Bro Split Classic 5-Day
A classic five-day body-part split: one muscle group a day with a wide exercise selection. Add a rep or two per set each week until you can add weight.
Frequency: 5x / week · Duration: 8 weeks · Workout: ~60 min · Level: Intermediate
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What the week adds up to
5 training days, 25 exercises across the week, 93 sets in total in the 6-15 rep range, resting about 60s between them.
No single lift dominates — the week spreads across 25 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Dumbbells
Weekly Schedule
Chest Day — Chest
- Bench Press: 4 × 8-10, rest 90s
- Incline DB Press: 4 × 10, rest 90s
- Cable Fly: 4 × 12-15, rest 1 min
- Pec Deck: 3 × 15, rest 1 min
- Push-up: 3 × AMRAP, rest 1 min
Back Day — Back
5 exercises (Pro).
Shoulder Day — Shoulders
5 exercises (Pro).
Arm Day — Biceps/Triceps
5 exercises (Pro).
Leg Day — Legs
5 exercises (Pro).
Progression Guidance
Add 1-2 reps per set each week until you can add weight.