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 5/3/1
Jim Wendler's gold standard for sustainable, long-term strength progress. Monthly waves with sub-maximal training and AMRAP sets. Train smart, train hard, 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 5/3/1 LP
The high-volume variant of 5/3/1 with linear progression. 17 sets of your main lift plus a secondary movement. Not for the faint of heart, but the gains speak for themselves.
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.