Bro Split

PRO

Classic Bodybuilding Split

The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.

4.5(389 reviews)

5,678 enrolled

Intermediate

Frequency5 days/week

Duration8 weeks

EquipmentFull Gym

Total Workouts40

Maximum volume per muscle

Incredible pump sessions

Clear daily focus

Classic bodybuilding approach

Program Details

Training StyleBro Split

DifficultyIntermediate

Weekly Sessions5 workouts

Total Duration8 weeks

Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

Chest Day

International Chest Monday

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 8 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 10 reps · Rest 90 sec
Decline Bench Press
3 sets × 10 reps · Rest 90 sec
Cable Flyes
3 sets × 12 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 12 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 6 reps · Rest 180 sec
Barbell Rows
4 sets × 8 reps · Rest 120 sec
Lat Pulldown
4 sets × 10 reps · Rest 90 sec
Seated Cable Rows
3 sets × 10 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 12 reps · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 60 sec

Shoulder Day

Boulder shoulders

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 8 reps · Rest 120 sec
Arnold Press
3 sets × 10 reps · Rest 90 sec
Lateral Raises
4 sets × 15 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 15 reps · Rest 60 sec
Face Pulls
3 sets × 15 reps · Rest 60 sec
Shrugs
3 sets × 12 reps · Rest 90 sec

Leg Day

Quad and ham destroyer

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 8 reps · Rest 150 sec
Leg Press
4 sets × 12 reps · Rest 90 sec
Romanian Deadlift
4 sets × 10 reps · Rest 120 sec
Leg Extension
3 sets × 15 reps · Rest 60 sec
Leg Curls
3 sets × 15 reps · Rest 60 sec
Standing Calf Raises
4 sets × 15 reps · Rest 60 sec
Seated Calf Raises
3 sets × 20 reps · Rest 45 sec

Arms Day

Guns day

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 10 reps · Rest 90 sec
Skull Crushers
4 sets × 10 reps · Rest 90 sec
Hammer Curls
3 sets × 12 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 12 reps · Rest 60 sec
Preacher Curls
3 sets × 12 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 12 reps · Rest 60 sec
Wrist Curls
2 sets × 20 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 2

Chest Day

International Chest Monday (Progressive Week 2)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 9 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 11 reps · Rest 90 sec
Decline Bench Press
3 sets × 11 reps · Rest 90 sec
Cable Flyes
3 sets × 13 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 13 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Progressive Week 2)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 7 reps · Rest 180 sec
Barbell Rows
4 sets × 9 reps · Rest 120 sec
Lat Pulldown
4 sets × 11 reps · Rest 90 sec
Seated Cable Rows
3 sets × 11 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 13 reps · Rest 60 sec
Face Pulls
3 sets × 16 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Progressive Week 2)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 9 reps · Rest 120 sec
Arnold Press
3 sets × 11 reps · Rest 90 sec
Lateral Raises
4 sets × 16 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 16 reps · Rest 60 sec
Face Pulls
3 sets × 16 reps · Rest 60 sec
Shrugs
3 sets × 13 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Progressive Week 2)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 9 reps · Rest 150 sec
Leg Press
4 sets × 13 reps · Rest 90 sec
Romanian Deadlift
4 sets × 11 reps · Rest 120 sec
Leg Extension
3 sets × 16 reps · Rest 60 sec
Leg Curls
3 sets × 16 reps · Rest 60 sec
Standing Calf Raises
4 sets × 16 reps · Rest 60 sec
Seated Calf Raises
3 sets × 21 reps · Rest 45 sec

Arms Day

Guns day (Progressive Week 2)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 11 reps · Rest 90 sec
Skull Crushers
4 sets × 11 reps · Rest 90 sec
Hammer Curls
3 sets × 13 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 13 reps · Rest 60 sec
Preacher Curls
3 sets × 13 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 13 reps · Rest 60 sec
Wrist Curls
2 sets × 21 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 3

