Classic 5 Day Bro Split Workout Routine (with PDF)

The popular bro split routine is a type of workout routine that typically involves training different muscle groups on separate days throughout the week.

The term “bro split” is colloquial and is often associated with bodybuilding culture. In a bro split, a typical weekly workout schedule might involve dedicating each workout session to a specific muscle group or body part, such as the chest, back, shoulders, arms, and legs.

The bro split, favored by those pursuing muscle hypertrophy and aesthetic objectives, typically they prioritize isolation exercises to focus on specific muscle groups. Although it has been a conventional method, modern training approaches increasingly endorse more frequent and diverse training of muscle groups throughout the week for optimal results.

Individual preferences, goals, and overall fitness levels play a crucial role in determining the efficacy of a workout routine. Tailoring your exercise regimen to align with your specific preferences ensures a more enjoyable and sustainable fitness journey.

What is the Bro Split Routine?

The principle behind muscle hypertrophy in a bro split is rooted in the concept of providing dedicated attention to particular muscle groups, allowing for greater training volume and overload. For example, dedicating an entire workout session to the chest or biceps enables individuals to perform various exercises specifically targeting those muscles.

This approach creates more microtears in muscle fibers, stimulating the body to repair and grow the muscles during the recovery phase.

Research on muscle hypertrophy mechanisms and their application to resistance training supports the idea that programs emphasizing intense training of specific muscle groups on separate days lead to more muscle growth.^[1] Similarly focusing on one or two major muscle groups during each intense workout allows for concentrated effort and volume, contributing to effective hypertrophy.^[2]

Additionally, by dedicating each day to a particular muscle group, the bro split provides extended recovery time for those muscle groups. Sufficient recovery is crucial for muscle repair and growth.^[3]

However, it’s essential to note that the effectiveness of any workout routine, including the bro split, depends on several factors, including individual genetics, nutrition, rest, and overall consistency of how you do it.

Advantages of Bro Split

1. Isolation of Muscle Groups: Bro splits allow for focused training on specific muscle groups during each workout session, enabling individuals to emphasize and prioritize particular areas of the body.
2. Intense Workouts: Since each workout is dedicated to a specific muscle group, individuals can perform more exercises for that particular area.
3. Customization: Bro splits offer flexibility in designing a workout routine based on individual goals and weaknesses. This customization allows for tailoring the program to address weak muscles, aesthetic or strength-related objectives.
4. Recovery Time: Training different muscle groups on separate days provides adequate time for recovery between sessions. This can be beneficial for muscle repair and growth, as well as reducing the risk of overtraining.
5. Focus on Weak Points: Individuals can focus on lagging or underdeveloped muscle groups by allocating more training volume and attention to those areas, potentially promoting balanced muscle development.
6. Time Efficiency: Bro splits often involve longer, more intense workout sessions for each muscle group, which may appeal to individuals looking to maximize their training efficiency and get a comprehensive workout in a shorter period.
7. Preference for Intensity: Some individuals prefer the intensity and focus that comes with training one or two muscle groups intensely in a single workout, feeling that this approach allows them to push their limits more effectively.
8. Variety in Training: Bro splits provide variety by allowing individuals to change exercises, rep ranges, and intensity for each muscle group. This variety can help prevent boredom and plateaus in progress.

5-Day Classic Bro Split Workout Routine

With our classic bro split workout, you work out for five days in a row and then take two days off to let your body recover. This structured approach not only optimizes the effectiveness of your training sessions but also prioritizes the importance of giving your muscles the necessary time to heal and grow.

Day-1 Chest

• Barbell Bench Press- 3 sets of 8-12 reps
• Dumbbell Incline Press- 3 sets of 8-12
• Barbell Decline Press- 3 sets of 8-12
• Cable Fly- 2 sets of 10- 15 reps
• Weighted Dips- 3 sets of 10-12 reps
• Crunches- 3 sets of 20-30 reps

Day-2 Back

• Deadlift- 3 sets of 8-10 reps
• Barbell Rows-3 sets of 6-10 reps
• Weighted Chin ups- 3 sets of 6-10 reps
• Cable Rows- 3 sets of 10-12 reps
• Lat Pull Downs- 3 sets of 10-12 reps
• Single Arm Dumbbell Row- 3 sets of 10-12 reps

Day-3 Shoulder

• Barbell Overhead Press- 3 sets of 8-10 reps
• Barbell Upright Rows- 4 sets of 10-12 reps
• Cable Lateral Raises- 4 sets of 10-12 reps
• Dumbbell Front Raises- 4 sets of 10-12 reps
• Seated Bent Over Rear Delt Raise- 4 sets of 10-12 reps
• Barbell Shrugs- 4 sets of 10-12 reps

Day-4 Arms

• Close Grip Bench Press- 4 sets of 8-10 reps
• EZ Bar Skullcrushers- 4 sets 8- 10 reps
• Cable Push Downs- 4 sets of 8-10 reps
• EZ Bar Curls- 4 sets of 8-10 reps
• Hammer Curls- 4 sets of 8-10 reps
• Preacher Curl- 4 sets of 8-10 reps

Day-5 Legs

• Squats- 3 sets of 8-12 reps
• Leg Press- 3 sets of 8-12 reps
• Lunges- 3 sets of 8-12 reps
• Leg Extension- 3 sets of 10-15 reps
• Hamstring Curls- 3 sets of 10-15 reps
• Standing Calf Raises- 4 sets of 8-10 reps

Classic Bro Split Workout Routine PDF

Download the Bro split printable PDF workout template for quick access to the outlined routine, providing a handy reference during your exercise sessions. Ensure a seamless workout experience by having the template at your fingertips, guiding you through each step. Simply click the Download button to get started.

Don’t miss:

Classic Upper-Lower Split Workout Routine
Classic Push Pull Leg Split Workout Routine
5-Day Barbell Only Workout Routine
5 Day Cable Machine Workout Routine
5 Day Dumbbell Workout Plan

The Bottom Line

In short, Bro Split workout plan is a great way to boost your strength and improve your body shape efficiently. This streamlined regimen capitalizes on the advantages of fundamental exercises, ensuring a well-rounded and comprehensive workout experience.

The Bro Split stands out for its emphasis on key exercises like squats, bench presses, and deadlifts, making it effective for working major muscle groups and promoting muscle growth and overall functional strength. It’s a straightforward and versatile approach that benefits both beginners and experienced lifters.

With this 5 day bro split routine, you gain accessibility to a practical and results-driven pathway towards your fitness goals. Elevate your fitness journey with the Bro Split – where simplicity meets effectiveness!

Reference

• Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
• Fisher, J., Steele, J., Bruce-Low, S., & Smith, D. (2011). Evidence based resistance training recommendations. Medicina Sportiva, 15(3), 147-162. https://doi.org/10.2478/v10036-011-0025-x
• Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med 46, 1689–1697 (2016). https://doi.org/10.1007/s40279-016-0543-8