with the bro
split.
1. Too Little Frequency:
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A bro split only has you train a muscle group
once a week, which is believed to be
insufficient for optimal muscle growth. This is
a problem that strikes the bro split at its core,
as this is its defining feature.
SET FOR SET Bro Split Workout Program
Criticisms of the Bro Split
Well, they do put a significant emphasis on
allowing time for recovery, but it’s perhaps too
much.
You see, during the past years, multiple
studies have come out that show your
muscles don’t need a full week to recover. In
fact, it’s half that.
After training, muscles can fully recover
sufficiently anywhere between 24-72 hours,
which depends on the muscle’s size and how
much damage was done.
Still, the idea that you need to be fully
recovered to workout is a bit silly as your
muscles are technically damaged after your
first exercise and people keep on training.
To be clear, we’re not saying to train every day
as muscles do need recovery time; we’re
simply stating that an entire week may not be
the most optimal.
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According to current studies, the reigning
theory is that training a muscle twice a week is
optimal for muscle hypertrophy.
SET FOR SET Bro Split Workout Program
Training a muscle once a week used to be the
prevailing thought in the gym as it was
assumed you could destroy a muscle and then
give it a week to fully recover.
As volume is the main driver of hypertrophy,
it’s claimed that frequency doesn’t matter if
the total volume is equal. Some studies do
back this up but that is not how the real world
works. If you only train one muscle a day, you
will get fatigued towards the end and just can’t
perform a lot of work.
Now imagine if you took the bottom half of
those exercises and moved them to 3 days
later when you’re fresh; now you’re going to
do a lot more work. Still, other studies have
shown that higher frequency is better even
with equated volume.
2. Little To No Emphasis On Strength
Training:
The other major problem with bro splits is with
the lack of strength training.
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There’s actually two components of this; one
is due to the design of bro splits, and one is
due to what’s typically done in real life.
SET FOR SET Bro Split Workout Program
Essentially, a split that has a higher frequency
per muscle group keeps your muscles in a
continuous state of damage, recovery,
damage, recovery…instead of what you get
with a bro split, which is damage, recovery,
recovery, recovery, damage.
This is actually more clear as proper strength
training requires the recovery of your
neuromuscular system rather than simply
muscle damage.
While you could make an argument that volume
is all that matters for hypertrophy, this can not
be said for strength training. Higher frequency
is better.
However, this likely isn’t much of an issue as
many trainees following a bro split don’t really
care about strength. Yes, this is a big blanket
statement that isn’t necessarily the split’s fault.
Still, for whatever reason, many guys following
a bro split exclusively care about muscle
hypertrophy. This is an issue as strength and
hypertrophy are intrinsically connected, and
both should be included in a program.
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But basically, a bigger muscle can be a
stronger muscle that can lift more volume and
become a bigger muscle, and the cycle
continues. Unfortunately, there’s a severe lack
of strength training in typical bro splits.
SET FOR SET Bro Split Workout Program
Above, we talked about optimal muscle
hypertrophy frequency but didn’t mention
strength. Again, studies show that training with
a higher frequency is optimal for building
strength too.
In connection with lack of strength training,
there also tends to be a lack of your big
foundational movements.
We’re talking about things such as:
•
•
•
•
Back squats
Front squats
Overhead pressing
Deadlifts
While there is plenty of benching, these other
movements (and others) are rarely seen.
You easily could include these movements in a
bro split, so this is more of an indicator of how
bro splits are taught and how they’re used.
That being said, if you do a bro split, you’ll
likely do what others do, and it doesn’t include
big, heavy, compound movements.
4. Tries Too Hard To Isolate Each Body Part
= Not Functional:
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Tied in with the bro split criticisms directly
above and below, a bro split’s entire intent is
to isolate each muscle group.
SET FOR SET Bro Split Workout Program
3. Often Times Lack Of Big Compound
Movements:
Our body is a machine that’s composed of
many different parts; the chest, back,
shoulders, triceps, etc.
These parts are designed to work with each
other, not in isolation.