Chest Day

International Chest Monday (Progressive Week 3)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 10 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 12 reps · Rest 90 sec
Decline Bench Press
3 sets × 12 reps · Rest 90 sec
Cable Flyes
3 sets × 14 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 14 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Progressive Week 3)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 8 reps · Rest 180 sec
Barbell Rows
4 sets × 10 reps · Rest 120 sec
Lat Pulldown
4 sets × 12 reps · Rest 90 sec
Seated Cable Rows
3 sets × 12 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 14 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Progressive Week 3)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 10 reps · Rest 120 sec
Arnold Press
3 sets × 12 reps · Rest 90 sec
Lateral Raises
4 sets × 17 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 17 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec
Shrugs
3 sets × 14 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Progressive Week 3)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 10 reps · Rest 150 sec
Leg Press
4 sets × 14 reps · Rest 90 sec
Romanian Deadlift
4 sets × 12 reps · Rest 120 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Leg Curls
3 sets × 17 reps · Rest 60 sec
Standing Calf Raises
4 sets × 17 reps · Rest 60 sec
Seated Calf Raises
3 sets × 22 reps · Rest 45 sec

Arms Day

Guns day (Progressive Week 3)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 12 reps · Rest 90 sec
Skull Crushers
4 sets × 12 reps · Rest 90 sec
Hammer Curls
3 sets × 14 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec
Preacher Curls
3 sets × 14 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 14 reps · Rest 60 sec
Wrist Curls
2 sets × 22 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 4

Chest Day

International Chest Monday (Progressive Week 4)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 10 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 12 reps · Rest 90 sec
Decline Bench Press
3 sets × 12 reps · Rest 90 sec
Cable Flyes
3 sets × 14 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 14 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Progressive Week 4)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 8 reps · Rest 180 sec
Barbell Rows
4 sets × 10 reps · Rest 120 sec
Lat Pulldown
4 sets × 12 reps · Rest 90 sec
Seated Cable Rows
3 sets × 12 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 14 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Progressive Week 4)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 10 reps · Rest 120 sec
Arnold Press
3 sets × 12 reps · Rest 90 sec
Lateral Raises
4 sets × 17 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 17 reps · Rest 60 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec
Shrugs
3 sets × 14 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Progressive Week 4)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 10 reps · Rest 150 sec
Leg Press
4 sets × 14 reps · Rest 90 sec
Romanian Deadlift
4 sets × 12 reps · Rest 120 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Leg Curls
3 sets × 17 reps · Rest 60 sec
Standing Calf Raises
4 sets × 17 reps · Rest 60 sec
Seated Calf Raises
3 sets × 22 reps · Rest 45 sec

Arms Day

Guns day (Progressive Week 4)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 12 reps · Rest 90 sec
Skull Crushers
4 sets × 12 reps · Rest 90 sec
Hammer Curls
3 sets × 14 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec
Preacher Curls
3 sets × 14 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 14 reps · Rest 60 sec
Wrist Curls
2 sets × 22 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 5

Chest Day

International Chest Monday (Deload Week - Focus on form)

60 min

hypertrophy

Deload

6 exercises

Barbell Bench Press
4 sets × 5 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 6 reps · Rest 90 sec
Decline Bench Press
3 sets × 6 reps · Rest 90 sec
Cable Flyes
3 sets × 7 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 7 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Deload Week - Focus on form)

65 min

hypertrophy

Deload

6 exercises

Deadlift
4 sets × 4 reps · Rest 180 sec
Barbell Rows
4 sets × 5 reps · Rest 120 sec
Lat Pulldown
4 sets × 6 reps · Rest 90 sec
Seated Cable Rows
3 sets × 6 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 7 reps · Rest 60 sec
Face Pulls
3 sets × 9 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Deload Week - Focus on form)

