Bro Split Workout
A Bro Split trains one major muscle group per day. It works well for people who enjoy higher-volume bodybuilding sessions.
Monday — Chest
- Barbell Bench Press — 4 × 6–10
- Incline Dumbbell Press — 3 × 8–12
- Cable Fly — 3 × 10–15
- Dips — 3 × 8–12
- Push-ups — 2 × failure
Tuesday — Back
- Deadlift — 3 × 5–8
- Lat Pulldown — 3 × 8–12
- Barbell Row — 3 × 8–10
- Seated Cable Row — 3 × 10–12
- Face Pull — 2 × 12–15
Wednesday — Shoulders
- Overhead Press — 4 × 6–10
- Dumbbell Lateral Raise — 4 × 10–15
- Rear-Delt Fly — 3 × 12–15
- Front Raise — 2 × 10–15
- Shrugs — 3 × 10–15
Thursday — Arms
Biceps
- Barbell Curl — 3 × 8–12
- Hammer Curl — 3 × 10–12
- Preacher Curl — 2 × 10–15
Triceps
- Close-Grip Bench Press — 3 × 6–10
- Triceps Pushdown — 3 × 10–15
- Overhead Extension — 2 × 10–15
Friday — Legs
- Squat — 4 × 6–10
- Leg Press — 3 × 8–12
- Romanian Deadlift — 3 × 8–12
- Leg Extension — 3 × 10–15
- Leg Curl — 3 × 10–15
- Calf Raise — 4 × 12–20
Saturday — Abs + Cardio
- Hanging Knee Raise — 3 × 10–15
- Cable Crunch — 3 × 12–15
- Plank — 3 × 30–60 sec
- Cardio — 20–30 minutes
Sunday - Rest .
Progression formula:
Good form → reach the top of the rep → increase weight slightly → repeat.
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