In fact, this is the definition of functional
training which uses exercises to mimic realworld application; pushing, pulling, standing
up, etc.
When we isolate every body part, we will get a
substandard workout merely because we
aren’t training the body how it’s supposed to
move.
5. Too Many Machines And Isolation
Movements:
When we train our muscles in a non-functional
manner, we try to isolate the muscles. To do
this, a trainee will often use a lot of machines
and isolation movements.
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To be clear, we’re not machine haters, and
there are plenty that are extremely useful, but
free weights should always form the
foundation of your workout.
SET FOR SET Bro Split Workout Program
Unfortunately, our bodies don’t work like that;
at least naturally.
Various muscles are supposed to work
together. For instance, isolating the chest is
virtually impossible as your shoulders and
triceps will always be involved to some
degree. In fact, you’ll always use the smaller
muscles when targeting bigger muscles.
For example, when you train the chest with a
bench press, you’ll also hit the shoulders and
triceps.
You then have a shoulder day where you
perform military presses to hit your shoulders
and triceps. Last, you have an arm day where
you hit your triceps.
Therefore, you hit the chest once, shoulders
twice, and the triceps were trained 3 times.
SET FOR SET Bro Split Workout Program
6. Actually Favors Smaller Muscle Groups:
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SET FOR SET Bro Split Workout Program
HOW TO MAKE A BRO SPLIT A
“SCIENCE-BACKED BRO SPLIT”
So now we know all of the common problems
when training with a bro split.
However, we also know all the benefits, and
why people like training with them.
Therefore, in order to create a more superior
version of the bro split, we need to create a
program that preserves the good while making
small changes to fix the bad.
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Here are some of the things that we are going
to alter while still keeping that bro-tastic feel to
lifting…
The first significant change we’re going to
make is to ensure that each session has one
heavy compound movement whose entire
purpose is to build strength.
Don’t freak out too much as new research has
shown that our previous ideas about
the repetition spectrum in training are all
wrong.
Basically, volume from heavy loads still adds
to the total volume and will cause
hypertrophy.
Anyway, after this big compound exercise, the
rest of the movements can be devoted to
muscle hypertrophy using moderate weight
and reps.
You can even throw in some specialty sets.
2. Make The Heavy Compound A Different
Body Part Than The Rest:
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Now things get interesting. The single heavy
compound movement is going to be from a
different muscle group than the rest of the
workout!
SET FOR SET Bro Split Workout Program
1. Add One Heavy Compound Movement
Each Session:
What this will do is effectively allow you to train
each body part twice a week while still
allowing you to blast one body part.
3. Team Up Similar Movements:
Stick similar movements together for the
strength lift and hypertrophy lift.
For example, program a heavy chest exercise
with lighter shoulders movements and vice
versa; a heavy shoulder movement with lighter
chest exercises.
This just keeps everything in sync and prevents
you from training an area 4 times a week.
4. Start Your Arms Session With Some Body
Weight Exercises:
No bro split would be complete without a
dedicated arms day, so it stays.
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However, we are going to start it with some
bodyweight movements. Chin-ups and dips
are some of the most effective exercises there
are to train the arms. Even better than many
arm isolation movements.
SET FOR SET Bro Split Workout Program
For example, you may start a session with a
heavy bench and then train the shoulders in
the hypertrophy range.
Remember that we want to be a bit more
functional in some spots. Using bodyweight
exercises to hit the arms is a great choice.
After the bodyweight, you have free rein to curl
away.
5. Use Specialty Sets Sparingly:
Above, we discussed common training
methods used in bro splits, specifically
specialty sets.
The research is mixed on their effectiveness,
but we're still going to use some, albeit
sparingly…
There's no reason to bring your muscles to
failure on every exercise.
So, we're going to save them for 1 or 2
exercises at the end of the workout.
And don’t get us wrong, we realize that they
are fun to do and can get you pumped, which
in itself is actually a nice benefit.
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Moreover, is it really a bro split without some
forced reps?