55 min

hypertrophy

Deload

6 exercises

Overhead Press
4 sets × 5 reps · Rest 120 sec
Arnold Press
3 sets × 6 reps · Rest 90 sec
Lateral Raises
4 sets × 9 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 9 reps · Rest 60 sec
Face Pulls
3 sets × 9 reps · Rest 60 sec
Shrugs
3 sets × 7 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Deload Week - Focus on form)

70 min

hypertrophy

Deload

7 exercises

Back Squat
4 sets × 5 reps · Rest 150 sec
Leg Press
4 sets × 7 reps · Rest 90 sec
Romanian Deadlift
4 sets × 6 reps · Rest 120 sec
Leg Extension
3 sets × 9 reps · Rest 60 sec
Leg Curls
3 sets × 9 reps · Rest 60 sec
Standing Calf Raises
4 sets × 9 reps · Rest 60 sec
Seated Calf Raises
3 sets × 12 reps · Rest 45 sec

Arms Day

Guns day (Deload Week - Focus on form)

50 min

hypertrophy

Deload

7 exercises

Barbell Curls
4 sets × 6 reps · Rest 90 sec
Skull Crushers
4 sets × 6 reps · Rest 90 sec
Hammer Curls
3 sets × 7 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 7 reps · Rest 60 sec
Preacher Curls
3 sets × 7 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 7 reps · Rest 60 sec
Wrist Curls
2 sets × 12 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 6

Chest Day

International Chest Monday (Intensification Phase - Week 1/3)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 7 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 9 reps · Rest 90 sec
Decline Bench Press
3 sets × 9 reps · Rest 90 sec
Cable Flyes
3 sets × 11 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 11 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Intensification Phase - Week 1/3)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 5 reps · Rest 180 sec
Barbell Rows
4 sets × 7 reps · Rest 120 sec
Lat Pulldown
4 sets × 9 reps · Rest 90 sec
Seated Cable Rows
3 sets × 9 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 11 reps · Rest 60 sec
Face Pulls
3 sets × 14 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Intensification Phase - Week 1/3)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 7 reps · Rest 120 sec
Arnold Press
3 sets × 9 reps · Rest 90 sec
Lateral Raises
4 sets × 14 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 14 reps · Rest 60 sec
Face Pulls
3 sets × 14 reps · Rest 60 sec
Shrugs
3 sets × 11 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Intensification Phase - Week 1/3)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 7 reps · Rest 150 sec
Leg Press
4 sets × 11 reps · Rest 90 sec
Romanian Deadlift
4 sets × 9 reps · Rest 120 sec
Leg Extension
3 sets × 14 reps · Rest 60 sec
Leg Curls
3 sets × 14 reps · Rest 60 sec
Standing Calf Raises
4 sets × 14 reps · Rest 60 sec
Seated Calf Raises
3 sets × 19 reps · Rest 45 sec

Arms Day

Guns day (Intensification Phase - Week 1/3)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 9 reps · Rest 90 sec
Skull Crushers
4 sets × 9 reps · Rest 90 sec
Hammer Curls
3 sets × 11 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 11 reps · Rest 60 sec
Preacher Curls
3 sets × 11 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 11 reps · Rest 60 sec
Wrist Curls
2 sets × 19 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 7

Chest Day

International Chest Monday (Intensification Phase - Week 2/3)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 6 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 8 reps · Rest 90 sec
Decline Bench Press
3 sets × 8 reps · Rest 90 sec
Cable Flyes
3 sets × 10 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 10 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Intensification Phase - Week 2/3)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 4 reps · Rest 180 sec
Barbell Rows
4 sets × 6 reps · Rest 120 sec
Lat Pulldown
4 sets × 8 reps · Rest 90 sec
Seated Cable Rows
3 sets × 8 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 10 reps · Rest 60 sec
Face Pulls
3 sets × 13 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Intensification Phase - Week 2/3)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 6 reps · Rest 120 sec
Arnold Press
3 sets × 8 reps · Rest 90 sec
Lateral Raises
4 sets × 13 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 13 reps · Rest 60 sec
Face Pulls
3 sets × 13 reps · Rest 60 sec
Shrugs
3 sets × 10 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Intensification Phase - Week 2/3)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 6 reps · Rest 150 sec
Leg Press
4 sets × 10 reps · Rest 90 sec
Romanian Deadlift
4 sets × 8 reps · Rest 120 sec
Leg Extension
3 sets × 13 reps · Rest 60 sec
Leg Curls
3 sets × 13 reps · Rest 60 sec
Standing Calf Raises
4 sets × 13 reps · Rest 60 sec
Seated Calf Raises
3 sets × 18 reps · Rest 45 sec

