Bro split: 5-day workout program

Who is it for?

Three or more years of training, with technique already solid.

How is it organised?

One muscle group per session, five days a week. High volume in a single hit, a full week to recover — it works once you can put enough quality sets into one session.

How do you progress?

Track total volume per muscle. Add a set every two weeks up to a ceiling, then run a deload week at half the sets.

The sessions

These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.

Before your next session