SET FOR SET Bro Split Workout Program
Yet, they are also big compound movements
making them the best choice to start a killer
arm session.
Instead of having one day specifically
dedicated to training the core, we will train
them through the week.
Your core already gets a really good workout
from many of the other exercises so it’s hard
to justify them needing their own specific day.
The method we use in this “modified” bro split
for core training is without a doubt effective.
SET FOR SET Bro Split Workout Program
6. Train Core With Higher Frequency:
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You have 3 options for our modified bro split in
terms of how many days a week you will train.
We have 4, 5, and 6 day per week programs. All
the same principles apply to each.
Basically our bro split looks just like a
traditional bro split with the simple addition of a
heavy compound lift from another muscle
group at the start of your workout.
We also instilled some important concepts,
such as using more free weights, using cables
when possible, and using specialty sets
sparingly.
SET FOR SET Bro Split Workout Program
4, 5, & 6 DAY OPTIONS
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4 DAY PROGRAM
5 DAY PROGRAM
6 DAY PROGRAM
*Click to go to the program or scroll down*
SET FOR SET Bro Split Workout Program
MODIFIED
BRO SPLIT
WORKOUT
PROGRAMS
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SET FOR SET Bro Split Workout Program
4 DAY
MODIFIED
BRO SPLIT
WORKOUT
PLAN
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4 days per week is the minimum you can run a
bro split. Some workouts will be a little longer,
yet your total volume per week will still be less
than with a 5 day split, particularly for your
biceps and triceps. We chose to sacrifice
some volume for the arms specifically
because they will still be worked plenty with
the upper body compound movements.
Here’s how your split looks:
Day 1: Deadlift 3x5 + Legs
Day 2: Overhead Press 3x5 + Chest
Day 3: Back Squat 3x5 + Back
Day 4: Bench Press 3x5 + Shoulders & Arms
One core exercise will be added at the end of
each workout.
24-28 sets per workout
As for rest days, while it’s up to you, we
recommend having a rest day in-between day
2 and day 3 and then 2 rest days after day 4 i.e.:
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Cardio is optional but ideally you’d do at least
2 30 minute sessions per week.
SET FOR SET Bro Split Workout Program
4 DAY SPLIT
Deadlift
3 sets
5 reps
Hip Thrusts
3 sets
6-8 reps
Leg Press (end
each set with calf
raises AMRAP)
3 sets
8-10 reps
3 sets
8-10 reps (slow
eccentric)
3 sets
10-12 reps each
side (30 sec rest
between sides)
Romanian Deadlift
Bulgarian Split
Squat
Leg Extensions x
2 sets + 1 drop
Leg Curls (superset
set
- alt. weekly)
15+ reps
Seated or Standing
Calf Raises (alt.
weekly)
3 sets
15+ reps
V-Ups
3 sets
12-15+ reps
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*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 1 - Deadlift + Leg Day:
Standing Overhead
Press
3 sets
5 reps
Incline Dumbbell
Press
3 sets
6-8 reps
Decline Barbell
Bench Press
2 sets
8-10 reps
Parallel Chest Dips
3 sets
8-12 reps
Dumbbell Pullovers
3 sets
8-10 reps
Pec Dec Fly (or Flat 3 sets + 1 drop
DB Fly)
set
8-10 reps
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Cable Fly (high to
low & low to high
angle)
2 sets (1 set
each angle)
12-15 reps (near
failure)
Pallof Press
3 sets
6-8 reps per side
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 2 - Overhead Press + Chest Day:
Back Squats
3 sets
5 reps
Chin Ups
3 sets
6-12 reps
Bent Over Row
3 sets
6-8 reps
Lat Pulldown
3 sets
8-12 reps
T-Bar Row (Neutral 3 sets + 1 drop
Grip)
set
8-10 reps
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Standing Single
Arm Cable Row
3 sets + 1 drop
set
8-10 reps
Face Pull
2 sets
12-15 reps
Straight Arm
Pulldown
2 sets
12-15 reps
Woodchoppers
3 sets
12-15 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 3 - Back Squat + Back Day:
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Bench Press
3 sets
5 reps
Seated Dumbbell
Shoulder Press
3 sets
6-8 reps
Dumbbell Front Shrug
3 sets
10-12 reps
Arnold Press
3 sets + 1
drop set
8-10 reps
Lateral Raise x
Reverse Fly
(superset)
3 sets
12-15 reps
Close Grip Bench
Press
3 sets
6-8 reps
Biceps 21s
3 sets
7, 7, 7 reps
Hammer Curl x Tricep
Pushdown (superset alt. weekly)
3 sets
12-15 reps
Barbell Rollouts
3 sets
5-8 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 4 - Bench + Shoulder & Arm Day:
SET FOR SET Bro Split Workout Program
5 DAY
MODIFIED
BRO SPLIT
WORKOUT
PLAN
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A 5 day bro split is the most ideal option in
terms of maximizing volume while still
optimizing recovery.
