MyPerfectSplit

Why Choose the Bro Split?

The bro split gives each major muscle group its own dedicated workout day. This split is best for lifters who enjoy higher-volume bodybuilding-style training and can train around five days per week.

Because each muscle is usually trained once per week, the workouts often include more sets, more isolation work, and a stronger focus on getting a full pump for that muscle group.

Chest Day

• Barbell Bench Press — 4 sets of 6–10 reps
• Incline Dumbbell Press — 3 sets of 8–12 reps
• Push-Up — 3 sets AMRAP

Back Day

• Pull-Up / Lat Pulldown — 4 sets of 8–12 reps, or AMRAP for pull-ups
• Barbell Row — 4 sets of 6–10 reps
• Seated Cable Row — 3 sets of 8–12 reps

Shoulder Day

• Shoulder Press — 3 sets of 8–10 reps
• Lateral Raise — 4 sets of 12–20 reps
• Rear Delt Fly — 4 sets of 12–20 reps

Arm Day

• Barbell Curl — 3 sets of 10–12 reps
• Tricep Pushdown — 3 sets of 10–15 reps
• Skull Crushers — 3 sets of 10–12 reps

Leg Day

• Back Squat — 4 sets of 5–8 reps
• Leg Press — 3 sets of 10–15 reps
• Romanian Deadlift — 3 sets of 8–10 reps
• Cable Crunch — 3 sets of 10–15 reps

Intensity Notes

• For compound lifts, stop about 1–2 reps before failure.
• For isolation exercises, you can go closer to failure on the last set.
• AMRAP means “as many reps as possible” with good form.

Example Weekly Schedule

• Monday: Chest Day
• Tuesday: Back Day
• Wednesday: Shoulder Day
• Thursday: Arm Day
• Friday: Leg Day
• Saturday: Rest
• Sunday: Rest