Arms Day

Guns day (Intensification Phase - Week 2/3)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 8 reps · Rest 90 sec
Skull Crushers
4 sets × 8 reps · Rest 90 sec
Hammer Curls
3 sets × 10 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 10 reps · Rest 60 sec
Preacher Curls
3 sets × 10 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 10 reps · Rest 60 sec
Wrist Curls
2 sets × 18 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Week 8

Chest Day

International Chest Monday (Intensification Phase - Week 3/3)

60 min

hypertrophy

6 exercises

Barbell Bench Press
4 sets × 5 reps · Rest 120 sec
Incline Dumbbell Press
4 sets × 7 reps · Rest 90 sec
Decline Bench Press
3 sets × 7 reps · Rest 90 sec
Cable Flyes
3 sets × 9 reps · Rest 60 sec
Dumbbell Pullovers
3 sets × 9 reps · Rest 60 sec
Push-ups
2 sets × AMRAP · Rest 60 sec

Back Day

Build width and thickness (Intensification Phase - Week 3/3)

65 min

hypertrophy

6 exercises

Deadlift
4 sets × 3 reps · Rest 180 sec
Barbell Rows
4 sets × 5 reps · Rest 120 sec
Lat Pulldown
4 sets × 7 reps · Rest 90 sec
Seated Cable Rows
3 sets × 7 reps · Rest 90 sec
Straight Arm Pulldowns
3 sets × 9 reps · Rest 60 sec
Face Pulls
3 sets × 12 reps · Rest 60 sec

Shoulder Day

Boulder shoulders (Intensification Phase - Week 3/3)

55 min

hypertrophy

6 exercises

Overhead Press
4 sets × 5 reps · Rest 120 sec
Arnold Press
3 sets × 7 reps · Rest 90 sec
Lateral Raises
4 sets × 12 reps · Rest 60 sec
Rear Delt Flyes
4 sets × 12 reps · Rest 60 sec
Face Pulls
3 sets × 12 reps · Rest 60 sec
Shrugs
3 sets × 9 reps · Rest 90 sec

Leg Day

Quad and ham destroyer (Intensification Phase - Week 3/3)

70 min

hypertrophy

7 exercises

Back Squat
4 sets × 5 reps · Rest 150 sec
Leg Press
4 sets × 9 reps · Rest 90 sec
Romanian Deadlift
4 sets × 7 reps · Rest 120 sec
Leg Extension
3 sets × 12 reps · Rest 60 sec
Leg Curls
3 sets × 12 reps · Rest 60 sec
Standing Calf Raises
4 sets × 12 reps · Rest 60 sec
Seated Calf Raises
3 sets × 17 reps · Rest 45 sec

Arms Day

Guns day (Intensification Phase - Week 3/3)

50 min

hypertrophy

7 exercises

Barbell Curls
4 sets × 7 reps · Rest 90 sec
Skull Crushers
4 sets × 7 reps · Rest 90 sec
Hammer Curls
3 sets × 9 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 9 reps · Rest 60 sec
Preacher Curls
3 sets × 9 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 9 reps · Rest 60 sec
Wrist Curls
2 sets × 17 reps · Rest 30 sec

Rest Day

Rest

Rest Day

Rest

Similar Workouts

Classic Bodybuilding Split

Program Details

Who Is This For?

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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