Here is how it’ll look…
Day 1: Deadlift 3x5 + Legs
Day 2: Overhead Press 3x5 + Chest
Day 3: Bodyweight (Dips & Chin Ups) + Arms
Day 4: Back Squat 3x5 + Back
Day 5: Bench Press 3x5 + Shoulders
One core exercise will be added at the end of
each workout.
22-27 sets per workout
Rest Days:
We recommend taking a rest day in the middle
of the week and one at the end of the week,
but you can schedule out your workout days
as you’d like. Just be aware of your recovery.
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Cardio is optional but ideally you’d do at least
2 30 minute sessions per week.
SET FOR SET Bro Split Workout Program
5 DAY SPLIT
Deadlift
3 sets
5 reps
Hip Thrusts
3 sets
6-8 reps
Leg Press (end
each set with calf
raises AMRAP)
3 sets
8-10 reps
3 sets
8-10 reps (slow
eccentric)
3 sets
10-12 reps each
side (30 sec rest
between sides)
Romanian Deadlift
Bulgarian Split
Squat
Leg Extensions x
2 sets + 1 drop
Leg Curls (superset
set
- alt. weekly)
15+ reps
Seated Calf Raises
2 sets
15+ reps
V-Ups
3 sets
12-15+ reps
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*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 1 - Deadlift + Leg Day:
Standing Overhead
Press
3 sets
5 reps
Incline Dumbbell
Press
3 sets
6-8 reps
Decline Barbell
Press
2 sets
8-10 reps
Dumbbell Pullovers
3 sets
8-10 reps
Pec Dec Fly (or Flat 3 sets + 1 drop
DB Fly)
set
8-10 reps
Cable Fly (high to
low & low to high
angle)
4 sets (2 sets
each angle)
12-15 reps (near
failure)
Pallof Press
3 sets
6-8 reps per side
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*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 2 - Overhead Press + Chest Day:
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Dips (weighted if needed)
3 sets
6-8 reps
Chin Ups (weighted if
needed)
3 sets
6-8 reps
Close Grip Bench Press
3 sets
6-8 reps
EZ Bar Curl x Hammer
Curl (superset - alt.
weekly)
3 sets
8-10 reps
Skull Crushers x Cable
Kickback (superset - alt.
weekly)
3 sets
8-10 reps
Preacher Curl x Reverse
Curl (superset - alt.
