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Bro Split
PRO

nSuns-Style High-Volume Strength

8-week high-volume strength block inspired by nSuns 5/3/1 LP — heavy main-lift work backed by substantial secondary-lift volume. Built for lifters who want to push training volume hard.

4.7(876 reviews)
15,432 enrolled
Intermediate
Frequency5 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts40

High volume approach

Linear progression

9 working sets main lift

Rapid strength gains

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

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 10 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 15 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 12 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 15 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 15 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 10 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 15 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 12 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 15 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Progressive Week 2)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 11 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 16 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Progressive Week 2)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 13 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 16 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Progressive Week 2)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 16 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Progressive Week 2)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 11 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 16 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Progressive Week 2)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 13 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 16 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Progressive Week 3)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 12 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Progressive Week 3)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 14 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 17 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Progressive Week 3)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 17 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Progressive Week 3)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 12 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Progressive Week 3)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 14 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 17 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Progressive Week 4)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 12 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Progressive Week 4)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 14 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 17 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Progressive Week 4)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 17 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Progressive Week 4)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 12 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Progressive Week 4)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 14 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 17 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Deload Week - Focus on form)

75 min
strength
Deload
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 12 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 17 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Deload Week - Focus on form)

80 min
strength
Deload
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 14 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 17 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Deload Week - Focus on form)

70 min
strength
Deload
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 17 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Deload Week - Focus on form)

80 min
strength
Deload
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 12 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 17 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Deload Week - Focus on form)

70 min
strength
Deload
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 14 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 17 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Intensification Phase - Week 1/3)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 9 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 14 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Intensification Phase - Week 1/3)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 11 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 14 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Intensification Phase - Week 1/3)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 14 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Intensification Phase - Week 1/3)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 9 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 14 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Intensification Phase - Week 1/3)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 11 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 14 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Intensification Phase - Week 2/3)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 8 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 13 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Intensification Phase - Week 2/3)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 10 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 13 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Intensification Phase - Week 2/3)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 13 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Intensification Phase - Week 2/3)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 8 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 13 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Intensification Phase - Week 2/3)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 10 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 13 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Bench / OHP

T1 Bench Press, T2 Overhead Press (Intensification Phase - Week 3/3)

75 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Overhead Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Dumbbell Rows

    4 sets × 7 reps · Rest 90 sec

  4. Tricep Pushdowns

    3 sets × 12 reps · Rest 45 sec

D2

Squat / Sumo

T1 Squat, T2 Sumo Deadlift (Intensification Phase - Week 3/3)

80 min
strength
4 exercises

  1. Back Squat

    8 sets × 5-3-1 · Rest 180 sec

  2. Sumo Deadlift

    8 sets × 5-8 reps · Rest 150 sec

  3. Leg Press

    3 sets × 9 reps · Rest 90 sec

  4. Leg Curls

    3 sets × 12 reps · Rest 60 sec

D3

OHP / Incline

T1 Overhead Press, T2 Incline Bench (Intensification Phase - Week 3/3)

70 min
strength
4 exercises

  1. Overhead Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Incline Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  4. Lateral Raises

    4 sets × 12 reps · Rest 45 sec

D4

Deadlift / Front Squat

T1 Deadlift, T2 Front Squat (Intensification Phase - Week 3/3)

80 min
strength
4 exercises

  1. Deadlift

    8 sets × 5-3-1 · Rest 180 sec

  2. Front Squat

    8 sets × 5-8 reps · Rest 150 sec

  3. Romanian Deadlift

    3 sets × 7 reps · Rest 90 sec

  4. Hanging Leg Raises

    3 sets × 12 reps · Rest 45 sec

D5

Bench / Close Grip

T1 Bench Press, T2 Close Grip Bench (Intensification Phase - Week 3/3)

70 min
strength
4 exercises

  1. Bench Press

    8 sets × 5-3-1 · Rest 180 sec

  2. Close Grip Bench Press

    8 sets × 5-8 reps · Rest 150 sec

  3. Cable Rows

    4 sets × 9 reps · Rest 90 sec

  4. Face Pulls

    4 sets × 12 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

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