Bro Split Workouts
The classic bodybuilding approach: one muscle group per day with maximum volume. Popular among competitive bodybuilders.
Best For
6 Bro Split Programs
Wendler-Inspired Strength (5/3/1-Style)
Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.
PHAT
Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.
Bro Split
The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.
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.
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.