weekly)
3 sets
12-15 reps
Overhead Rope
Extension x Pushdown
(superset - alt. weekly)
3 sets
12-15 reps
Biceps 21s
3 sets
7, 7, 7 reps
Reverse Crunches
3 sets
15+ reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 3 - Dips/Chin Ups + Arm Day:
Back Squats
3 sets
5 reps
Bent Over Row
3 sets
6-8 reps
Lat Pulldown
3 sets
8-12 reps
T-Bar Row (Neutral 3 sets + 1 drop
Grip)
set
8-10 reps
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Standing Single
Arm Cable Row
3 sets + 1 drop
set
8-10 reps
Face Pull
2 sets
12-15 reps
Straight Arm
Pulldown
2 sets
12-15 reps
Woodchoppers
3 sets
12-15 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 4 - Back Squat + Back Day:
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Bench Press
3 sets
5 reps
Seated Dumbbell
Shoulder Press
3 sets
6-8 reps
Dumbbell Front Shrug
3 sets
8-12 reps
Arnold Press
3 sets + 1
drop set
8-10 reps
Rope High Pull
3 sets
8-10 reps
Lateral Raise x Front
Raise (superset)
3 sets
12-15 reps
Cable Reverse Fly (3
angles - down, up,
middle)
2 sets
15+ reps
Barbell Rollouts
3 sets
5-8 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 5 - Bench Press + Shoulder Day:
SET FOR SET Bro Split Workout Program
6 DAY
MODIFIED
BRO SPLIT
WORKOUT
PLAN
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A 6 day bro split is a good option if you want to
spread your total workout volume out a little
more and you don’t mind training 6 days per
week. Your workouts will be shorter with a 6
day split. Here’s how our 6 day bro split looks:
Day 1: Deadlift 3x5 + Legs (Quad/Glute)
Day 2: Overhead Press 3x5 + Chest
Day 3: Back Squat 3x5 + Back
Day 4: Dips + Arms
Day 5: Chin Ups + Legs (Hamstring/Glute)
Day 6: Bench Press 3x5 + Shoulders
One core exercise will be added at the end of
each workout.
20-24 sets per workout
Rest Days:
You only have one rest day, so use it wisely.
That said, if you need an extra rest day here
and there, that’s really fine, just push your
workouts up a day.
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Cardio is optional but ideally you’d do 1-2 30
minute sessions per week.
SET FOR SET Bro Split Workout Program
6 DAY SPLIT
Deadlift
3 sets
5 reps
Leg Press
3 sets
8-10 reps
2-3 sets
10-12 reps each
side (30 sec rest
between sides)
Walking Lunges
N/A
100 steps total
(50 each leg). Do
in the least
amount of sets
Leg Extensions
3 sets + 1 drop
set
12-15 reps
Seated Calf Raises
3 sets
15+ reps
V-Ups
3 sets
12-15+ reps
Bulgarian Split
Squat
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*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 1 - Deadlift + Leg Day (Quad):
Standing Overhead
Press
3 sets
5 reps
Incline Dumbbell
Press
3 sets
6-8 reps
Decline Barbell
Press
3 sets
8-10 reps
Dumbbell Pullovers
3 sets
8-10 reps
Pec Dec Fly (or Flat 3 sets + 1 drop
DB Fly)
set
8-10 reps
Cable Fly (high to
low & low to high
angle)
2 sets (1 set
each angle)
12-15 reps (near
failure)
Pallof Press
2 sets
6-8 reps per side
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*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 2 - Overhead Press + Chest Day:
Back Squats
3 sets
5 reps
Bent Over Row
3 sets
6-8 reps
Lat Pulldown
3 sets
8-12 reps
T-Bar Row (Neutral 3 sets + 1 drop
Grip)
set
8-10 reps
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Standing Single
Arm Cable Row
3 sets + 1 drop
set
8-10 reps
Face Pull
2 sets
12-15 reps
Straight Arm
Pulldown
2 sets
12-15 reps
Woodchoppers
2 sets
12-15 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 3 - Back Squat + Back Day:
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Dips (weighted if needed)
3 sets
6-8 reps
Close Grip Bench Press
3 sets
6-8 reps
EZ Bar Curl x Hammer
Curl (superset - alt.
weekly)
3 sets
8-10 reps
Skull Crushers x Cable
Kickback (superset - alt.
weekly)
3 sets
8-10 reps
Preacher Curl x Reverse
Curl (superset - alt.
weekly)
3 sets
12-15 reps
Overhead Rope
Extension x Pushdown
(superset - alt. weekly)
3 sets
12-15 reps
Biceps 21s
3 sets
7, 7, 7 reps
Reverse Crunches
3 sets
15+ reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 4 - Dips + Arm Day:
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Chin Ups (weighted if
needed)
3 sets
6-8 reps
Hip Thrusts
3 sets
6-8 reps
Romanian Deadlift
3 sets
8-10 reps (slow
eccentric)
Good Morning
3 sets
8-10 reps
Leg Curls
3 sets + 1
drop set
10-12 reps
Standing Calf Raise
2 sets
15+ reps
Plank
3 sets
30-60 sec
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 5 - Chin Ups + Leg Day (Hamstring)
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Bench Press
3 sets
5 reps
Seated Dumbbell
Shoulder Press
3 sets
6-8 reps
Dumbbell Front Shrug
3 sets
8-12 reps
Arnold Press
3 sets + 1
drop set
8-10 reps
Rope High Pull
3 sets
8-10 reps
Lateral Raise x Front
Raise (superset)
3 sets
12-15 reps
Cable Reverse Fly (3
angles - down, up,
middle)
2 sets
15+ reps
Barbell Rollouts
3 sets
5-8 reps
*Click the link to see a demo of the exercise.
SET FOR SET Bro Split Workout Program
DAY 6 - Bench Press + Shoulder Day:
• For the strength movements, you will rest
2:00 between each set.
• For all others, you will rest for 1:30.
• For exercises that have “+”, you can rest
:30-1:00. The goal for these is to use light
weight to get a lot of volume and a strong
pump.
• Plus, always remember to get a good
dynamic warm-up in before you start
training!
SET FOR SET Bro Split Workout Program
WORKOUT NOTES:
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Even us bros need to use progressive
overload.
It doesn't matter who is lifting or what type of
split they are doing. Progressive overload will
always be the underlying foundation of any
program, as it is what forces your bodies to
adapt. That being said, it may look a little
different using a bro split.
Remember that there are two parts of each
session; the strength component with a heavy
compound lift and then the bro section where
you train a body part.
You will progress differently with each
section.For the strength movement, your goal
will always be to get more weight on the bar.
Therefore, these lifts will progress by primarily
increasing the load.
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For the bro section, you will be using what we
like to call a ladder. You see that the lifts have
a range of reps; this is because at first, you will
want to increase the reps to the upper end.
Once you hit the upper end, you will then
increase the load.
SET FOR SET Bro Split Workout Program
THE BEST WAY TO PROGRESS
USING A BRO SPLIT
You can increase weight slightly for the
specialty sets and higher rep isolation, but the
main goal is bringing your muscles close to
failure.
And just another reminder, hypertrophy can
help build strength while strength can help
build muscle hypertrophy.
They work on a spectrum so we just use these
words to identify a movement based on their
main purpose.
You just don’t want to get stuck in boxes
thinking you can’t build muscle unless you do
at least 8 reps.
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SET FOR SET Bro Split Workout Program
This is because hypertrophy is the main goal
and more volume drives hypertrophy.
Despite the widespread abuse thrown at bro
splits, they really aren't that bad. Plus, any of
the problems that do exist can be solved quite
easily while still maintaining that bro split vibe;
as we just did.
When it comes to fixing programs, you don't
want to throw the baby out with the bathwater.
Oftentimes, there are variables or concepts of a
program that people like "just because".
With bro splits, it's the simplicity of training one
muscle group per day and getting a serious
pump.
You see that these concepts are still intact with
a couple minor adjustments. Therefore, you still
have a bro split, but it's just a little bit better bro
split. It's a bro split backed by science.
SET FOR SET Bro Split Workout Program
SCIENCE AND BRO SPLITS
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Our team is #alwaysready to answer any of your
questions or concerns.
Click here to speak to a member of our Squad
HYPERTROPHY PROGRAM
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STRENGTH PROGRAM
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SET FOR SET Bro Split Workout Program
Have Questions?
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supplementation.
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or dietician and represents that it has no expertise in
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or supplementation on a medical condition. None of the
contents in this document should be considered medical
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You should understand that when engaging in any exercise or
exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
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All that said, just be safe, train hard, and treat your body with
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SET FOR SET Bro Split Workout Program
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